TUESDAY 2ND JUNE WORKOUTS ANNOUNCED

? 6AM BRV360 LOCK DOWN WORKOUT

Equipment NIL

Warm up
20 × seconds each x2
Butt kicks
High knees
Starjumps

SUPERSETS
2 x 15 reps

    1. A. Squat lateral walk
      B. Squat cross butt kick
      A. Bent knee crunch claps
      B. Starfish crunches
    2. A. Half burpee & heel click
      B. Courtsey lunges
      A. Seated punch rotation
      B. Situps
    3. A. Heel touch & butt kicks
      B. In & out squat jumps to punch jacks
      A. Reverse plank alt. leg raise & knee in
      B. Seated cycles
    4. A. Static lunges
      B. Plank leg lifts
      A. Bear to straight kickback
      B. Single leg glute bridge
    5. A. Reverse lunge to high knee
      B. Squat pulse
      A. Hand release push ups
      B. Up & down plank

 

 9.30AM & 5:30PM OUTDOOR HIIT

Timing- 50/10 x3

  1. Plate front raises
    2. Plate thrusters
    3. Burpee to squat
    4. 1&1/2 squats
    5. Pushups with shoulder taps
    6. Toe reaches
    7. Forward and backward lunges
    8. Chest press
    9. Plate jump overs to jump lunges
    10. Sprints

 

?️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 Minutes

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10 Bunny Hops

10 Butt Kicks

10 High Knee Runs

5 Air OH Squats

5 Leg Circle Knees e.s. e.w.

STRENGTH/SKILL

13 MINUTES

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OVERHEAD SQUATS

5 x 3 of:

  • Descend/Pause + Halfway Ascend/Pause + Descend/Pause + Full Ascent

Options:

  • Bodyweight with Broomstick
  • Single DB Overhead
  • KB Overhead
  • Barbell overhead

CONDITIONING

FOR TIME

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21-15-9-3

  • Med Ball V Ups / V Ups / V Tucks
  • Deadlifts (BB/DB/KB)
  • Lateral Hops x 2

Time Cap: 14 Minutes

EQUIPMENT

  • OHS: BB/DB/KB/Broomstick
  • WOD: Med Ball/Pul Up Rig (TTB)
  • Exercise Matt

 

? 6.30PM BRV360 S&C LOWER ??

Warm up

– Full depth squat

– BW RDL

– Bridge walk outs

Work out:

A1: Heels Elevated 1 and ¼ Squat x 10

A2: Alternating DB Reverse lunges x 20

B1: Bulgarian Split squat x 15 each

B2: DB B-Stance RDL x 15 each

C1: Goblet squat x 12

C2: Pistol Squat x 12 each

C3: Deadbug x 12 each

 

? 7.30PM CORE CRUSHER

Warm up
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

Workout 3 x 50s on/50s off (no rest inbetween sets)

Knee tuck left middle right
Elevated mountain climbers (feet on a chair)
V-up with bicycle crunch
Hip dips
Weighted sit ups
Spiderman plank

Tabata finisher
Toe reach

Equipment needed
Chair, light KB/DB/ weighted object