THURSDAY 1ST OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

AFAP session

REPS= 5, 10

Superset session
5 burpees
5 lunges
5 sit ups repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 dips
5 incline pushups
5 bum lifts
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 jump lunges
5 double pulse lunges
5 flutter kicks
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 hill climb pushups
5 incline pushups
5 decline pushups
repeat going up by 5’s until you hit 10 (2 rounds)
50 v jumps repeat if you have time.

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: DBs/SB

Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps

2 x 30s+30s/30s rest
DB lunge r. leg / lunge pulse
DB lunge l. leg / lunge pulse
Devil’s press/push press
Push ups/ push up hold
Frog jumps/Tuck jumps
DB Russian twist/V-sit hold
DB thruster/squat hold
DB Front to side raise/reverse plank hold
Mountain climbers/plank hold
Goblet squats/wall sit
Bicycle crunches/superman hold
Flutter kicks/elevated leg hold

 

?️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BACK SQUAT

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7 X 60 Seconds

  • 8 Back Squats

CONDITIONING

FOR TIME:

========

  • 50 DU’s/100 SU’s

Rest 1 Minute

Then

15-12-9-6-3

  • Handstand push ups
  • DB/KB/BB Bent Over Rows
  • Sit Ups

 

 ? 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Retractions

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