TUESDAY 27TH OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

 Warm up:
Tabata
Half burpees
Air Squats
Push ups
Toe touches

4 x 30s 1st exercise + 30s 2nd exercise /30 rest
Cosak squats
Curtsey lunge + squat

4 x 30s + 30s /30 rest
Pulse jump squats
Fast feet

4 x 30s + 30s /30 rest
Incline push ups
Mountain climbers

4 x 30s + 30s /30 rest
Burpee with knee tucks
Forward backward lunge on the same leg

4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks

4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold

 

 9.30AM BRV360 HIIT WORKOUT

Equipment: Dumbells

Warm up:
Walkouts
Reverse lunges
Twists

40/20
45/15
50/10

  1. DB Arnie press
  2. DB Thruster
  3. DB bent flys
  4. DB alt. Lunges
  5. DB situps with 4 punches
  6. DB RDL
  7. DB Front to Side raises
  8. DB Goblin Squat
  9. DB alt. Bent row
  10. DB hammer curls to shoulder press

 

?️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CLEAN COMPLEX

4 INTERVAL ROUNDS

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  • 30 Sec: 3 x 1 Hang Power Clean + 1 Push Press
  • 15 Sec Rest
  • 30 Sec: Dead Bugs
  • 15 Sec Rest
  • 30 Sec: 3 x 1 Hang Power Clean + 1 Push Jerk
  • 15 Sec Rest
  • 30 Sec: Prone Arm and Leg Raises
  • 15 Sec Rest
  • 30 Sec: 3 x 1 Power Clean + 1 Split Jerk
  • 15 Sec Rest
  • 30 Sec: Prone Snow Angels
  • 15 Sec Rest

CONDITIONING

6 MIN AMRAP

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  • 10 Sumo Deadlift High Pulls
  • 10 HSPU/Box HSPU/Push Ups

Rest 2 Minutes

5 MIN AMRAP

==========

  • 12 Deadlifts (DB/KB/BB)
  • 30 Sec L seated Object Overhead Hold (Plate/KB/DB)

 

? 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