TUESDAY 8TH SEPTEMBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: elevated platform or low step

Warm up:
2 rounds

5 walkouts w. Push up
10 air squats
20 jumping jacks
10 lunges
4 rounds

Timing: 45/15, 50/10, 45/15, 30/30

In&out squats (jump in on an elevated platform)
Reverse 3 way lunge into high knee
Half burpees
Plank jumping jack into knee tucks
Hand release push ups
Frog jump squats
Knee tucks
10 x Shoulder taps + 2 up down plank
Side plank knee tuck left
Sideplank knee tuck right

 

 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm up
10 X reps
Situps
Glute bridges
Walkouts
Hip flexor lunges

45/15 X 3

  1. DB squat & single arm press
  2. DB push up & row
  3. DB leg raises
  4. DB bent row to alt. Bent flys
  5. DB fwd lunge & bicep curl
  6. DB RDL
  7. DB Russian twist
  8. DB situps & 4 punches
  9. DB lateral raises
  10. DB upright row

Finisher 20/10

  1. Squats
  2. Hill climbs
  3. Butt kicks
  4. Vertical jumps
  5. Squat hold
  6. Star jumps
  7. Plank jumps
  8. High knees
  9. Vertical jumps
  10. Plank

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 20 Broomstick Pass throughs
  • 20 Good Mornings
3 ROUNDS
========
  • 10 Glute Bridges
  • 10 Scapula Push Ups
  • 20 High Knee Runs OTS
  • 10 DB Rows or elastic band rows
STRENGTH/SKILL
GYMNASTICS PULL 1/PUSH
16 MIN EMOM
===========
  • MIN 1: 20 Scapula Push ups
  • MIN 2: 10 Scap Pull + DB Row e.s.
  • MIN 3: 10 Planche Leans (on toes)
  • MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top
CONDITIONING
12 MIN AMRAP
===========
  • 8 Handstand Push Ups
  • 12 DB Power Cleans (Double DBs)
EQUIPMENT
  • WARM UP: Broomstick, DB, Elastic band
  • STRENGTH: DB, Towel/Table/Rings/Parallettes
  • WOD: DB, BB

 

? 6:30PM BRV360 S&C

Warm up:
– Open books
– Push up with protraction & retraction
– Retractions

Workout:
A1. Floor press x 15
A2. Tricep kickbacks x 15

B1. Arnie Press x 12
B2. Skull Crusher x 12
B3. Lateral Raise with hold x 12

C1. Chest fly (bench or floor) x 12
C2. Push up x 15
C3. Sit up & press x 12