FRIDAY 28TH AUGUST WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm-up:
Arm circles
Leg swings
Walkouts
Glute bridges

Equipment: Bench or chair

  1. 16 minutes
  2. Reverse toe touches
  3. Bulgarian lunges
  4. Tricep dips
  5. Squat to lunge
  6. Log crossovers
  7. Lateral lunges
  8. Burpee into squat
  9. Plank 45 sec.

 

  1. 16 minutes
  2. Inchworm with shoulder taps
  3. Squat & butt kicks
  4. Squat thrusters
  5. Starfish crunches
  6. Single leg deadlift
  7. Plank ups
  8. Lateral walks
  9. Squat hold 45 sec.

 

 9.30AM BRV360 HIIT WORKOUT

Structure: 1 min on 20 secs off x4

1: Bent Over row

  1. Devils Press
  2. Gorilla Row
  3. Lateral Raises
  4. Cleans
  5. Dips
  6. Knee crunch
  7. Russian Twists

 

?️‍ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

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  • 10 Scapula Push Ups
  • 5 Push Up to Downward Dog
  • 5 Cosak Squats e.s.
  • 20 Jumping Jacks

STRENGTH/SKILL

GYMNASTICS

5 Rounds

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HSPU STRENGTH

  • 6-8 x Complex (Angry Cat, Forward, Down to Tripod, Up, Reset)

PISTOLS

  • 4 Chair Pistols e.s. / Pistols

Time Allocated: 15 Minutes

CONDITIONING

FOR TIME

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21-15-9-3

  • Hollow Planked Hand Step Ups (plate or elevated object)
  • Burpees over object

Time Cap: 14 Minutes

EQUIPMENT

  • Chair or elevated object
  • Plate or elevated object

 

? 6.30pm BOOTY BUILDER

Warm up:
BW Glute bridges
Lateral lunges
BW RDL

Workout:
A1) Glute bridge; double contraction x 10
A2) Good morning x 12

B1) RDL x 15
B2) Hip Thrust x 15
B3) Sumo DL x 15

C1) Deficit Lunge x 10 each
C2) Fire hydrants x 15 each
C3) seated abductions x 30