MONDAY 2ND NOVEMBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 OUTDOOR HIGH INTENSITY WORKOUT

Tabata. Open gym.

Warm up
Walking lunges and run back
Travelling butt kicks and run back
Travelling leg kicks and run back
Run to fence and back.

20/10 X 8 Superset

  1. Half burpee & shoulder taps/ situps & twist
  2. Squat & lunge/ butt kicks
  3. Pushups/ plank
  4. Leg raises/ cycle crunches
  5. Vertical Jumps/ cycle squat

REST

  1. Starjumps/ high knees
  2. Hill climbs/ plank jumps
  3. Standing oblique crunch/ squat hold
  4. Reverse toe touches/ lying toe touches
  5. Lunge pulse/ in & out squats

 

 9.30AM OUTDOOR HIIT WORKOUT

Tabata. Open gym.

Warm up
Walking lunges and run back
Travelling butt kicks and run back
Travelling leg kicks and run back
Run to fence and back.

20/10 X 8 Superset

  1. Half burpee & shoulder taps/ situps & twist
  2. Squat & lunge/ butt kicks
  3. Pushups/ plank
  4. Leg raises/ cycle crunches
  5. Vertical Jumps/ cycle squat

REST

  1. Starjumps/ high knees
  2. Hill climbs/ plank jumps
  3. Standing oblique crunch/ squat hold
  4. Reverse toe touches/ lying toe touches
  5. Lunge pulse/ in & out squats

 

🏋️‍ 5.30PM OUTDOOR CROSSFIT

STRENGTH/SKILL
PISTOL SQUATS
10 MINUTES EMOM
===============
  • Min 1: 3-5 reps e.s. Pistol Squats/Assisted Pistols
  • Min 2: 4-8 Weighted Jefferson Curls (Box or elevated platform)
CONDITIONING
“TGIM”
5 INTERVAL ROUNDS
================
  • 30 Sec BB Power Clean and jerk (light)
  • 15 Sec Rest
  • 30 Sec BB Power Snatches (light)
  • 15 sec Rest
  • 30 Sec BB Overhead Alternating Lunges
  • 15 Sec Rest
  • 30 Sec Sit Ups
  • 15 Sec Rest
Then
Rest 1 Minute
Then
  • 800m Run/3.5 Minutes Skipping

 

💪 6:30PM OUTDOOR S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40