FRIDAY 2ND OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm up:
20 sec each X 2 rounds
Jogging on spot
Star jumps
High knees
Then 20 X glute bridges
10 situps

30 Minute EMOM

  1. High knees X 40 sec
  2. Mountain climbers X 40 sec
  3. Reverse lunge & high knees Left X 12
  4. Reverse lunge & high knees Right X 12
  5. Squats X 20
  6. Pushups X 10
  7. Squat hold X 40 sec
  8. Side plank left X 40 sec
  9. Side plank right X 40 sec
  10. Burpees X 10

5 minute EMOM Finisher (45 sec each)

  1. Leg raises
  2. Starfish crunches
  3. Elbows to knees
  4. Cycle crunches
  5. Reverse toe taps

 

 9.30AM BRV360 HIIT WORKOUT

 5 Min EMOM x 5

  1. Goblet Squat x10
    Squat Pulse x 15
  1. RDL x 10
    S/L Glute bridge x 10
  1. DB or KB Swing x12
    Lunge Pulse x 10 E/S
  1. Alternating Lunge x 12
    Spilt Jumps x 12
  1. Knee to chest crunch x 12
    Leg Raises x 12

 

?️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

STRICT PRESS

6 x 90 SECONDS

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  • 8 DB/KB/BB Strict press
  • 5 Single Arm Y Raises

CONDITIONING

3 ROUNDS FOR TIME

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  • 20 Ground to overhead (DB/KB/BB)
  • 50 mountain climbers (25 e.s.)

* can’t come out of plank

  • 15 Burpees over object

Rest 2 min between rounds

TIME CAP: 16 Minutes

 

? 6.30pm BOOTY BUILDER

Warm up:
Glute Bridges
Bridge Walk outs
RDL

Work out:
A1: Hip Thrust x 10
A2: B-Stance RDL x 10 each

B1: RDL x 10
B2: Crab Walks x 20
B3: Abductions x 30

C1: Good Morning x 10
C2: Sumo DL x 15
C3: Glute Bridge x 20