TUESDAY 19TH MAY WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

Equipment: Nil

Warm Up
5, 10, 15, 10, 5
Butt kicks
Forward kicks
Windmills
Static jogging

SUPERSETS
12 reps x 3 sets

1. Plank pike toe touches/ Reach over side lunges
   2. Plank heel touch/Tricep pulses on knees
   3. Elbow to knee crunches/Glute bridges
   Rest 30 sec.
   4. Burpee & Forward jump/ Scissor kick & 4 x punches
   5. Walkout & Pushup/ High knees
   6. Walking lunges/Supermans
   Rest 30 sec.
   7. Squat pulses/ Toe Touches
   8. Courtsey Lung to squat/ Leg raises
   9. Side leg raises/ Situp & twist

 

⏱ 9.30AM OUTDOOR HIIT

EQUIPMENT NEEDED
KB or Dumbbell-a weight of some sort

Timing 45/15 x3

1. Push press- strict
   2. Hill climbs/pushups
   3. Forward and backward lunges
   4. Squat with a squat jump
   5. Single arm snatch alternating
   6. Burpees
   7. Single arm DB press
   8. V sits
   9. Squat pulses
   10. 1/2 burpees

Warm up
30 sec
Star jumps
Squats
High knees
Push upS
Plank hold while everyone runs

 

🏋️‍♀️ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 MINUTES

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• 10M Bear Walks
• 10M Walking Lunges Dislocates
• 5 Banded Rows/5 Banded Deadlifts
• 200m Row

STRENGTH/SKILL

16 MINUTES EMOM

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• Min 1: 12-15 Seated Banded Rows
• Min 2: 6-8 BB or KB Sumo Deadlift
• Min 3: Parallette Pull Ups
• Min 4: Weighted Good Mornings (DB)

CONDITIONING

14 MIN PARTNER AMRAP

==================

• 20 DB/BB Thrusters (Shared)
• 600m Row (Shared)
• 10 Synchro Burpees

EQUIPMENT

• Broomstick
• Elastic band
• DB/KB/BB
• Parallette
• Rower

 

💪 6.30PM BRV360 S&C LOWER 💪🏽

Warm up

– Full depth squat

– BW RDL

– Bridge walk outs

Work out:

A1: Heels Elevated 1 and ¼ Squat x 10
A2: Alternating DB Reverse lunges x 20

B1: Bulgarian Split squat x 15 each
B2: DB B-Stance RDL x 15 each

C1: Goblet squat x 12
C2: Pistol Squat x 12 each
C3: Deadbug x 12 each

 

👙 7.30PM CORE CRUSHER

Warm up
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

Workout

3 x 50s on/10s off

Knee tuck + leg raises over an object
Toe reach
Spiderman plank into high plank
Left oblique crunch
Right oblique crunch
V-up with bicycle crunch

Tabata finisher 😘

Equipment needed
DB or an object as high as a DB