WEDNESDAY 22ND JULY WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Warm-up:

30 sec each

Situps
Squats
Reverse lunge a
Shoulder taps

Equipment. NIL

3 X 10 minute Amraps

6 reps each.

  1. Burpees
    Single leg glute bridge
    Static lunges
    Superman’s
    V Sits
  1. In & out touch floor squats
    Leg raises
    Pushup & Shoulder taps
    Situps & 4 punches
    Starjumps
  1. Squat/lunge/lunge
    Plank leg lifts
    Russian twists
    Manmaker
    Toe touches

 

 9.30AM BRV360 CORE WORKOUT

Warm up

Walkouts
20 shoulder taps
20 mountain climbers
Lizard stretch

3 rounds 45/15

Reverse plank to table top
Cocoons
V-sit w. Heel taps (hands under bum)
Prone brace
Spiderman plank
Reverse toe reaches

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

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  • 5 Squat Rotations
  • 10 Alt. Forward Lunges
  • 20 Mountain Climbers
  • 10 Hollow Rocks

CONDITIONING: STEP IT UP!

FOR REPS

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4 MIN AMRAP

  • DB Burpee Box Step Over (Single or Double DB)

* Chose a challenging elevated object.

CONDITIONING:FLIP AND REVERSE IT

FOR TIME

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  • 30 Reverse Burpees

* Time Cap 4 Minutes

CONDITIONING: BURN

FOR TIME

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21-15-9-3

  • Weighted Sit Ups (Plate, DB, KB, Medball)
  • Goblet Squats

* Time Cap: 4 Minutes

CONDITIONING: VIRTUAL TWELVE

12 MINUTE AMRAP

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  • 12 DB Burpee Box Step Overs
  • 12 Reverse Burpees
  • 12 Weighted Sit Ups
  • 12 Goblet Squats

EQUIPMENT

  • Box or elevated object
  • Dumbell or Kettebell
  • Exercise mat

 

💪 6:30PM BRV360 S&C

Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps

Work out:
A1: BB/DB/KB Deadlift x 10
A2: DB Rear delt fly x 12
A3: High Plank drag through x 12

B1: DB Shoulder press x 10
B2: Alt. Clean and press x 12
B3: DB Front squat x 12

C1: DB or plate O/Head lunge x 10 each
C2: Front to lateral raises x 12
C3: KB/DB Swing x 12