TUESDAY 12TH MAY WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

Supersets
1 minute alternating exercises x 8 reps
45 second plank 15 second rest.
2 x rounds

Warm up.
20 x shoulder taps
20 x arm circles
10 x windmills
10 x twists
5 x pushups
5 x hip flexor lunges

  1. T Rotation right & left
    Toe Touches
  2. Flutter kicks
    In & out squats
  3. Starjumps
    Mountain climbers
  4. Situps
    Glute bridges
  5. Vertival jumps
    Hand Release Push Ups
  6. Cycle crunches
    Scissor kicks
  7. Outer leg lifts right & left
    Straight leg kickbacks
  8. Squats
    Lunges

 

⏱ 9.30AM BRV360 HIIT WORKOUT

TIMING
30/15 – 45 – 7.5min
10/5 – 2.5min
30/15 – 45 – 7.5min
10/5 – 2.5min
30/15 – 45 – 7.5min
10/5 – 2.5min

Equipment sandbag

  1. Sandbag taps
    2. Crunches
    3. Sandbag cleans
    4. High knee
    5. Sandbag squats
    6. V jumps
    7. Sandbag push press
    8. Jump lunges
    9. Sandbag pinches
    10. Star jumps

 

🏋️‍♀️ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

  • 30 DUs/SUs
  • 10 BW Good Mornings
  • 5 Air Squats
  • 5 Broomstick Power Clean + Clean

STRENGTH/SKILL

CLEAN COMPLEX (12 Minutes or 6 sets)

  • 2 Hang Clean High Pull + 1 H. Clean + 1 P. Clean

In between sets perform:

  • 5 Deep Squat Into T Spine Rotations e.s.

CONDITIONING: “TERRIFIC TUESDAYS”

For Time

30 Plate Hops (Buy in)

30 Lateral Push ups Over Plate

10 BB Cleans / DB Cleans (5 e.s.)

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20 Plate Hops

20 Lateral Push Ups Over Plate

20 BB Hang Cleans / DB Hang Cleans (10 e.s.)

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10 Plate Hops

10 Lateral Push Ups Over Plate

30 BB H. Power Clean / DB Hang Power Clean (15 e.s.)

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30 Plate Hops (Cash out)

Time Cap: 18 Minutes

EQUIPMENT

  • Warm up: jump rope, broomstick
  • Clean Complex: BB, DB, Broomstick
  • Conditioning: Weight Plate, BB, DB, Broomstick

💪 6.30PM BRV360 S&C LOWER 💪🏽

Warm up:
– BW squats
– Squat stretch
– BW RDL

Work out:
A1: Bulgarian S/S HEAVY x 8 e/s
A2: DB Lateral Lunge x 10 each side

B1: Squat 2 CT pause x 10
B2: Walking lunges x 20 E/S

C1: BB/DB RDL x 12 (2020 tempo)
C2: Pistol squat x 10 each
C3: Will sit x 40sec

👙 7.30PM CORE CRUSHER

Warm up
10 bird dog
20 shoulder taps
20 mountain climbers

Workout
3 rounds 50on/10off

Knee tucks up/down
Elevated mountain climbers
Crunch into russian twist
V-up into scissors
Plank to pike walk in
Reverse crunches with hip twist

Tabata finisher 🤩

Equipment needed
Chair
Kettlebell or heavy object