THURSDAY 4th JUNE WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP session

Reps
Round 1= 20
Round 2= 15

1. Reverse lunges wide to narrow
   2. Triple pulse jump lunge
   3. Run x3
   Repeat x2
2. Wide to narrow pushups
   2. Incline pushups
   3. Run x3
   Repeat x2
3. Step ups
   2. Side step ups
   3. Run x3
   Repeat x2
4. Sit ups
   2. V sit with
   3. Run
   Repeat x2
5. Glute Bridges
   2. Toe taps on bench
   3. Run
   Repeat x2
6. Bunny hops
   2. Side steps
   3. Run
   Repeat x2

 

⏱ 9.30AM OUTDOOR HIIT

Timing
50/10
20/10
50/10
20/10
50/10

1. Wide to narrow lunges
   2. Overhead press
   3. Triple pulse lunges jump
   4. Banded pull aparts
   5. Punches up
   6. Db front to side raises
   7. Tuck jump burpee
   8. Jumps
   9. Banded hammer curls
   10. Db punches forward

 

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP session

Reps
Round 1= 20
Round 2= 15

1. Reverse lunges wide to narrow
   2. Triple pulse jump lunge
   3. Run x3
   Repeat x2
2. Wide to narrow pushups
   2. Incline pushups
   3. Run x3
   Repeat x2
3. Step ups
   2. Side step ups
   3. Run x3
   Repeat x2
4. Sit ups
   2. V sit with
   3. Run
   Repeat x2
5. Glute Bridges
   2. Toe taps on bench
   3. Run
   Repeat x2
6. Bunny hops
   2. Side steps
   3. Run
   Repeat x2

 

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

200M Run/Row

Then

3 Rounds

• 10 Broomstick Shoulder Dislocates with Lunges
• 8 Cossak Squats (4 e.s.)
• 6 Alternating V Sits (3 e.s.)
• 4 Broomstick Power Snatch to 2 OHS

STRENGTH/SKILL

SNATCH COMPLEX

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

14 Minutes or 6 Sets

• 2 Hang Snatch Pull + 1 Hang Power Snatch + 1 Squat Snatch

In between sets:

• 5 Broomstick Snatch Balance

CONDITIONING

4 ROUNDS FOR TIME

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

• 200m Run/Row (40 High Knee Runs)
• 20 Lying Leg Raises With Plate/KB Hold
• 20 Thrusters 43kg/30kg

Time Cap: 12 Minutes

EQUIPMENT

• Plate/KB
• Barbell
• Broomstick
• Exercise Mat

 

💪 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