TUESDAY 1ST SEPTEMBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Warm up
High knees
Butt kicks
Cosak squats
Shoulder taps

Equipment needed: chair

2 rounds 45/15
Squat + 3 pulses
10 Fast feet to down up
Side to side push ups
Side step up left leg
Bulgarian squat right leg
Side step up right leg
Bugarian squat left leg

2 rounds

Mountain climbers
Hollow rocks
L.Side plank
Plank toe touches
R Side plank
Russian twist
Half burpee

 

 9.30AM BRV360 HIIT WORKOUT

Equipment. DB

Warm-up:
10 reps

Squats
Lunges
Situps
Glute bridges

40/20 & 3 burpees
45/15
30/20 squat hold/ 10 rest
20/10

  1. Standing oblique crunch
  2. DB thruster
  3. Supermans
  4. DB bicep curl to upright row
  5. Starfish crunches
  6. DB reverse lunges
  7. Pushup & shoulder taps
  8. DB Arnie press
  9. Squat/lunge/lunge
  10. DB Bent Flys

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 20 Broomstick Around the world (10 e.s.)
  • 5 Push Up to Downdward Dog

3 ROUNDS

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  • 10 Glute Bridges
  • 10 DB Power Cleans (5 e.s.)
  • 20 Jumping Jacks
  • 10 Alternating V Ups

STRENGTH/SKILL

CLEAN COMPLEX

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12 MIN EMOM

  • MIN 1: 2 Deadlift + 2 Hang Clean High Pull + 1 Hang Squat Clean + 1 Power Clean
  • MIN 2: 8-10 Reverse Snow Angels

Options:

  • Single DB
  • Barbell (Recommended)
  • Broomstick

CONDITIONING

4 ROUNDS FOR TIME

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  • 16 Front racked DB step ups
  • 10 Dumbbell Walk outs to Plank Row
  • 16 Hollow Rocks

Time Cap: 14 Minutes

EQUIPMENT

  • Broomstick
  • Barbell / Dumbell
  • Chair

 

? 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