MONDAY 20TH JULY WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment: NIL

Warm-up

Tabata
Fwd punches
Windmills
Arm circles
Windmills
20/10 X 8 = 4 mins (superset)

Then hold 30 sec

Then rest 30 sec

  1. Starjumps/ Hill climbs/ squat hold
  2. Spot sprint/ T pushups/ plank
  3. Cycle crunches/ squat touch floor/ birddog
  4. Narrow stance squat/ plank to push up/ push up hold
  5. Butt kicks/ side lunges(feet still) / squat hold
  6. Standing alt. Toe touches/ hip extention ( arms up & alternating leg back) / plank
  7. Russian Twist/ jump squats / birddog
  8. Reverse toe touches/ high knees/ push up hold

 

 9.30AM BRV360 HIIT WORKOUT

45/15 x3

Equipment you need:

KB or SB and chair

  1. Bunny hops
  2. Sumo squats
  3. Bench/chair taps
  4. Jump overs
  5. Incline pushups
  6. 1/2 burpees
  7. Triple pulse thruster
  8. Roll backs
  9. Steps ups
  10. Plank knee ins

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

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  • 10 Squat Rotations (5 e.s.)
  • 10 Bodyweight Good Mornings
  • 10 Jump Lunges (5 e.s.)
  • 10 Hollow Rocks

STRENGTH/SKILL

BACK SQUATS OR AIR SQUATS

6 Sets of 2 Min

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  • 3 x 5 Seconds Decent, 5 Seconds Hold, 5 Seconds Ascent

CONDITIONING

4 MIN AMRAP

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  • 20 Mountain Climbers
  • 15 Hollow Rocks
  • 10 Push Jerk (Single or Double DB, or BB)

5 MIN AMRAP

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  • 20 Down Ups (burpees with straight arms)
  • 15 Alt V Ups
  • 10 DB Snatches

6 MIN AMRAP

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  • 20 Weighted Step Ups (elevated object)
  • 15 Sit Ups
  • 10 Hang DB Clean and Jerks (5 e.s.)

Rest 1 minute in between AMRAPs

Score is total Rounds and reps added

EQUIPMENT

  • DB/BB
  • Elevated object/BOX
  • Exercise mat

 

? 6:30PM BRV360 S&C

Warm up:
– Walking toe taps
– Squat stretch
– BW Squats

A1. Goblet Squat (2 sec tempo, 2 sec pause) x 12
A2. Narrow alternating lunges (quad focus) x 12 each
A3. Hollow Hold x 45.

B1. Pistol Squat x 10 each
B2. Lateral lunge x 10 each
B3. RDL x 15

Finisher
C1. Plank x 45s
C2. Wall sit x 45s