FRIDAY 16TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment. Bench & KB

Warm up.
Walkouts X 5
Glute bridges X 10
Squats X 15
Arm circles X 20

EMOM A. 20 mins.
Min 1 to 10
ODDS – Step ups X 16
EVENS – KB goblet squats X 16
Min 11 to 20
ODDS – Incline pushups X 16
EVENS – KB press X 16

EMOM B. 20 mins.
4 min EMOM – KB swings X 15
Rest 1 min.
4 min EMOM – Burpees X 10
Rest 1 min.
4 min EMOM – KB Thrusters X 15
Rest 1 min
4 min EMOM – Jump squats X 15
Rest 1 min

 

 9.30AM BRV360 HIIT WORKOUT

 Timing 45/15 x3

Exercises:

  1. Forward and backward lunges
  2. Hill climb x4 +x2 pushups
  3. Thrusters
  4. Star jumps
  5. Tripp’s pulse squats
  6. Incline side pushups
  7. Get ups
  8. Windmill sit ups
  9. Wall squats
  10. Glute step outs

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

DEADLIFTS

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7 X 90 Seconds

  • 5 BB/KB/DB Deadlifts with slow 3 sec decent
  • 4 Shin Box to Hip Thrust to e.s.

CONDITIONING

CHIPPER

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  • 12 HS Push Up/Piked HSPU from Chair or floor
  • 24 Sit Ups
  • 48 Down Ups Jumps
  • 24 Sit Ups
  • 12 HS Push Up/Piked HSPU from Chair or floor

Time Cap: 16 Minutes

 

🍑 6.30pm BOOTY BUILDER

WARM UP:
– BW Good morning
– Glute bridge
– Deadbug

A1. RDL X 12
A2. Banded bridge and 2 x abduction x 12

B1. Hip Thrust x 12
B2. Tempo goblet squat x 12

C1. Glute bridge x 8
C2. Bulgarian s/s x 10 each
C3. Reverse lunge x 10 each