FRIDAY 25TH SEPTEMBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM
Equipment: bench/chair

Warm-up:
Butt kicks
Quick feet
Arm circles
Leg swings

EMOM 1. 12 mins.
Squat with side leg lift
Up & down plank
Situps
Plank jumps
Lying flutter kicks (45 secs)
Reverse lunge & high knee

EMOM 2. 12 mins. (Bench)
Step ups
Incline pushups
Bulgarian lunges
Glute bridge(feet on bench)

EMOM 3. 12 mins.
Min 1. Mountain climbers
Min 2. Rest
Min 3. Burpee to squat
Min 4. Rest
Min 5. Vertical jumps
Min 6. Rest
Min 7. Starjumps
Min 8. Rest
Min 9 & 10 half burpee/pushup/shoulder taps
Min 11. Rest
Min 12. Squat pulse

 

 9.30AM BRV360 HIIT WORKOUT

 Structure: x6 5 min AMRAP
1: Squat Thruster x12
In our jump squat x12
Surrenders x12

2: Devils Press x 6 E/S
Halos x20
Lateral Raise x12

3: RDL + High Pull x12
Frog Pumps x12
S/L Glute Bridge x12 E/S

4: Snatch x6 E/S
Clean to press x12
Bus Drives x 20

5: V up x12
toe touches x 12
sprinter crunch x 12

6: Russian twist x 20
heel tap sit up x 12
spider-man’s x 12 6 E/S

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

5 MINUTES

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  • 10 Walk outs
  • 8 Alt. Lunges
  • 6 Seated Hip Rotations e.s.
  • 30 Single skips

STRENGTH/SKILL

PISTOLS / HSPU’S

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12 MIN EMOM

  • MIN 1: 4 Pistol squats to chair e.s./4 Pistols e.s.
  • MIN 2: 6-8 Handstand Push Ups (See options)

CONDITIONING

5 x 2:30 MINUTES

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  • 10 Dips b/n chairs

In remaining time AMRAP of:

  • 8 Max BB/DB/KB Sumo Deadlift High Pulls in remaining time
  • 6 Alt. Single Arm Down Ups

* Pick Up AMRAP from where it was left in next round of 2:30 minutes.

EQUIPMENT

  • Jump Rope
  • Chairs
  • BB/DB/KB

 

🍑 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 abductions x 30