🔐 6AM BRV360 LOCK DOWN WORKOUT
Supersets
1 minute alternating exercises x 8 reps
45 second plank 15 second rest.
2 x rounds
Warm up.
20 x shoulder taps
20 x arm circles
10 x windmills
10 x twists
5 x pushups
5 x hip flexor lunges
- T Rotation right & left
Toe Touches - Flutter kicks
In & out squats - Starjumps
Mountain climbers - Situps
Glute bridges - Vertival jumps
Hand Release Push Ups - Cycle crunches
Scissor kicks - Outer leg lifts right & left
Straight leg kickbacks - Squats
Lunges
⏱ 9.30AM BRV360 HIIT WORKOUT
TIMING
30/15 – 45 – 7.5min
10/5 – 2.5min
30/15 – 45 – 7.5min
10/5 – 2.5min
30/15 – 45 – 7.5min
10/5 – 2.5min
Equipment sandbag
- Sandbag taps
2. Crunches
3. Sandbag cleans
4. High knee
5. Sandbag squats
6. V jumps
7. Sandbag push press
8. Jump lunges
9. Sandbag pinches
10. Star jumps
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
- 30 DUs/SUs
- 10 BW Good Mornings
- 5 Air Squats
- 5 Broomstick Power Clean + Clean
STRENGTH/SKILL
CLEAN COMPLEX (12 Minutes or 6 sets)
- 2 Hang Clean High Pull + 1 H. Clean + 1 P. Clean
In between sets perform:
- 5 Deep Squat Into T Spine Rotations e.s.
CONDITIONING: “TERRIFIC TUESDAYS”
For Time
30 Plate Hops (Buy in)
30 Lateral Push ups Over Plate
10 BB Cleans / DB Cleans (5 e.s.)
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20 Plate Hops
20 Lateral Push Ups Over Plate
20 BB Hang Cleans / DB Hang Cleans (10 e.s.)
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10 Plate Hops
10 Lateral Push Ups Over Plate
30 BB H. Power Clean / DB Hang Power Clean (15 e.s.)
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30 Plate Hops (Cash out)
Time Cap: 18 Minutes
EQUIPMENT
- Warm up: jump rope, broomstick
- Clean Complex: BB, DB, Broomstick
- Conditioning: Weight Plate, BB, DB, Broomstick
💪 6.30PM BRV360 S&C LOWER 💪🏽
Warm up:
– BW squats
– Squat stretch
– BW RDL
Work out:
A1: Bulgarian S/S HEAVY x 8 e/s
A2: DB Lateral Lunge x 10 each side
B1: Squat 2 CT pause x 10
B2: Walking lunges x 20 E/S
C1: BB/DB RDL x 12 (2020 tempo)
C2: Pistol squat x 10 each
C3: Will sit x 40sec
👙 7.30PM CORE CRUSHER
Warm up
10 bird dog
20 shoulder taps
20 mountain climbers
Workout
3 rounds 50on/10off
Knee tucks up/down
Elevated mountain climbers
Crunch into russian twist
V-up into scissors
Plank to pike walk in
Reverse crunches with hip twist
Tabata finisher 🤩
Equipment needed
Chair
Kettlebell or heavy object