TUESDAY 6TH OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

 Equipment needed: box/chair

Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats
Jumping jacks

12min EMOM
Step up high knee
Plyo lunge lunge squat
Hand release push ups
Seated L to table top
Rest 1min

12min EMOM
Vertical jumps to toe reach
Forward lunge with pulse x3
Plank jumps
Dips
Rest 1min

12min EMOM
Side to side squat with leg raise
Incline push ups
Russian twist
Flutter and scissor kicks

 

 9.30AM BRV360 HIIT WORKOUT

No equipment.

Warm up
Arm circles
Leg swings
Windmills
Torso rotations

30/20/10

R1 20 sec Hill climbs
R2 20 sec star jumps
R3 20 sec vertical jumps
R4 30/10

  1. Static lunge right
  2. Static lunge left
  3. Reverse lunges
  4. Push up & shoulder taps
  5. Cycle crunches
  6. Squat side step
  7. Half burpee/plank jump/leg lift
  8. Superman’s
  9. T rotation right
  10. T rotation left

 

?️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SUMO DEADLIFTS

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8 X 90 Seconds

  • 4-6 Sumo Deadlifts BB/KB/DB
  • 20-30 sec Handstand Hold/Pike HS Hold

CONDITIONING

3 ROUNDS FOR TIME

================

  • 80 Single Unders
  • 7 DB/KB Snatch (L)
  • 7 DB/KB Thrusters
  • 7 DB/KB Front Rack Lunges
  • 80 Single Unders
  • 7 DB/KB Snatch (R)
  • 7 DB/KB Thrusters
  • 7 DB/KB Front Rack Lunges

TIME CAP: 16 Minutes

 

? 6:30PM BRV360 S&C

 Warm up:
Push ups
Open books
Supermans

A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12

B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15

C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each