THURSDAY 21st WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Equipment= CHAIR + DB OR CAN

 Station 1
15 incline pushups
15 DB/can alternating shoulder punches x2 + double punch x2
20 incline shoulder taps
20 dips
15 burpees
X2

Station 2
15 slow tempo step ups
15 reverse lunges
20 single leg Glute Bridges
20 kneel to squats
15 burpees
X2

Station 3
15 frog leaps
15 pistol squat jumps
20 reverse lunges with a jump
20 side step pushups
15 burpees
X2

Station 4
15 Superman’s
15 crab walks each side
20 shoulder press
20 side raises
15 burpees
X2

X5 runs
Repeat

 

⏱ 9.30AM BRV360 OUTDOOR HIIT

Equipment: Kettlebell

WARM UP:
30 seconds each
1. High knees
2. Groin and hamstring stretch
3. Prone angels
4. Hand release push ups
5. Toe taps

WORKOUT:
50/10
20/10
X2 rounds

1. Pop Squats
   2. KB RDL
   3. KB Sumo squat to High pull (alternating)
   4. Staggered push up
   5. Reverse crunches
   6. KB Plank drag
   7. Bicycle abs
   8. Squat walks
   9. 1 inchworm + 2 prisoner squats
   10. 10 high knees + 2 star jumps

 

🏋️‍♀️ 5.30PM OUTDOOR CROSSFIT

• 5 Peaks and Valleys
• 5 Lunge Rotations e.s.
• 5 Cosak Squats e.s.
• 5 DB Hang Power Clean and Jerk e.s.
• 20 Jumping Jacks

• Descend + Half Ascend + Descend + Full Ascent

• Bodyweight with Broomstick
• Single DB
• KB
• Barbell

• HSPU (Strcit/Kipping/Scaled)
• Power Cleans (BB/DB)
• DU’s x 3 /SU’s x 4

• DB/BB/KB
• Skipping rope

 

💪 6.30PM BRV360 S&C UPPER

Warm up
– Scap retract push ups
– Band pull aparts
– Scorpions

Work out:
A1: DB Unilateral row x 12 each
A2: Zottman Curls x 12
A3: Hammer Curls x 12

B1: DB Bent over row 1 and ¼ x 10
B2: Full ROM Push up (Protract + Retract) x 12
B3: Single arm O/Head tricep extension x 12 each

C1: DB Arnie Press x 15
C2: DB Front raise x 15
C3: DB Bicep curl x 15