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Aaron

THURSDAY 22ND OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

 SUPERSET SESSION
Hand release pushups x15
Side raises x15
X3

Runx3

Slow tempo squats x15
Crab walks x20
X3

Run x3

Seated single arm row banded x15
Banded pull aparts x20
X3

Run x3

Side step ups x15
Bulgarian slip squats x12
X3

Run x3

Start from the beginning

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: SB/MB/pair of DBs/box or chair

Warm up
Lunge with rotation
Air squats
Jumping jacks
Shoulder taps
Mountain climbers

Alternating 6min EMOM

  1. DB Goblet squat + 3 pulses
    DB Wall sit
  1. Step up left leg
    Bulgarian split squat right leg
  1. Step up right leg
    Bugarian squat left leg
  1. Half burpee+curl and press
    Hand release push ups
  1. Mountain climbers/hold
    V-tucks/hold

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SNATCH COMPLEX

10 MIN EMOM

==========

– 1 Hang High Pull + 1 Power Snatch + 2 Hang Squat Snatch

CONDITIONING

21-15-9-3

– Box Jumps/Broadjumps

– Planked DB Drag to Row

Time Cap: 14 Minutes

 

 💪 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

WEDNESDAY 21ST OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Equipment DB and KB

Warm up
Starjumps
Arm circles
Leg swings
Quick feet

AMRAP 1. 15 mins
50 X high knees
40 X mountain climbers
30 X lunges
20 X squats
10 X pushups

AMRAP 2. 15 mins
5 X KB overhead press
10 X KB squats
15 X KB deadlifts
20 X KB swings

AMRAP 3. 10 mins
10 X DB walking lunges
5 X DB burpees
10 X DB squat curl & press
5 X DB Renegade Rows

 

 9.30AM BRV360 CORE WORKOUT

Equipment needed: Light DB/ KB/Weight Plate

Warm up: repeat twice
10 alt lunges
5 walkouts with push up
20 windmills

Timing:4 x 30s w. 30s rest
2 x single leg, 2 x both legs tucks in V-position
Scissor kicks in V-position
Crunches with weighted bent knees
Cocoons
Commando plank
Plank
Finisher
Hollow hold/Superman

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SPLIT STANCE STRICT PRESS

6 x 90 SECONDS

=============

  • 8 DB/KB Spit stance press e.s.
  • 8 Prone Snow angels

CONDITIONING

INTERVALS FOR ROUNDS

===================

3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 Hollow body DB/Kb Pull Overs

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 Hang DB Clean (7/7)

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 DB/KB Front Squats

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • DB/KB US Swings

 

💪 6:30PM BRV360 S&C

 Warm up:
– Walking toe taps
– Squat stretch
– Full depth squat

A1. Bulgarian S/S x 12 each
A2. Pistol Squat x 12 each

B1. Step up x 20
B2. Reverse Lunges x 20

C1. Sissy squat x 8 or 45 sec wall sit
C2. H/E 1 and 1/4 Squat x 15
C3. H/E BW Squat x 15

TUESDAY 20TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm-up
30 sec each
High knees
Butt kicks
Starjumps
Twists

Start at 2 reps and increase by 2 up to 8 reps. Superset the exercises then a 30 second hold then 30 second rest before moving to next superset.

  1. situps & glute bridges
    Plank hold 30 sec/ rest 30 sec
  1. Shoulder taps & pushups
    Squat hold 30 sec/ rest 30 sec
  1. Squats & lunges
    V sit hold 30 sec/ rest 30 sec
  1. Toe touches & leg raises
    Left side plank 30 sec/ rest 30 sec
  1. In & out squats & half burpees
    Right side plank 30 sec/ rest 30 sec
  1. Russian twists & reverse toe touch
    Push up hold alt. leg lifts/ rest 30 sec
  1. Up & down plank & plank leg lifts
    Bird dog hold left 30 sec/ rest 30 sec
  1. Lateral squat walk & lunges to high knee
    Bird dog hold right 30 sec/ rest 30 sec

 

 9.30AM BRV360 HIIT WORKOUT

Equipment. DB/KB or Sandbag

Warm up.
20/10
Shoulder taps
Hill climbs
Situps
Glute bridges

50/10
45/15
40/20

Upper

  1. DB hammer curls to press
  2. DB one arm row
  3. Push up & pull sandbag or move DB across
  4. Kneeling shoulder press

Lower

  1. Burpee into squat
  2. Rotational lunge
  3. DB goblet squat
  4. Squat lateral walks

Core

  1. Starfish Crunches
  2. Situps & 4 punches
  3. Leg raises
  4. Supermans

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BULGARIAN SPLIT SQUATS

====================

8 X 90 Seconds

  • 8 Bulgarian Split Squats e.s. (Weighted)

CONDITIONING

FOR TIME:

========

21-15-9-3

  • Dips (between chairs or elevated objects)
  • Sumo Deadlifts

* Stop EMOM and perform 7 Squat Jumps

Time Cap: 12 Minutes

 

💪 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

MONDAY 19TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment. DB & KB

Warm-up.
Walkout
Shoulder taps
Hill climbs
Butt kicks

20/10 X 8 Superset

  1. Starjumps/ high knees
  2. DB punches/ DB alt press
  3. Plank jumps/ up & down plank
  4. DB Front squat/ DB reverse lunge
  5. Criss Cross abs/ v sits

Rest

  1. KB swings/ KB press
  2. Pushups/ half burpees
  3. KB one arm squat high pull/KB bent row
  4. Butt kicks/ Hill climbs
  5. KB deadlift/ KB upright row

 

 9.30AM BRV360 HIIT WORKOUT

Timing;
HIIT

50/10
40/10
30/10
20/10

Exercise:

  1. 1/2 burpee
  2. Double squat thrusters
  3. Car drives
  4. Leg raises
  5. Curtsey lunges
  6. Seated overhead press
  7. Skipping or star jumps
  8. Dips
  9. Get ups
  10. Sprint

 

🏋️‍ 5.30PM BRV360 CROSSFIT

STRENGTH/SKILL
CORE
=====
10 x 1 MIN TO FINISH:
  • 8 Sit Ups
  • 6 Alt V Ups
  • 4 Elbow Plank to Straight Arm Plank (2/2)
CONDITIONING
GAS PEDAL
=========
  • 60 DB/KB Swings
  • 30 Double Unders/60 Single Unders
  • 30 Burpees jump over Object
  • 60 Air Squats
Time Cap 10 Minutes

  

💪 6:30PM BRV360 S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40s

SATURDAY 17TH OCTOBER WORKOUTS ANNOUNCED

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 7AM BRV360 HIIT WORKOUT

Equipment: DB

Warm up.
Quick feet
Arm circles
Leg swings
Torso rotations

  1. DB alternating press/ squats
  2. DB Russian twists/ situps
  3. DB reverse lunges/ starjumps
  4. DB Renegade Rows/ shoulder taps
  5. DB upright row/ Hill climbs

REST

  1. DB thruster/ squat hold
  2. DB single arm bent row/pushups
  3. DB RDL/ high knees
  4. DB leg raises/ plank
  5. DB curl to press/ scissor kick & 4 punches

 

🏋️‍ 8AM BRV360 CROSSFIT

 CONDITIONING

27 MIN AMRAP

===========

  • 50 Double Unders
  • 10 BB/DB/KB Thrusters
  • 40 Double Unders
  • 20 V Ups/Knee tucks
  • 30 Double Unders
  • 10 Burpees over BB/DB/KB

Rest 1 Minute

 

💪 9AM BRV360 S&C

Warm up:
– Strict burpee
– Walk outs
– BW Squats

A1. 1 and 1/4 Goblet Squats x 12
A2. Quad focus lunges x 12 each
A3. Sprinter crunches x 12 each

B1. Deficit push up
B2. Devils press x 12
B3. Squat thruster x 12

SURPRISE FINISHER

FRIDAY 16TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment. Bench & KB

Warm up.
Walkouts X 5
Glute bridges X 10
Squats X 15
Arm circles X 20

EMOM A. 20 mins.
Min 1 to 10
ODDS – Step ups X 16
EVENS – KB goblet squats X 16
Min 11 to 20
ODDS – Incline pushups X 16
EVENS – KB press X 16

EMOM B. 20 mins.
4 min EMOM – KB swings X 15
Rest 1 min.
4 min EMOM – Burpees X 10
Rest 1 min.
4 min EMOM – KB Thrusters X 15
Rest 1 min
4 min EMOM – Jump squats X 15
Rest 1 min

 

 9.30AM BRV360 HIIT WORKOUT

 Timing 45/15 x3

Exercises:

  1. Forward and backward lunges
  2. Hill climb x4 +x2 pushups
  3. Thrusters
  4. Star jumps
  5. Tripp’s pulse squats
  6. Incline side pushups
  7. Get ups
  8. Windmill sit ups
  9. Wall squats
  10. Glute step outs

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

DEADLIFTS

========

7 X 90 Seconds

  • 5 BB/KB/DB Deadlifts with slow 3 sec decent
  • 4 Shin Box to Hip Thrust to e.s.

CONDITIONING

CHIPPER

=======

  • 12 HS Push Up/Piked HSPU from Chair or floor
  • 24 Sit Ups
  • 48 Down Ups Jumps
  • 24 Sit Ups
  • 12 HS Push Up/Piked HSPU from Chair or floor

Time Cap: 16 Minutes

 

🍑 6.30pm BOOTY BUILDER

WARM UP:
– BW Good morning
– Glute bridge
– Deadbug

A1. RDL X 12
A2. Banded bridge and 2 x abduction x 12

B1. Hip Thrust x 12
B2. Tempo goblet squat x 12

C1. Glute bridge x 8
C2. Bulgarian s/s x 10 each
C3. Reverse lunge x 10 each

THURSDAY 15TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

5 burpees
10 pushups
15 cycle squats
20 step ups

Run

5 side jump burpees
10 incline pushups
15 triple squats
20 side step ups

Run

5 1/2 burpees
10 hand release pushups
15 squat kickbacks
20 single leg step ups

Run

5 squat burpees
10 decline pushups
15 1 min squat pulses
20 lunge with step ups

Run

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: SB/MB/pair of DBs/box or chair

Warm up
Mountain climbers
Lunge with rotation
Air squats
Jumping jacks
Shoulder circles

40/10 x 2, 30/10x 2

SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step ups
SB Thrusters
Reverse plank hold
SB curl and press
Pike push ups
Leg raises
V-tucks
Sit ups w. russian twist

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CLEAN COMPLEX

=============

10 MIN EMOM

  • MIN 1: 3 Position Squat Clean + 1 Power Clean
  • MIN 2: 30 Sec Plank

CONDITIONING

FOR TIME:

========

Buy In: 30 Toes to KB/DB

3 ROUNDS

  • 20 DB Clean and Jerks (10/10)
  • 30 Air Squats
  • 40 KB/DB Russian Swings

Time Cap 18 minutes

 

 💪 6:30PM BRV360 S&C

Warm up:
– Lying/prone Y raise
– Retractions
– Scorpions

WORK OUT:

A1. DB 1 Arm row x 10 each (2210 tempo)
A2.. DB 1 Arm row x 10 each NO tempo

**Complete A1 and B1 on 1 arm, then swap

B1. DB Bent over row x 12
B2. Rear delt fly x 15

C1. Bicep curl x 12
C2. Zottman curl x 12
C3. Front raise x 15

WEDNESDAY 14TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Equipment. DB & KB

Warm-up.
Butt kicks
High knees
Squats
Situps

Do exercise 1
Then exercises 1 & 2
Then exercises 1 & 2 & 3
Then 1 & 2 & 3 & 4 etc….

  1. DB Manmaker
  2. Squat/lunge/lunge
  3. Pushups
  4. DB bicep to shoulder press
  5. KB Front squats
  6. Burpees
  7. Situps
  8. KB Squat & high pull
  9. DB push press
  10. KB/ DB overhead lunges
  11. KB deadlift
  12. DB snatch

 

 9.30AM BRV360 CORE WORKOUT

Warm up
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

2×40/10 and 2x30s
Starfish
Heel taps (feet off the floor)
Hollow chest press
Weighted knee tucks
Weighted sit up with russian twist
Hip dips

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SEATED STRICT PRESS

6 x 90 SECONDS

============

  • 8 DB/KB Seated Strict press
  • 5 Reverse Straight Arm Plank to Table Top

CONDITIONING

FOR TIME:

========

Buy In: 30 Toes to KB/DB

3 ROUNDS

  • 20 DB Clean and Jerks
  • 30 Air Squats
  • 40 KB/DB Russian Swings

Time Cap 18 minutes

 

💪 6:30PM BRV360 S&C

 Warm up:
– Walking toe taps
– Squat stretch
– Full depth squat

A1. Bulgarian S/S x 12 each
A2. Pistol Squat x 12 each

B1. Step up x 20
B2. Reverse Lunges x 20

C1. Sissy squat x 8 or 45 sec wall sit
C2. H/E 1 and 1/4 Squat x 15
C3. H/E BW Squat x 15

 

TUESDAY 13TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

 Equipment needed: box/chair

Warmup:
Tabata
Walkouts
Air squats
Burpees
Shoulder taps

40/10 x 2, 30/10x 2
Prisoner kneel to squat
Half burpee to squat
Pushup w. Toe reach
Bicycle crunches
Starfish
1min rest
Pulse jump squat
Alt. one arm burpee
Decline push ups
Curtsey lunges
V-tucks

 

 9.30AM BRV360 HIIT WORKOUT

Equipment DB or Sandbag

Warm up.
10 reps X 2
Squats
Lunges
Glute bridges

R1 50/10
R2 45/15
R3 40/20

Stay on exercise for 3 rounds before moving to next exercise.

  1. DB alternating thruster
  2. Squat & lunge
  3. Plank leg lifts
  4. Situps & twist
  5. DB alternating bent row
  6. DB forward lunges
  7. Push up & shoulder taps
  8. DB burpees
  9. Squat pulse
  10. DB Renegade Rows

Finisher 20/10 X 2

Hillclimbs
Static lunge left
Static lunge right
Touch floor squats
T rotation left
T rotation right
Star jumps

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS: PULL/PUSH

==========

10 MIN EMOM

==========

  • MIN 1: 4-6 Modified Pull Ups (hold 3 sec at top)
  • MIN 2: 4-6 Deficit Push Ups between DB’s (hold 3 sec at bottom)

CONDITIONING

10 MIN AMRAP

===========

  • 40 Double unders / Single Unders x 2
  • 8 Pistol Squats/Close stance Squat weighted

Rest 1 Min

Then

4 INTERVAL ROUNDS

================

  • 20 Sec Piked Shoulder Taps to Athletic Lunge
  • 10 Sec Rest
  • 20 Sec Glute Bridge Walk to SL Glute Raise
  • 10 Sec Rest

 

 

💪 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

 

MONDAY 12TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata
20/10

No equipment

Warm up
Quick feet
Butt kicks
High knees
Quick feet

  1. Starjumps X 2
  2. Plank jumps X 2
  3. Vertical jumps X 2
  4. Seal jumps X 2
  5. Pushups X 2
  6. Shoulder taps X 2
  7. Hand Release push ups X 2
  8. Burpees X 2
  9. Reverse lunge X 2
  10. In & out squats X 2
  11. Later walks X 2
  12. Lunge with high knee X 2
  13. Starfish crunches X 2
  14. Butterfly situps X 2
  15. Cycle crunches X 2
  16. Elbow to knee crunches X 2

Rest & repeat

 

 9.30AM BRV360 HIIT WORKOUT

20/10 x6

  1. Crab walks
  2. Jump lunges
  3. Bent over row
  4. Bicep curl + o’head press
  5. Incline pushups
  6. Burpees
  7. Bulgarian spilt squats
  8. Side planks
  9. Toe taps on bench
  10. Lunge pulses

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

OVERHEAD SQUATS

===============

8 X 60 Seconds

  • 8 Overhead Squats/Split Stance weight Overhead squats

CONDITIONING

5 ROUNDS FOR TIME

================

  • 3 DB Deadlift R
  • 4 DB Hang Power Clean R
  • 5 DB Front Racked Alt. Lunges R arm
  • 6 Single DB Devil”s Press R
  • 12 Lateral Jumps Over DB

Time Cap: 16 Minutes

 

 💪 6:30PM BRV360 S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40s