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

2. RDL x 10
   S/L Glute bridge x 10

3. DB or KB Swing x12
   Lunge Pulse x 10 E/S

4. Alternating Lunge x 12
   Spilt Jumps x 12

5. 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