FRIDAY 10TH JULY WORKOUTS ANNOUNCED

πŸ” 6AM BRV360 LOCKDOWN WORKOUT

Warm up
20 secs each.
High knees
Forward punches
Butt kicks
Arm circles
Starjumps
Quick feet

Equipment: Bench/chair
EMOM (15 min) 12 – 15 reps
1. Plank jump & leg lifts
2. Leg raises (2) & toe touches(2)
3. Squat/lunge/lunge
4. V sit & starfish Crunches
5. Flutter kicks & 4 punches

EMOM (15mins) 12 – 15 reps
1. Pushup & shoulder taps
2. Situps & Russian twists X 4
3. Burpee into squat
4. Static lunge
5. Single leg step up

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm up:
Squat Stretch
Air squats
Full ROM Push up

Structure: 45 on 15 off X2
Station 1: Legs
Squat jumps
Lungs pulse (L)
Lunge Pulse (R)
Spilt Jumps or Reverse Lunges
Squat Thruster (can use any heavy object to press overhead)

Station 2: Upper Body/ Cardio
Mountain climbers
Floor Tuck Jumps
Commando Planks
Floor Frog Jumps
Plank Hold

Station 3: Core
Bicycle crunch
21 crunch
V Up
Toe Touches
Hollow Hold

πŸ‹οΈβ€β™€β€ 5.30PM BRV360 CROSSFIT

WARM UP
3 Rounds
=======
β€’ 10 Good Mornings
β€’ 10 Front Lunges
β€’ 5 Hip Circles E.W.E.S.
β€’ 10 Alt. V Ups
STRENGTH/SKILL
OVERHEAD SQUATS
===============
12 MIN EMOM
β€’ Min 1: 6-8 BB/Broomstick Overhead Squats with pause
β€’ Min 2: 30 sec. Glute Bridge Walks
β€’ Min 3: 30 sec Cosak Squats
CONDITIONING 1
BR BENCHMARK TEST
β€œSPIDER MAN / SPIDER WOMAN”
========================
2 Min AMRAP
β€’ MAX REPS Wall Walks
* Maintain good form on all Wall walks at all times
RX: Nose to Wall
SCALED: 30 to 45 degree angle or Walk outs
(Last time tested was 31st March 2020)
CONDITIONING 2
9 Min To finish:
===========
β€’ 100 Mountain Climbers
β€’ 80 Squat Jumps
β€’ 60 Sit Ups (Traditional or Butterfly)
β€’ 40 HR Push Ups
β€’ 20 Ground To Overhead (Weighted object)
β€’ 10 Down Ups
EQUIPMENT
β€’ OHS: BB/Broomstick
β€’ GTOH: Any weighted object
β€’ Exercise mat

πŸ‘ 6.30pm BOOTY BUILDER

Warm up:
– 15 x BW Squats
– 15 x BW RDL
– 15 x Glute Bridge
x 2

WORK OUT:
A1. Single leg Hip Thrust x 12 each
A2. 1 and 1/4 Lunges x 12 each
A3. Monster Walks x 15 each way

B1. Lateral Lunge x 12 each
B2. Frog Pump x 20
B3. Goblet squat x 15

FINISHER:
Glute Bridge
Lying abductions
Crab walk