🔐 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:
- Upright row
- Pulse lunge + jump lunge
- Banded lying side raises
- Burpees
- Heel taps
- Bulgarian split pulses
- Squat + squat jumps
- Push press
- Hammer curls
- 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