WEDNESDAY 5TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Warm-up: 10 each
Walkouts
Glute bridges
Squats
Lunges

4 X 8 mins AMRAPS

  1. 10 reps each

Squat/lunge/lunge
Half burpee/shoulder taps
Situps & 2 punches
Superman’s

  1. 2, 4, 6, 8 etc.

Pushups
Leg raises
In & out squats
Lunge & high knee

  1. 10 reps each

Reverse crunches
Flutter kicks
Russian twists
Elbow to knee crunches

  1. 20 reps each

Starjumps
Butt kicks
Hill climbs
High knees

 

 9.30AM BRV360 CORE WORKOUT

Equipment needed:
Chair/light DB

Warm up
5 Walkouts with pu
20 Shoulder taps
5 Down ups
5 e.s. Lizrd stretch

Workout 2 rounds 45/15

Bent knees weighted crunches
Leg raises over an object
Heel touches
Seated knee tucks
V-ups into scissors
Plank to pike walk in
Hip dips
Criss cross mountain climbers
Hollow hold
Tabata
L-sit/knee tuck

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

3 ROUNDS

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  • 10 Good Mornings
  • 5 Walk outs to Cosak Squats
  • 5 Burpees (1 every 5 seconds)

STRENGTH/SKILL

CORE

12 MIN EMOM

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  • Min 1: 40 Sec V Tucks
  • Min 2: 40 Sec Back Extensions
  • Min 3: 40 Sec Weighted Sit Ups

CONDITIONING

EVERY 6 MIN FOR 18 MINUTES TRY TO FINISH:

3 Rounds

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  • 10 Burpee To KB/DB High Pull
  • 10 DB Push Press (5 e.s. if Single DB)
  • 20 Double Unders / 40 Singles

EQUIPMENT

  • KB/DB
  • Exercise mat
  • Jump rope

 

? 6:30PM BRV360 S&C

 Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps

Work out:
A1: BB/DB/KB Deadlift x 10
A2: DB Rear delt fly x 12
A3: High Plank drag through x 12

B1: DB Shoulder press x 10
B2: Alt. Clean and press x 12
B3: DB Front squat x 12

C1: DB or plate O/Head lunge x 10 each
C2: Front to lateral raises x 12
C3: KB/DB Swing x 12