WEDNESDAY 27TH MAY WORKOUTS ANNOUNCED

? 6AM OUTDOOR HIGH INTENSITY

Equipment: KB

Warm up:
4 mins
15x BW squats
15x Ws
15x Glute bridges
15x Crunches

Workout:
Legs – 9min
15x RDLs
15x Sumo squats
15x Reverse lunge R
15x Reverse lunge L
15x KB Swings

Arms & Abs – 9min
15x KB upright row
15x Push ups
15x Plank saws
15x Full sit ups
15x bicycle abs (each side)

Cardio – 9min
15x jump squats
15x toe taps (to KB)
15x Plank jacks
15x sprinters hop R
15x sprinters hop L

 

 9.30AM BRV360 HIIT WORKOUT

Timing:
90:90 60:60 30:30

Equipment
KB or DB

ROUND 1
Goblet squats 5right 5 left
Alternating lunges

ROUND 2
SA OH press 5 right 5 left
SDLHP

ROUND 3
Standing crunch 10 left 10 right
KB swing

ROUND 4
Complete 1 min of all above exercises

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP

7 MINUTES

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  • 10 Sumo Good Mornings
  • 5 Slow Sit Ups
  • 5 Air Squats
  • 200m Run

CONDITIONING: SWEATFEST

4 ROUNDS

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  • MIN 1: 55 Sec Jumping Jacks
  • MIN 2: 50 Sec Wall Sit
  • MIN 3: 45 Sec Burpees
  • MIN 4: 40 Sec Plank
  • MIN 5: 35 Sec DB/KB Racked Alt. Front Lunges
  • MIN 6: 30 Sec Hollow Hold
  • MIN 7: 25 Sec HR Push Ups
  • MIN 8: Rest!!

* Score: Total Burpees + Total HR Push Ups

EQUIPMENT

  • DB/KB
  • Exercise Mat

 

? 5:30PM & 6.30PM OUTDOOR S&C FULL BODY

Total body conditioning

Warm up

– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings

Work out

A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30

B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30

EVERY MINUTE ON THE MINUTE X 5

C1: Push up x 12
C2: Bicycle crunch x 15 each