WEDNESDAY 13TH WORKOUTS ANNOUNCED

? 6AM BRV360 LOCK DOWN WORKOUT 

Equipment

2 cans

Warm up
4mins

10 BW squats
15 Shoulder taps
20 glute bridges

Workout

AMRAP 1 – 10mins
5 inchworms
10 squat jumps reach
15 push ups
20 glute bridge + heel lift combo

1 min drink break

AMRAP 2 – 10 mins
10 broad jump + duck walk
15 burpees
20 prone angels (cans)
25 squat pulses

1 min drink break

AMRAP 3 – 8 mins
10 Jack knives (cans)
20 forearm plank forward reach
30 plank saws
40 Russian twists (cans)

 

⏱ 9.30AM BRV360 HIIT WORKOUT 

Cardio killer ????

Timing:
A90:B90
A60:B60
A30:B30
Rest 45

Equipment: Dumbell & dead ball

Round 1: Thrusters + skipping (???double unders)

Round 2: Lateral shuffle + tuck jumps

Round 3 : 180 squat jumps + bear ? crawl

Round 4: Broad jumps + sprint or dead ball slams

 

?️‍♀️ 5.30PM BRV360 CROSSFIT 

WARM UP

4 Rounds

  • 5 Peaks and Valleys
  • 5 Torso Rotations each side
  • 10 Scapula Push Ups
  • 10 DB High Pulls (5 e.s.)
  • 20 Jumping Jacks

CONDITIONING WEDNESDAYS

15 Min AMRAP

  • 10 Squat Jumps
  • 10 Alternating DB Snatches
  • 20 Sit Ups
  • 1 Min OH DB Hold R/L

Rest 2 Minutes

15 Min AMRAP

  • 10 Squat Jumps
  • 10 Single DB Devil’s Press
  • 20 Sit Ups
  • 1 Min OH DB Hold R/L

EQUIPMENT

  • Dumbell
  • Exercise Mat

 

? 6.30PM BRV360 S&C FULL BODY 

Warm up

– Scoprions
– Open books
– Lunge and reach

Work out

A1: Deadlift (DB/BB) x 10
A2: O/Head lunge x 12 each

B1: DB Arnie press x 12
B2: DB Snatch x 12
B3: HR Push up x 12

C1: DB Thruster x 8 each arm
C2: DB Bent over row x 12 each arm
C3: DB Sit up x 12