FRIDAY 24TH JULY WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm up:
10, 5, 10

Glute bridges
Situps
Walkouts

3 X 10 minutes. 12 to 15 reps

  1. Squat jumps
  2. Pushup & Knee in/tap
  3. V sits
  4. Plank leg lifts
  5. Reverse lunge to high knee
  6. Side plank raises
  7. Butterfly situps
  8. Burpee no chest
  9. Single leg knee in
  10. Starjumps to toe touch.

 

 9.30AM BRV360 HIIT WORKOUT

Structure:
45/15
30/10
20/10

  1. Squat thruster
    2.Man Makers
    Weighted Squat Jump
    Static Lunge
    Surfer get up
    Side to Side Squat Walk
    Monster Walks
    Clean + Squat

5 MIN EMOM FINISHER

x15 sprinter crunch
x15 knee tucks

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP

4 ROUNDS

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  • 5 Lunge Rotations e.s.
  • 5 Cosak Squats e.s.
  • 20 Jumping Jacks
  • 5 DB Muscle Power Clean e.s.
  • 5 DB Hang Snatches e.s.

STRENGTH/SKILL

HANG SQUAT CLEAN

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7 MIN EMOM

  • 3 Hang Squat Clean
  • (Pause 1-2 sec. in the receive position)

Options:

  • Single DB
  • Single KB
  • Barbell (Recommended)
  • Broomstick/Wall ball

CONDITIONING

INTERVALS FOR REPS

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6 Rounds

  • 20 Sec Alt. DB Snatches
  • 10 Sec Rest
  • 20 Sec DB Alt Front Lunges
  • 10 Sec Rest
  • 20 Sec Wall Walks/Walk outs
  • 10 sec Rest
  • 20 Sec Reverse Plank Hold
  • 10 Sec Rest

* Score: Total reps for DB Snatches, DB Lunges and Wall walks.

EQUIPMENT

  • Hang Clean: DB/KB/BB/Broomstick or Wall Ball
  • WOD: DB, Exercise mat

 

? 6.30pm BOOTY BUILDER

Warm up:
– Glute Bridge
– RDL
– Full Depth squats

Work out:
A1. Hip Thrust x 10
A2. Banded crab walk or monster walk x 15 each way

B1. Bulgarian Split Squat x 10 each
B2. Goblet squat x 12

C1. RDL x 10
C2. Glute bridge x 12
C3. Long stride lunge x 12 total