THURSDAY 10TH SEPTEMBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Sprints increase by 2 after each round

5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 commando pushups
10 overhead press
10 arm circles- fwd and back
10 jump lunges
10 single leg Glute Bridges
10 Bulgarian split squats

How many rounds can they get through?

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed

Pair of dumbbells (moderate weight)/SB, mat

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

Timing
40/20
50/10
45/15
30/30 back to back

Forward backward lunge on the right/10s elevated leg hold
Forward backward lunge on the left/ 10s hold elevated leg hold
Skull crusher
Hammer curl and shoulder press
Wall sit
Plyo lunges
DB Thrusters
Squat hold calf raises
Plank hold
Alt. Flutter and scissor kicks / 10s raised leg hold
Spiderman plank

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

5 Minutes

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  • 10 Good mornings
  • 10 Shoulder Taps
  • 5 Sit Ups
  • 5 Air squats

STRENGTH/SKILL

15 MIN EMOM

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  • Min 1: 30 Sec Floor Back Extensions Snow Angels
  • Min 2: 30 Sec Hollow Rocks
  • Min 3: 30 Sec Elbow Plank to reach

CONDITIONING

FOR TIME

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  • 60 Double Unders/Single Unders x 2
  • 20 Walk out to Push Up
  • 20 DB/BB Hang Power Snatch to OH Alternating Lunges R, L
  • 20 Walk out to Push Up
  • 60 Double Unders/Single Unders x 2

Time Cap: 15 Minutes

EQUIPMENT

  • Jump rope
  • DB/BB
  • Exercise mat

 

 ? 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Rectractions

Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each

B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each

C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15