🔐 6AM BRV360 LOCK DOWN WORKOUT
EMOM
WARM UP
Surprise
Equipment
Broom Stick
Or
Sand Bag
Or
Kettle Bell
2 WORKOUTS EMOM
KB WORKOUT
KB Swing – Glute Bridges
KB Swap Over – Shoulder Taps
KB Reverse Lunges – Reverse Lunges
KB Sumo Squat High Pull – Half Squats
ROWER Max Effort – Sprint
SANDBAG WORKOUT
SB Vertical Jump – Broom Stick Vertical Jump
SB Bent Over Row – Broom Stick Row
SB Thruster – Broom Stick Row Thruster
SB Sit Up Press – Broom Stick Sit Up Press
SB Run – Sprint
🏋️♂️ 5:30PM OUTDOOR CROSSFIT
WARM UP
- 10 Broomstick Shoulder Dislocates
- 10 Pikes to Extensions
Then:
3 Rounds
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- 200m Run
- 5 Air Squats
- 5 DB Muscle Clean e.s.
- 5 DB Push Jerk e.s.
STRENGTH/SKILL
13 MINUTES OR 6 SETS
==================
CLEAN COMPLEX:
- 2 Hang Clean Pull + 1 Hang Power Clean + 1 Clean
In between sets perform:
- 3 Squat Hold (5 sec) to Box Jump
* Athletes: Aim at explosive positional precision for the Cleans.
CONDITIONING: TABATA FEST!
FOR REPS
========
SET 1
5 ROUNDS 20 sec on/10 sec rest
- SA DB Power Clean and Jerk (R, next round L)
- DB Russian Twists
SET 2
4 ROUNDS 20 sec on/10 sec rest
- SA DB Power Clean and Jerk (R, next round L)
- DB Russian Twists
SET3
3 ROUNDS 20 sec on/10 sec rest
- SA DB Power Clean and Jerk (R, next round L)
- DB Russian Twists
After each Set:
2:30 MIN To complete
- 400m Run/Row (80 High Knee Runs)
Score: Amount of Single Arm DB Power Clean And Jerk.
EQUIPMENT
- Clean Complex: BB/DB/KB/Broomstick
- Tabata: DB
🍑 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
