TUESDAY 20TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm-up
30 sec each
High knees
Butt kicks
Starjumps
Twists

Start at 2 reps and increase by 2 up to 8 reps. Superset the exercises then a 30 second hold then 30 second rest before moving to next superset.

1. situps & glute bridges
   Plank hold 30 sec/ rest 30 sec

2. Shoulder taps & pushups
   Squat hold 30 sec/ rest 30 sec

3. Squats & lunges
   V sit hold 30 sec/ rest 30 sec

4. Toe touches & leg raises
   Left side plank 30 sec/ rest 30 sec

5. In & out squats & half burpees
   Right side plank 30 sec/ rest 30 sec

6. Russian twists & reverse toe touch
   Push up hold alt. leg lifts/ rest 30 sec

7. Up & down plank & plank leg lifts
   Bird dog hold left 30 sec/ rest 30 sec

8. Lateral squat walk & lunges to high knee
   Bird dog hold right 30 sec/ rest 30 sec

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment. DB/KB or Sandbag

Warm up.
20/10
Shoulder taps
Hill climbs
Situps
Glute bridges

50/10
45/15
40/20

Upper

1. DB hammer curls to press
2. DB one arm row
3. Push up & pull sandbag or move DB across
4. Kneeling shoulder press

Lower

1. Burpee into squat
2. Rotational lunge
3. DB goblet squat
4. Squat lateral walks

Core

1. Starfish Crunches
2. Situps & 4 punches
3. Leg raises
4. Supermans

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BULGARIAN SPLIT SQUATS

====================

8 X 90 Seconds

• 8 Bulgarian Split Squats e.s. (Weighted)

CONDITIONING

FOR TIME:

========

21-15-9-3

• Dips (between chairs or elevated objects)
• Sumo Deadlifts

* Stop EMOM and perform 7 Squat Jumps

Time Cap: 12 Minutes

 

💪 6:30PM BRV360 S&C

 Warm up:
Push ups
Open books
Supermans

A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12

B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15

C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each