FRIDAY 23RD OCTOBER WORKOUTS ANNOUNCED

? 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Grand Final Holiday Special

EMOM 1. (12 mins)
Min 1. 20 X situps
Min 2. 15 X hand Release Pushups
Min 3. Plank 45 secs

EMOM 2. (12 mins)
Min 1. 8 X reverse lunge & high knees
Min 2. 15 X scissor kick to squat
Min 3. Squat hold 45 secs

EMOM 3. (12 mins)
Min 1. 20 X vertical jumps
Min 2. 10 X burpees
Min 3. Rest

 

 9.30AM BRV360 HIIT WORKOUT

 Timing

40/20×3

Exercises:

  1. Upright row
  2. Pulse lunge + jump lunge
  3. Banded lying side raises
  4. Burpees
  5. Heel taps
  6. Bulgarian split pulses
  7. Squat + squat jumps
  8. Push press
  9. Hammer curls
  10. 1/2 burpee + push-up

 

?️‍5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS: TOES TO OBJECT

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PROGRESSIONS:

– 4 Bent knees Toes To object (held above eye line)

– 4 Straight legs toes to Object Tap (held above eye line)

– 4 Straight legs to Object tap (held from floor, bigger range of motion)

Repeat

10 MIN EMOM

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– MIN 1: 10 TTO (DB.KB, choose your best achievable option)

– MIN 2: 10 Plank Chop to Knee Tucks (smooth movement)

CONDITIONING

“HUMAN CRUSHERS”

5 INTERVALS FOR REPS:

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2:30 MINUTES OF

– Max reps DBs Human Crushers (2 DB Renegade Rows, 1 Push Up, 1 Double DB Cluster, 2 Alternating DBs OH Front Lunges

Rest 1 Min. between intervals

Options:

– Double DB (Recommended)

– Single DB

– Double KB

– Single KB

Top of Form

 

? 6.30pm BOOTY BUILDER

WARM UP:
– RDL
– Walking toe taps
– Squat

WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total

B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each

C1: RDL x 12
C2: Glute bridge x 12
C3: Banded seated abduction x 20