TUESDAY 27TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm up:
Tabata
Half burpees
Air Squats
Push ups
Toe touches

4 x 30s 1st exercise + 30s 2nd exercise /30 rest
Cosak squats
Curtsey lunge + squat

4 x 30s + 30s /30 rest
Pulse jump squats
Fast feet

4 x 30s + 30s /30 rest
Incline push ups
Mountain climbers

4 x 30s + 30s /30 rest
Burpee with knee tucks
Forward backward lunge on the same leg

4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks

4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: Dumbells

Warm up:
Walkouts
Reverse lunges
Twists

40/20
45/15
50/10

1. DB Arnie press
2. DB Thruster
3. DB bent flys
4. DB alt. Lunges
5. DB situps with 4 punches
6. DB RDL
7. DB Front to Side raises
8. DB Goblin Squat
9. DB alt. Bent row
10. DB hammer curls to shoulder press

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CLEAN COMPLEX

4 INTERVAL ROUNDS

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• 30 Sec: 3 x 1 Hang Power Clean + 1 Push Press
• 15 Sec Rest
• 30 Sec: Dead Bugs
• 15 Sec Rest
• 30 Sec: 3 x 1 Hang Power Clean + 1 Push Jerk
• 15 Sec Rest
• 30 Sec: Prone Arm and Leg Raises
• 15 Sec Rest
• 30 Sec: 3 x 1 Power Clean + 1 Split Jerk
• 15 Sec Rest
• 30 Sec: Prone Snow Angels
• 15 Sec Rest

CONDITIONING

6 MIN AMRAP

==========

• 10 Sumo Deadlift High Pulls
• 10 HSPU/Box HSPU/Push Ups

Rest 2 Minutes

5 MIN AMRAP

==========

• 12 Deadlifts (DB/KB/BB)
• 30 Sec L seated Object Overhead Hold (Plate/KB/DB)

 

💪 6:30PM BRV360 S&C

 Warm up:
Push ups
Open books
Supermans

A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12

B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15

C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each