FRIDAY 17TH JULY WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment. Bench or chair

Warm up
30 sec each

Quick feet
Butt kicks
Walkouts
Glute bridges

16 minutes. 12 to 15 reps

  1. Step up & knees raise
  2. Reverse crunch
  3. Lateral lunge
  4. Cross over oblique crunch (on floor)
  5. Sumo squat
  6. Left side plank (45 secs)
  7. Bulgarian split squat
  8. Right side plank (45 secs)

16 minutes 12 to 15 reps

  1. Manmaker
  2. Standing elbow to knee crunch
  3. Tricep pushup hold on knees (45 secs)
  4. Suspended bent knee kickback
  5. BW shoulder press
  6. Situps toe touch/ starfish crunch
  7. Push up side step
  8. Situps single leg knee in.

 

 9.30AM BRV360 HIIT WORKOUT

Warm Up:
Squat Stretch
Air Squat
Shoulder circles/ Retractions

Structure: X5 6 Min AMRAPS: x12 reps each

Station 1:
SB or DB clean
Renegade row
DB Snatch

Station 2:
Squat thruster
Reverse lunges
Stay low walking lunge

Station 3:
Med Ball Halos
Plate or DB front raise to press
2 way raise

Station 4:
RDL
hamstring walk out or towel curl
KB or DB swing

Station 5: CORE
Crossovers
flutter kicks
V sit ups

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP
3 Rounds
========
  • 10 Cosak squats
  • 5 Push Ups to downward dog
  • 10 Thoracic Twists
  • 20 Jumping JACKS
STRENGTH/SKILL
CORE
10Min EMOM
===========
  • Min 1: 40 Sec. Plank
  • Min 2: 40 sec At. Rev. Lunge with DB OH
* Score is amount of Alternating Reverse Lunge.
CONDITIONING
16 Min AMRAP
===========
2-4-6-8-10….
  • Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
  • Single DB OH Alt. Front Lunges
  • Single DB Devils Press (RX+: Double DB)
  • Lateral Jumps over DB/BB/KB (x 5)

 

? 6.30pm BOOTY BUILDER

WARM UP:
– RDL
– Walking toe taps
– Squat

WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total

B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each

C1: RDL x 12
C2: Glute bridge x 12
C3: Banded reverse hyper (if you have a bench) , 12 OR Banded seated abduction x 20