TUESDAY 11TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed:
Moderate weight DB/KB, chair

Warm up 4min Tabata
Walkouts
Lunge with rotation
Toe reaches
Air squats
Stretch
Goddess shoulder stretch

4 x 8min Alt. EMOM
Goblet squats
Split squats left
Split squats right
Frog jump squats
Push ups
Tricep dips
Burpees
Alt. DB snatches
Bear crawl
Shoulder taps
Mountain climbers
Plank hold
Flutter kicks
Leg raises
Leg raised hold
Heel taps

 

 9.30AM BRV360 HIIT WORKOUT

Warm up
10 then 5 reps
Squats
Lunges
Torso rotations
Windmills
Arm circles

Equipment: DB

R1 30/20 squat hold/10
R2 30/20 plank/10
R3 30/20 v sit hold/10
R4 30/10

  1. DB Arnie press & alt. Shoulder press
  2. Squat & butt kicks
  3. Push up & Shoulder taps
  4. DB lunge & bicep curl
  5. Elbow to knee crunches
  6. DB bent rows
  7. Lunge & twist ( elbows crossed)
  8. DB 3 way raise
  9. Single leg glute bridges
  10. DB Front squats

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP
4 ROUNDS
========
  • 20 sec Single Unders
  • 10 sec Rest
  • 20 sec Broomstick OH Alt. Lunges
  • 10 sec rest
2 ROUNDS
========
  • 10 Scapula Push Ups
  • 8 Glute Bridges
  • 10 Lunged Thoracic Rotations (5 e.s.)
  • 8 Broomstick/Towel Prone Scapula Press Ups
STRENGTH/SKILL
ROMANIAN DEADLIFT
================
15 MIN EMOM
  • MIN 1: 8-10 Romanian Deadlifts
  • MIN 2: 10 Weighted Reverse Lunges
  • MIN 3: 20 sec Reverse Plank Hold
CONDITIONING
FOR TIME
=======
4-8-12-16-20-16-12-8-4
  • Hand Release Push Ups
  • DB/BB Bent Over Row
* Every 60 sec: 15 Plate Jumps In/Outs
Time Cap: 12 Minutes
EQUIPMENT
  • WARM UP: Broomstick/Towel
  • STRENGTH: BB/DB/KB, Plate
  • WOD: DB/BB/KB

 

? 6:30PM BRV360 S&C

Warm up:
– Supermans
– Scorpions
– Retractions

Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12

B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15

C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12