MONDAY 14TH SEPTEMBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment: KB

Warm up:
Glute bridges
Situps
Rotations
Windmills

20/10 superset with KB

  1. KB upright row/ starjumps
  2. KB reverse lunges/ Hill climbs
  3. KB Press/ shoulder taps
  4. KB one arm row/ high knees
  5. KB swings/ butt kicks

REST

  1. KB deadlift/ walkouts
  2. KB squats/ plank
  3. KB situps/ cycle crunches
  4. KB single arm high pull/ elbow to knee crunches
  5. KB single leg deadlift/ squat hold

 

 9.30AM BRV360 HIIT WORKOUT

TIMING
40/20
50/10
30/30- toe reaches

Exercises

  1. Triple pulse squats
  2. Banded seated row
  3. Sumo squat jumps
  4. Forward and backward lunges
  5. Chest to floor push hips
  6. Hammer curl + shoulder press
  7. Step ups alternating
  8. Thrusters
  9. Standing pulse donkey kicks
  10. Overhead tricep extension

 

?️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

3 Rounds

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  • 10 Lunged rotations
  • 10 Broomstick pass throughs
  • 5 Alt. V ups
  • 20 Jumping jacks

STRENGTH/SKILL

OVERHEAD SQUAT

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7 X 90 Seconds

  • 4 to 6 DB or BB Overhead squats/OH DB or BB Split stance Squats

* Aim for Quality at bottom position

CONDITIONING

6 x 90 sec to Finish:

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  • 10 Toes to Kettlebell
  • 5 Walk outs

 

? 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15