THURSDAY 29TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Sumo sets- 15 reps

1. Floor press
   Renegade rows
   Overhead press
   X2 rounds
   Run x2

2. Sumo squats
   RDL
   Reverse lunges
   X2 rounds
   Runx2

3. Bulgarian split squats pulses x20
   Banded pull apart
   Dips
   X2
   Run x2

4. Squat with 3 sec pause
   Banded hammer curl
   Russian twists
   X2
   Run x2

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Pair of DB/KB/SB

Warm up

4min Tabata
High knees
Butt kicks
Walkouts
Toe touches

12 min EMOM
Double DB front squat
Single arm KB/DB swing
DB front to side raises
Goblet KB/DB hold reverse lunges
1min rest

9min EMOM
DB Renegade rows
DB T-push ups
Skull crusher
1min rest

9min EMOM
DB squat hold punches
Plank hold
Star ups

4min Tabata
Superman raises
Hollow hold

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BACK LOADED SQUATS

TEMPO BACK LOADED SQUATS

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6 X 90 Seconds

• 8 Back Loaded Squats 4-1-1 (DB/KB/BB)

CONDITIONING

FOR TIME:

========

21 – 15 – 9 – 3

• DB Power Snatches

7 – 5 – 3 – 1

• Wall Walks / Walk outs x 2

 

 💪 6:30PM BRV360 S&C

Warm up:
– Scorpion
– Pike push up
– Retractions

Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each

B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each

C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15