THURSDAY 18th JUNE WORKOUTS ANNOUNCED

? 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Equipment- bench and DB’s

Chipper
10 burpees
15 thrusters
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 alternating punches
Run x50m
45 pulse lunges
50 dips
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning

 

9.30AM OUTDOOR HIIT

40/20
20/10
50/10
20/10

  1. Pushups
    2. Jump over burpees
    3. Flutter kicks
    4. Wall ball v jumps
    5. Wall ball overhead squats
    6. Plate chest press standing
    7. Sprints
    8. Car drives
    9. Burpee- no chest too floor
    10. Wall ball single leg curls

 

5:30PM OUTDOOR HIGH INTENSITY

AFAP

Equipment- bench and DB’s

Chipper
10 burpees
15 thrusters
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 alternating punches
Run x50m
45 pulse lunges
50 dips
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning

 

?️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 MINUTES

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  • 10 Seated Internal Hip Rotations
  • 20 Sec Plank Hold
  • 10 Air Squats
  • 10 Sumo Good Mornings

STRENGTH/SKILL

12 MINUTES

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PAUSE BACK SQUATS

  • 5 x 5 (3 Seconds Hold at bottom)

In between sets

  • 4 Glute Bridge Walks

CONDITIONING

INTERVAL TRAINING

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5 ROUNDS

  • 30 Seconds Deadlifts 80kg/60kg
  • 15 Seconds Rest
  • 30 Seconds Box Jump 24″/20″
  • 15 Seconds Rest
  • 30 Seconds Up Downs
  • Rest 1 Minute

Score: Total Amount of Reps for Best Round

EQUIPMENT

  • Barbell
  • Box or elevated object

 

? 6.30PM BRV360 S&C UPPER

Warm up

– Scap retract push ups
– Band pull aparts
– Scorpions

Work out:

A1: DB Unilateral row x 12 each
A2: Zottman Curls x 12
A3: Hammer Curls x 12

B1: DB Bent over row 1 and ¼ x 10
B2: Full ROM Push up (Protract + Retract) x 12
B3: Single arm O/Head tricep extension x 12 each

C1: DB Arnie Press x 15
C2: DB Front raise x 15
C3: DB Bicep curl x 15