FRIDAY 9TH OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment:
DB & KB

Warm up
10 X reps
Squats
Lunges
Situps

  1. 20 mins
    Min 1. 20 reverse lunges with DB
    Min 2. 20 DB Renegade Rows
    Min 3. 12 DB curl & press
    Min 4. 12 pushups
    Min 5. 20 DB snatch
  1. 21 mins
    Min 1. 15 X plank jumps
    Min 2. 12 X KB swings
    Min 3. 9 X DB devil’s press
    Repeat
    Then plank 1 minute
    Min 1. 15 X vertical jumps
    Min 2. 12 X KB squats
    Min 3. 9 X DB manmaker
    Repeat then plank 1 minute
    Min 1. 15 X mountain climbers
    Min 2. 12 X KB press
    Min 3. 9 X DB Thrusters
    Repeat then plank 1 minute

 

 9.30AM BRV360 HIIT WORKOUT

 Structure x5 6 min AMRAPS

  1. DB or KB high pull x 12
    DB Shoulder Press x12
    DB Lateral Raise x12
  1. Bent Over Row x12
    Renadage Row x 10 E/S
    Over head Bridge Pull
  1. DB or KB floor Press x 12
    Push Up x 12
    Diamond Push Up x12
  1. Dips x 12
    Tricep Kickbacks x 12
    Hammer curls x 12
  1. Plank Taps x 20
    Commando Plank Ups x 12
    Mountain Climber x 20

 

 ?️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SNATCH COMPLEX

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7 x 90 Seconds of:

  • 2 Hang Muscle Snatch
  • 2 Hang Squat Snatch
  • 2 Power Snatch

CONDITIONING

4 INTERVAL ROUNDS OF:

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  • 40 Sec. Plank to Toe Taps
  • 20 Sec. Rest
  • 40 Sec. Lateral Skater Jumps
  • 20 Sec. Rest
  • 40 Sec. Object hold Hollow Body knee tucks
  • 20 Sec. Rest
  • 40 Sec. Burpee to Broad Jump
  • 20 Sec. Rest

Movement demos in SUGARWOD’s “Notes section” of the day.

 

? 6.30pm BOOTY BUILDER

Warm up:
– Glute Bridge
– Good morning
– Hamstring to hip stretch

A1. Hip Thrust x 12
A2. B Stance RDL x 10 each

B1. Glute bridge x 10
B2. Step up x 10 each or Static lunges x 10 each if no step

C1. Good morning x 10
C2. Banded squats x 12
C3. Seated abductions x 30