THURSDAY 11th JUNE WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Workout 1- 20 reps
Punches up
X1 run
Punches forward
X1 run
Front to side raise
X1
Plank one minute
X2 runs
Repeat x2

Workout 2- 15 reps
Curtesy lunges
X1 run
Reverse lunges
X1 run
30 pulse lunges on each leg
X1 run
Side plank 30 seconds each side
Repeat x 2

Workout 3- 20 reps
Bunny jump overs or hops
X1 run
Hill climbs
X1 run
Squat jumps
X1 run
V sits for 1 min
Repeat x2

Workout 4- 15 reps
Sumo squats
X1 run
1 mins pulse squats
X1 run
Squat leg kick backs
X1 run
Russian twists for 1 min
Repeat x2

 

⏱ 9.30AM OUTDOOR HIIT

45/15 x3
20/10×1

1. Burpees
   2. Upright rows
   3. Hill climbs pushups
   4. Overhead press
   5. Pulse squats
   6. Bicep curls
   7. Vsits
   8. Curtesy lunges
   9. X4 Hugh knees x4 hill climbs
   10. Jump lunges

 

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP

Workout 1- 20 reps
Punches up
X1 run
Punches forward
X1 run
Front to side raise
X1
Plank one minute
X2 runs
Repeat x2

Workout 2- 15 reps
Curtesy lunges
X1 run
Reverse lunges
X1 run
30 pulse lunges on each leg
X1 run
Side plank 30 seconds each side
Repeat x 2

Workout 3- 20 reps
Bunny jump overs or hops
X1 run
Hill climbs
X1 run
Squat jumps
X1 run
V sits for 1 min
Repeat x2

Workout 4- 15 reps
Sumo squats
X1 run
1 mins pulse squats
X1 run
Squat leg kick backs
X1 run
Russian twists for 1 min
Repeat x2

 

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

3 Rounds

=======

• 10 Sumo Good Mornings
• 10 Cosak Squats
• 10 Banded Pull Aparts
• 20 Sec Plank
• 20 Jumping Jacks

STRENGTH/SKILL

CORE

16 MIN EMOM

==========

• Min 1: 40 Sec V Tucks
• Min 2: 40 Sec Back Extensions
• Min 3: 40 Sec Weighted Sit Ups
• Min 4: 40 sec Wall Sits

CONDITIONING

“CHIP AWAY”

==========

• 40 Single DB Front Racked Box Step Ups 24″/20″
• 20 HSPU
• 40 DB Renegade Rows (20 e.s.)
• 20 Deadlifts 80kg/60kg
• 400m Run/Row
• 20 Deadlifts
• 40 DB Renegade Rows
• 20 HSPU
• 40 DB Front Racked Box Step Ups 24″/20″

Time Cap: 20 Minutes

EQUIPMENT

• Dumbell
• Box or Elevated object
• Run Option: 80 High Knee Runs
• 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