MONDAY 27TH JULY WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Warm-up: Tabata
Squats
Lunges
Shoulder taps
Glute bridges

8 X exercises 20/10 = 4 minutes X 8 rounds alternating A & B

  1. 1. Squats
  2. Tricep pushups on knees
  3. Plank jumps
  4. Lunges forward
  5. Double toe taps
  6. Butterfly situps
  7. Flutter kicks & punches X 4
  8. Hill climbs
  9. 1. Vertical jumps
  10. Hand Release Pushups
  11. Plank leg kicks
  12. Side lunges
  13. Butt kicks
  14. Heel taps
  15. Clam star jumps
  16. Shoulder taps

 

 9.30AM BRV360 HIIT WORKOUT

TIMING 20/10×6
Sandbag or kB
Exercises:

Upright row
Jump lunges
Overhead press
Vjumps
Thrusters
Burpees
Forward and backward lunges
Bent over row
Frog leaps
Kneeling donkey kicks

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 10 Sumo Good Mornings
  • 5 Cosak Squats each side
  • 5 Jump Lunges each side

Then

4 Rounds

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  • 20 sec Burpees
  • 10 sec Rest
  • 20 sec Sit Ups
  • 10 sec Rest
  • 20 sec Shoulder Taps
  • 10 sec Rest

STRENGTH/SKILL

CORE

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15 min.EMOM

  • Min 1: 30 Sec Superman hold (floor facing)
  • Min 2: 20 – 30 Sec Hollow Hold (accumulative)
  • Min 3: 30 Sec Standing Weighted Torso rotations

CONDITIONING

LET’S GET PLYO!

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6 X 2 MINUTES

  • 10 Plyo Push Ups
  • 9 Box Jumps/Elevated object jumps
  • 8 Reverse Plank to Table top Walk
  • Rest in remaining time

EQUIPMENT

  • Exercise mat
  • DB/KB/Med Ball
  • Plyo Box/Elevated object
  • Plates for Plyo Push Ups, or similar

 

? 6:30PM BRV360 S&C

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

Workout
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