TUESDAY 16TH JUNE WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCK DOWN WORKOUT

Equipment: Nil

Warm-up 20 seconds each X 2
Quick feet
Starjumps
Hill climbs
Shoulder taps

SUPERSETS
Start at 2 reps increasing by 2 up to 8 reps.

  1. Situps
    2. Flute bridges
  2. Shoulder taps
    4. Pushups
  3. Squats
    6. Lunges
  4. Toe touches
    8. Leg raises
  5. In & out squats
    10. Half burpees
  6. Russian twists
    12. Reverse toe touches
  7. Up & down plank
    14. Plank leg lifts
  8. Lateral squat walk
    16. Lunges to high knee

 

⏱ 9.30AM & 5:30PM OUTDOOR HIIT

Timing
50/10x 3

Alternating snatches
Overhead lunges
Double pulse Thrusters
Get ups
Russian twists
Single leg Kneel to squats
Burpees
Squat upright row
Plank jumps
KB swings

 

🏋️‍️ 5.30PM OUTDOOR CROSSFIT

WARM UP

3 Rounds

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  • 8 Cat/Cow
  • 8 Glute Bridges
  • 8 HR Push Ups
  • 200m Run

STRENGTH/SKILL

15 MIN EMOM

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  • MIN 1: 12 Double DB Alternating Rows
  • MIN 2: 6 Table Top To Reverse Plank
  • MIN 3: 10-15 Banded Good Mornings

CONDITIONING

FOR TIME

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21-15-9

  • DU’s x 2 / SU’s x 4
  • Shoulder to Overhead 42.5kg/30kg
  • Sit Ups
  • Sumo Deadlift High Pull

Time Cap: 15 Minutes

EQUIPMENT

  • Dumbells
  • Elastic Band
  • Barbell
  • Jump Rope
  • Exercise Mat

 

💪 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
2 rounds
5 walk outs w. push up
10 lizards

Workout
Alternating 4min tabata 20s on/10s off x 5

Hollow hold pulse/Reverse snow angel
Weighted single arm sit up/Russian twist
Weighted short flutter kicks/Reverse crunch
Knee tucks/Leg raise
Plank hold/Hip dips

Equipment needed
Light DB/KB/ weighted object