WEDNESDAY 10TH JUNE WORKOUTS ANNOUNCED

🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: 1 Dumbbell (or KB or other weighted object)

Warm up – 4min AMRAP
10 squat to reach
10 prone angels
10 glute bridges

AMRAP 1 – 9min
20 Pop Lunge
20 Squat duck
20 DB glute bridge
20 butterfly sit ups

AMRAP 2 – 9min
15 push ups
15 1 & 1/4 DB goblet squats
15 burpees (modification: squat jump with reach)
15 jack knives

AMRAP 3 – 9mins
10 broad jumps
10 elbow to knee crunch (each side)
10 pop squats
1 run

 

 9.30AM BRV360 HIIT WORKOUT

Equipment:
-kettlebell or dumbbell
– step or stack of weight plates
– Booty band (optional)

Timing:
Tabata
20:10x 8 each exercise

Work out:

Alternating lunges
1. Alternating lunges
2. Uneven squat right & left
3. Curl + press
4. Glute raises + ham extensions (band optional)
5. SDLHP + KB swings
6. Spider 🕷 plank (option to raise feet) + commandos
7. Split squat right & left

 

🏋️‍5.30PM BRV360 CROSSFIT

WARM UP

5 Minutes

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  • 5 Pikes To Extensions
  • 5 Glute Bridge Walks
  • 3 DB Clean and Jerks e.s.
  • 3 DB Power Snatches e.s.
  • Squat Hold 30 Seconds

CONDITIONING

INTERVALS 40 ON/20 OFF

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3 ROUNDS

  • Clean and Jerks 20kg/15kg
  • Lateral Hops
  • Power Snatches 20kg/15kg
  • DU’s
  • Front Squats 20kg/15kg
  • Lateral Burpees over Bar
  • Overhead Squats
  • Plank Hold (Elbows)
  • Rest 1 minute after every round

EQUIPMENT

  • Barbell or Dumbbell
  • Skipping Rope
  • Exercise Mat

 

💪 5:30PM & 6.30PM OUTDOOR S&C FULL BODY

Total body conditioning

Warm up

– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings

Work out:

A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30

B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30

EVERY MINUTE ON THE MINUTE X 5

C1: Push up x 12
C2: Bicycle crunch x 15 each