SATURDAY 3RD OCTOBER WORKOUTS ANNOUNCED

 7AM BRV360 HIIT WORKOUT

Equipment. DB

Warm-up
30 sec each
Butt kicks
High knees
Jogging on spot
Starjumps

40/20
45/15
50/10

  1. DB lateral lunge & toe reach
  2. DB Thrusters
  3. DB squat, fwd press & O/H raise
  4. Squat side step

Rest

  1. DB push up & renegade rows
  2. DB 3 way raise
  3. DB Alternating press
  4. Half burpee & shoulder taps

Rest

  1. DB Russian twist
  2. DB sit up & punch
  3. DB leg raises
  4. Plank jump & leg lifts

 

?️‍ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS

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L-SIT

Progressions Options: (between chairs or elevated objects)

  • V seated straight leg or bent knee (from floor)
  • Knee Tuck Hold
  • L-sit straight leg bellow parallel
  • L sit straight leg at parallel

16 MIN EMOM

  • MIN 1: 15-20 sec L-sit hold option
  • MIN 2: 20-30 sec Vampires
  • MIN 3: 20-30 sec Glute bridge walks

CONDITIONING

“FILTHY 30”

=========

  • 30 Box Jumps/Squat Jumps
  • 30 Down Up to KB/DB High Pull (15 e.s.)
  • 30 KB/DB US Swings
  • 30 Walking Lunges (e.s.)
  • 30 Alt V Ups (15 e.s.)
  • 30 DB/KB/BB Push Press (Single Arm 30e.s.)
  • 30 Floor Back Extensions.
  • 30 Goblet Squats

Time Cap 18 Minutes

 

? 9AM BRV360 S&C

Warm up:

– Walking ham stretch
– Walk out to push up
– Squat stretch

Work out:
A1: Deficit Push ups x 20
A2: Alt Lunges x 20
A3: Devils press x 12

B1: Shoulder press x 20
B2: Sprinter crunches x 20
B3: 1 and 1/4 Goblet squats x 15

SURPRISE FINISHER