🔐 6AM BRV360 LOCK DOWN WORKOUT
AFAP circuit session
Sprints increase by 5 after each round
5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 plank to elbows
10 overhead press
10 arm circles- fwd and back
10 jump lunges with a v jump
10 single leg Glute Bridges
10 Bulgarian split squats
How many rounds can they get through?
⏱ 9.30AM OUTDOOR HIIT
HIIT
40/20
50/10
60/0
1 push-up hold
2 Bicycle crunches
3 jump over burpees
4 plank to elbows
5 overhead press
6 arm circles- fwd and back
7 jump lunges with a v jump
8 upright row
9 reverse curls
10 swings/slams/wall balls
⏱ 5:30PM OUTDOOR HIGH INTENSITY
AFAP circuit session
Sprints increase by 5 after each round
5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 plank to elbows
10 overhead press
10 arm circles- fwd and back
10 jump lunges with a v jump
10 single leg Glute Bridges
10 Bulgarian split squats
How many rounds can they get through?
🏋️ 5.30PM OUTDOOR CROSSFIT
WARM UP
5 Minutes
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- 10 Shoulder Dislocates with Broomstick
- 5 Lunge Rotations e.s.
- 5 Shoulder Tap e.s.
- 10 Squat Jumps
STRENGTH/SKILL
12 MIN. or 5 ROUNDS
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- 10 DB Floor Chest Press (Single or Double DB)
- 5 DB Renegade Rows e.s.
CONDITIONING
FOR REPS!
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2:00 MIN AMRAP
- 12 Power Cleans
- 30 Sec Plank
Rest 30 seconds
2:00 MIN AMRAP
- 200m Run/Row (40 High Knee Runs)
- 20 Air Squats
Rest 30 Seconds
2:00 MIN AMRAP
- 3 Wall Walks
- 30 Sec Hollow Hold
Rest 30 Seconds
8 MIN AMRAP
- 12 Power Cleans (BB/DB)
- 200m Run/Row (40 High Knee Runs)
- 3 Wall Walks
EQUIPMENT
- Broomstick
- DB/KB
- Exercise Mat
💪 6.30PM BRV360 S&C UPPER
Warm up
– Scap retract push ups
– Band pull aparts
– Scorpions
Work out
A1: DB Unilateral row x 12 each
A2: Zottman Curls x 12
A3: Hammer Curls x 12
B1: DB Bent over row 1 and ¼ x 10
B2: Full ROM Push up (Protract + Retract) x 12
B3: Single arm O/Head tricep extension x 12 each
C1: DB Arnie Press x 15
C2: DB Front raise x 15
C3: DB Bicep curl x 15
