TUESDAY 25TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed:
Box/chair

Warm up:
Tabata
Lunges
Air squats
Walkouts
Mountain climbers

3 x 30s on/30s off/30s rest
Curtsey lunges / reverse lunges
Donkey kicks/ straight leg raises
Jumping squats / jumping lunges
Plank leg raises/Box step overs

Rest 1min

Staggered push ups/ Tricep dips
1min plank / commando plank
Bicycle crunches / toe reaches
Leg raises/ flutter kicks

 

 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
30 sec each

Quick feet
Arm circles
Butt kicks
Torso rotations

50/10
45/15
40/20

  1. DB Alternating shoulder press
  2. DB Alternating Bent over Row
  3. DB Renegade row
  4. DB situps & 4 punches
  5. Single leg glute bridge
  6. Leg Raises (DB straight up)

REST

  1. DB Front Squat
  2. Courtesy lunges
  3. Kneel to squat
  4. Plank leg lifts
  5. Lateral lunge & DB touch toe
  6. Flutter kicks

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 10 Seated Floor Hip Rotations (5 e.s.)
  • 10 Push Up To Downward Dog

3 Rounds

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  • 5 Slow Air Squats
  • 5 Hollow Rocks
  • 5 Broad Jumps
  • 20 Jump Jacks

STRENGTH/SKILL

FRONT SQUAT

6 Sets of 90 Seconds

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  • 6-8 Front Squats (hold 3 sec at bottom)
  • 12 Frog Glute Bridges

Options:

  • Barbell
  • Dumbell or Kettlebell
  • Broomstick

CONDITIONING

6 INTERVAL ROUNDS OF:

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  • 40 Seconds Object Step Ups
  • 20 Sec Rest
  • 40 Seconds Toes to KB
  • 20 Sec Rest

Score: Total TTK reps

EQUIPMENT

  • FRONT SQUAT: BB/DB/KB
  • WOD: Elevated object, KB

 

? 6:30PM BRV360 S&C

Warm up:
– Supermans
– Scorpions
– Retractions

Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12

B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15

C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12