Category

Coming Workouts

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

SATURDAY 10TH OCTOBER WORKOUTS ANNOUNCED

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 7AM BRV360 HIIT WORKOUT

Equipment.
Bench, DB, KB, Sandbag

Warm-up
10 squats
Lunges
Situps then 5

45/15
20/10 X 2
60/15

  1. V sit & punches
  2. KB swings
  3. Single leg glute bridge
  4. Incline pushups
  5. DB bicep curl & upright row
  6. Sandbag clean/ press or thrusters
  7. DB step ups
  8. Half burpee/ plank jump/ leg lift
  9. DB floor press
  10. Cycle squats

 

🏋️‍ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

DUs UNBREAKABLE

8 MIN EMOM

==========

  • MIN 1: Unbroken DU’s or SU’s attempts
  • MIN 2: 30 Sec Sit Ups

CONDITIONING

“SATURDAY MINI SHUFFLE”

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

0 – 4 MIN:

  • 20 Power cleans (BB/Single DB/Double DBs)
  • 20 Front Squats (BB/Single DB/Double DBs)

4 – 8 MIN:

3 ROUNDS

  • 10 Power snatches (BB/Single DB)
  • 10 Burpees

8 – 12 MIN

  • 20 Hang Squat Cleans
  • 20 Jumping Air Squats over object

12-16 MIN

4 ROUNDS

  • 10 BB/KB/DB Sumo Deadlift High Pull
  • 50 Double Unders (100 Single skips)

* Record times on all different blocks

 

💪 9AM BRV360 S&C

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

A1. Single arm shoulder press x 10 each
A2. Single arm push press x 10 each
A3. Single arm thruster x 10 each

B1. Pistol Squat x 10 each
B2. Constant tension/no lock out Squats x 20
B3. Duck walk lunges x 30

SURPRISE FINISHER

FRIDAY 9TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment:
DB & KB

Warm up
10 X reps
Squats
Lunges
Situps

  1. 20 mins
    Min 1. 20 reverse lunges with DB
    Min 2. 20 DB Renegade Rows
    Min 3. 12 DB curl & press
    Min 4. 12 pushups
    Min 5. 20 DB snatch
  1. 21 mins
    Min 1. 15 X plank jumps
    Min 2. 12 X KB swings
    Min 3. 9 X DB devil’s press
    Repeat
    Then plank 1 minute
    Min 1. 15 X vertical jumps
    Min 2. 12 X KB squats
    Min 3. 9 X DB manmaker
    Repeat then plank 1 minute
    Min 1. 15 X mountain climbers
    Min 2. 12 X KB press
    Min 3. 9 X DB Thrusters
    Repeat then plank 1 minute

 

 9.30AM BRV360 HIIT WORKOUT

 Structure x5 6 min AMRAPS

  1. DB or KB high pull x 12
    DB Shoulder Press x12
    DB Lateral Raise x12
  1. Bent Over Row x12
    Renadage Row x 10 E/S
    Over head Bridge Pull
  1. DB or KB floor Press x 12
    Push Up x 12
    Diamond Push Up x12
  1. Dips x 12
    Tricep Kickbacks x 12
    Hammer curls x 12
  1. Plank Taps x 20
    Commando Plank Ups x 12
    Mountain Climber x 20

 

 🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SNATCH COMPLEX

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

7 x 90 Seconds of:

  • 2 Hang Muscle Snatch
  • 2 Hang Squat Snatch
  • 2 Power Snatch

CONDITIONING

4 INTERVAL ROUNDS OF:

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

  • 40 Sec. Plank to Toe Taps
  • 20 Sec. Rest
  • 40 Sec. Lateral Skater Jumps
  • 20 Sec. Rest
  • 40 Sec. Object hold Hollow Body knee tucks
  • 20 Sec. Rest
  • 40 Sec. Burpee to Broad Jump
  • 20 Sec. Rest

Movement demos in SUGARWOD’s “Notes section” of the day.

 

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute Bridge
– Good morning
– Hamstring to hip stretch

A1. Hip Thrust x 12
A2. B Stance RDL x 10 each

B1. Glute bridge x 10
B2. Step up x 10 each or Static lunges x 10 each if no step

C1. Good morning x 10
C2. Banded squats x 12
C3. Seated abductions x 30

THURSDAY 8TH OCTOBER WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Reps- 20

Station 1
Run
Standing banded donkey kicks
Banded single leg hip thrusts
Lying banded side raises
Run
Sit ups

Station 2
Run
Banded pull aparts
Incline pushups
Banded side raises
Run
Sit ups

Station 3
Run
Vjumps
Kneels to squats
Chest to floor pushups
Run
Sit ups

Station 4
Run
Side step ups
Banded seated row
Banded crab walks
Run
Sit ups

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: box/chair, SB, 2xDB

Warm up

Mountain climbers
Lunge with rotation
Air squats
Jumping jacks
Shoulder circles
Devils press
10 fast feet + 10 high knees
DB Box step overs
Skull crusher
DB Thrusters
SB Cleans + half burpee
SB Front squats
SB O.V. press
SB RDL+Bent over row
SB run

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CORE

=====

15 MIN EMOM

  • MIN 1: 10 Alt V Ups e.s.
  • MIN 2: 40 sec Russian Twists
  • MIN 3: 8 Standing Halos e.s.

CONDITIONING

FOR TIME

========

9-6-3

  • Mod. Pull Ups
  • Jumping Lunges

Rest 1 Min.

12-9-6

  • Jumping Lunges
  • Toes to Object

Rest 1 Min.

15-12-9

  • Toes to Object
  • Mod. Pull Ups

Rest 1 Min.

18-15-12

  • Mod. Pull Ups
  • Jumping Lunges
  • Toes to Object

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