MONDAY 18TH MAY WORKOUTS ANNOUNCED

🔐 6AM OUTDOOR HIGH INTENSITY

Tabata

Equipment: Nil

Warm Up:

Run block
Forward Arm Swings x 20
Torso Rotations x 20

20/10 × 8 = 4 minutes
1 minute Rest
7 x Exercises = 35 minutes

  1. Feet Tuck In & Pushup
    2. Side Squat Shuffle
    3. Half Burpee to Squat
    4. Squat & High Knee
    5. Scissor Jumps with Lunge
    6. Starjumps Open & Tuck
    7. Static Side Lunges

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment

Bench/ Chair & DB or Sandbag/Deadball

Warm Up
30 x sec each
Twists
Butt Kicks
Arm Circles
Windmills

Exercise 1 = 45/15
Exercise 2 = 20/10 × 2
40 sec rest

  1. DB Renegade Row & Mountain Climbs
    2. Pushups & Shoulder Taps
    3. Front Squats & Starjumps
    4. Shoulder Press & Butt Kicks
    5. Butterfly Situps & Starfish Crunches
    6. RDL & Bench Dips
    7. DB Burpees & Plank
    8. DB Manmaker & High Knees
    9. Courtsey Lunges & Glute Bridges
    10. Squat with Forward Press & Reverse Toe Touches
    11. Vertical Jumps & Squat Hold
    12. Sandbag Clean & DB Punches

 

🏋️‍♀️ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

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  • 10 Torso Rotations
  • 10 Shoulder Taps
  • 10 Jumping Jacks
  • 5 Cosak Squats e.s.

STRENGTH/SKILL

14 MINUTES or 5 ROUNDS

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STRAIGHT ARM PUSH/BENT ARM PULL STRENGTH

  • 10 Planche slide leans w/3 sec hold (10 sec hold last rep)
  • 5 Towel Rows/Table Rows/Strict Pull Ups (if you have a bar) with negative descent

CONDITIONING

4 X 2:30 MIN TO COMPLETE:

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ROUND 1

  • 10 Spider Push Ups
  • 8 Turkish Down Ups
  • MAX V sits

ROUND 2

  • 10 V Sits
  • 8 Spider push ups
  • MAX Turkish Down Ups

ROUND 3

  • 10 Turkish Down Ups
  • 8 V sits
  • MAX Spider Push Ups

ROUND 4

  • MAX REPS of 1 movement

* Score is Max reps per Round. Rest 1 minute in between Rounds. Focus on choosing your least favourite movement for the last round.

EQUIPMENT

  • Exercise Mat
  • Towel/Table/Pull Ups Station

 

💪 5.30PM OUTDOOR S&C UPPER 💪🏽

Warm up

– Scap retractions
– Push up
– Dislocations

Work out

A1: Single arm floor press x 10 each
A2: Deficit Push up x 15

B1: Single arm shoulder press x 12 each
B2: DB Push press x 15

C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10