THURSDAY 13TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

5 and 10 rep superset

  1. Incline pushups/narrow pushups
    4 sprints and 20 toe reaches
  1. Side step ups/Bulgarian split squats
    4 sprints and 20 toe reaches
  1. Single arm side raises/shoulder press
    4 sprints and 20 toe reaches
  1. Kneel to lunges/single leg Glute Bridges
    4 sprints and 20 toe reaches
  1. Single arm press/30 punches each side
    4 sprints and 20 toe reaches

Repeat from the beginning

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed
Pair of dumbbells (moderate weight)

Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers

Timing
40/20
50/10
45/15

Side leg lifts right/10s elevated leg hold
Side leg lifts left/ 10s hold elevated leg hold
Alt. bicep curls
Alt. shoulder press
Wall sit
DB upright row
DB bentover row
DB Thrusters
Squat hold calf raises
Flutter kicks / raised leg hold
Tabata core finisher

 

?️‍ 5.30PM BRV360 CROSSFIT

WARMUP
6 MINUTES
==========
  • 10 Sumo Good Mornings
  • 10 Lunged Thoracic Rotations
  • 10 Air Squats
  • 5 Walk outs
STRENGTH/SKILL
CORE
====
12 MIN EMOM
  • MIN 1: 30 Sec Bird Dog
  • MIN 2: 30 sec Table Top Hold
  • MIN 3: 10 Lunged KB/DB Orbits (5 e.s.)
CONDITIONING
15 MIN AMRAP
===========
  • 20 Lateral Jumps Over Object
  • 8 Modified Pull Ups
  • 16 Single DB Push Jerks (8 e.s.)
* Every 90 Seconds perform 8 Hollow Rocks
PULL UP OPTIONS
  • Parallettes Pull Ups
  • Broomstick in between chairs Pull Up
  • Towel Pull Ups (hanged from an elevated anchor)
  • Ring Rows
  • Table Body Rows
EQUIPMENT
  • Exercise mat
  • DB
  • Pull Up Equipment

 

? 6:30PM BRV360 S&C

 Warm up:
– Push up
– Open book
– Walk outs

Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12

B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12

C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12