🔐 6AM BRV360 LOCK DOWN WORKOUT
Equipment: NIL
Warm Up
30 starjumps
30 punches
30 high knees
30 butt kicks
30 hillclimbs
Repeat for x 20 reps
SUPERSETS
30 x sec each exercise supersetting x 3 rounds
30 seconds rest after each block.
A. Lunge & Lateral Leg Lift
Pushups & 4 x shoulder taps
Squat & elbow to knee
Situp & 4 x twists
B. Courtsey lunges
Renegade Rows
Lateral Squat walk
Reverse Toe Touches
C. Butt kicks
Starfish Crunches
High knees
Leg Raises
D. Walkout to ski jump
Plank
Starjumps hands in front
T Rotations
E. Double inward heel touch
Glute bridges
Half burpee with alternating leg kicks
Running on spot
⏱ 9.30AM & 5:30PM OUTDOOR HIIT
Timing
30/30- plank in test time
50/10
45/15
- Pulse lunges- plate
2. Single leg squat to kneels
3. Suicide runs
4. Plate car drives
5. Plate chest press
6. Spring star jumps
7. Plate Russian twists
8. Rower
9. Pushups
10. Plate overhead tri ext
Warm up
Run
Windmills
Run
Pushups
Run
Squats
Run
Floor walks
🏋️♀️ 5.30PM OUTDOOR CROSSFIT
WARM UP
5 Minutes
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- 20 DU’s 40 SU’s
- 10 Arm Circles e.s. e.w.
- 10 Scapula Push Ups
- 10 Band Pull Aparts
STRENGTH/SKILL
12 Min. or 5 Rounds
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BENT ARM PUSH (B)/ STRAIGHT ARM PULL (B)
- 5 Box Dips (Negative Descent, hold 3 sec, then Push)/Chair Dips
- 10 Parallette Scap Pulls/Towel Scap Pulls (perform slow)
CONDITIONING
FOR TIME
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Buy In: 100 DU’s/150 SU’s
Then
21-15-9
- KB US Swings 32kg/24kg
- Walk Outs (Pike to Straight Arm Plank)
Then
Cash Out: 100 DU’s/150 SU’s
Time Cap: 12 Minutes
EQUIPMENT
- Box/Chair
- Parallettes
- Towel
- KB/DB/Plate
- Jump Rope
💪 6.30PM BRV360 S&C LOWER 💪🏽
Warm up
– Full depth squat
– BW RDL
– Bridge walk outs
Work out:
A1: Heels Elevated 1 and ¼ Squat x 10
A2: Alternating DB Reverse lunges x 20
B1: Bulgarian Split squat x 15 each
B2: DB B-Stance RDL x 15 each
C1: Goblet squat x 12
C2: Pistol Squat x 12 each
C3: Deadbug x 12 each
👙 7.30PM CORE CRUSHER
Warm up
10 bird dog
20 mountain climbers
10 lizard stretches
Workout
3rounds x 50s on/10s off (back to back)
Leg raise w. knee tuck (keep feet off the floor)
Low plank to reach (object arm length in front)
Short flutter kicks with DB/weight object overhead
Plank pull through (DB/weighted object)
V-up with russian twist
Reverse plank march
Tabata finisher
8 x 20s on/10s off
Alt. Hollow hold and Superwoman/Superman 🤩
Equipment needed
DB/light KB/weighted object easy to grip
