WEDNESDAY 26TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Warm-up:
10 reps

Squats
Lunges
Situps
Glute bridges

6 X 6 minute Amraps

Reps X 6

  1. Pushup/row/ shoulder taps
    Situps
    Leg raises
  1. Cycle squat
    High knees reverse lunge
    Cycle crunches
  1. Squat oblique crunch
    Vertical jumps
    Visits & 2 punches
  1. Lunge pulse
    Burpees
    Cross crunches on floor
  1. Scissor kick to squat
    Toe touches on floor
    T rotations
  1. 20 X reps
    Butt kicks
    Starjumps
    Hill climbs

 

 9.30AM BRV360 CORE WORKOUT

Equipment needed:
Light DB/ KB/Weight Plate

Warm up: repeat twice
5 Walkout w. push up
10 Down ups
5 Lizard stretch e.s
Left oblique crunch
Right oblique crunch
Cocoons
Explosive weighted sit ups
Leg raises over an object
Alt. V-ups

Tabata finisher
Bring Sally up commando plank

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 20 Broomstick Pass throughs
  • 20 Scapula Push Ups
4 Rounds
========
  • 5 Cosak squats e.s.
  • 5 Walk Outs
  • 20 Single Unders
STRENGTH/SKILL
SNATCH COMPLEX
==============
6 x 90 Seconds of:
  • 1 High Hang Snatch High Pull
  • 2 High Hang Squat Snatch (Pause 2 sec)
  • 2 Power Snatch
Options:
  • Single DB
  • Barbell (Recommended)
  • Broomstick
CONDITIONING
CHIP AWAY!
=========
  • 30 Hang Power Snatch
  • 15 BB/DB Overhead Front Lunges
  • 30 Push Ups
  • 15 BB/DB
  • 30 Hang Power Snatch
Time Cap: 14 Minutes
EQUIPMENT
  • Broomstick
  • Jump Rope
  • BB/DB

 

? 6:30PM BRV360 S&C

 Conditioning

WARM UP:
– 10 x strict burpees
– Lunge to hip stretch
– 30 sec plank
REPEAT

WORK OUT:
A1. Deadlift 4 x 12
A2. DB Snatch 4 x 20
A3. Sprinter crunches 4 x 20

AFAP PYRAMID
10 – 1, 1 – 10

Goblet Squat
Push press
Sit up