May 2020

🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: weight plate (or heavy book at home)

Warm up
5mins
BW squats x 12
Glute bridges x 12
Prone lat pull down x12
Bird dog x 12

AMRAP 1 – 9mins
High knees x 40 total
Squat jump reach x 20
Plank jacks x 20
Push ups x 20
Plate butterfly sit ups x 20

AMRAP 2 – 9mins
Speed sprawls x 20
Plate thruster x 15
Lunge to hop x 10 ES
Double leg extensions x 15
Mountain climbers x 20 total

AMRAP 3 – 9mins
Plate glute bridge x 30
Burpees (no push up) x 15
Flutter kicks x 30 total
Plate toe reaches x 15
Plate Russian twists x 30 total

⏱ 9.30AM BRV360 HIIT WORKOUT 

TIMING
30:30:30:rest x 4

EQUIPMENT
HEAVY OBJECT

BLOCK A
HEAVY SUMO GOBLET SQUAT
OH LUNGE RIGHT
OH LUNGE LEFT

BLOCK B
SL HIP THURST RIGHT
SL HIP THRUST LEFT
HAMMY EXTENSION

BLOCK C
DECLINE PUSH UPS
HOLLOW ROCKS
DEAD BUGS

🏋️‍♀️ 5.30PM BRV360 CROSSFIT 

WARM UP

5 Minutes

=======

• 5 Sumo Good Mornings
• 5 DB B/O Rows
• 5 Air Squats
• 10 Sec. Straight Arm Plank

CONDITIONING

30 MIN EMOM

===========

• MIN 1: DB/KB Russian Twists
• MIN 2: DU’s/SU’s
• MIN 3: Wall Walks/Walk Outs
• MIN 4: DB Renegade Rows
• MIN 5: Goblet Squats
• MIN 6: Rest

EQUIPMENT

• Dumbell/Kettlebell
• Skipping Rope
• Exercise Mat

💪 6.30PM OUTDOOR S&C FULL BODY

Total body conditioning

Warm up

– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings

Work out

A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30

B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30

EVERY MINUTE ON THE MINUTE X 5

C1: Push up x 12
C2: Bicycle crunch x 15 each

🔐 6AM BRV360 LOCK DOWN WORKOUT

Equipment: Nil

Warm Up
5, 10, 15, 10, 5
Butt kicks
Forward kicks
Windmills
Static jogging

SUPERSETS
12 reps x 3 sets

1. Plank pike toe touches/ Reach over side lunges
   2. Plank heel touch/Tricep pulses on knees
   3. Elbow to knee crunches/Glute bridges
   Rest 30 sec.
   4. Burpee & Forward jump/ Scissor kick & 4 x punches
   5. Walkout & Pushup/ High knees
   6. Walking lunges/Supermans
   Rest 30 sec.
   7. Squat pulses/ Toe Touches
   8. Courtsey Lung to squat/ Leg raises
   9. Side leg raises/ Situp & twist

⏱ 9.30AM OUTDOOR HIIT

EQUIPMENT NEEDED
KB or Dumbbell-a weight of some sort

Timing 45/15 x3

1. Push press- strict
   2. Hill climbs/pushups
   3. Forward and backward lunges
   4. Squat with a squat jump
   5. Single arm snatch alternating
   6. Burpees
   7. Single arm DB press
   8. V sits
   9. Squat pulses
   10. 1/2 burpees

Warm up
30 sec
Star jumps
Squats
High knees
Push upS
Plank hold while everyone runs

🏋️‍♀️ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 MINUTES

========

• 10M Bear Walks
• 10M Walking Lunges Dislocates
• 5 Banded Rows/5 Banded Deadlifts
• 200m Row

STRENGTH/SKILL

16 MINUTES EMOM

==============

• Min 1: 12-15 Seated Banded Rows
• Min 2: 6-8 BB or KB Sumo Deadlift
• Min 3: Parallette Pull Ups
• Min 4: Weighted Good Mornings (DB)

CONDITIONING

14 MIN PARTNER AMRAP

==================

• 20 DB/BB Thrusters (Shared)
• 600m Row (Shared)
• 10 Synchro Burpees

EQUIPMENT

• Broomstick
• Elastic band
• DB/KB/BB
• Parallette
• Rower

💪 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
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

Workout

3 x 50s on/10s off

Knee tuck + leg raises over an object
Toe reach
Spiderman plank into high plank
Left oblique crunch
Right oblique crunch
V-up with bicycle crunch

Tabata finisher 😘

Equipment needed
DB or an object as high as a DB

🔐 6AM OUTDOOR HIGH INTENSITY

Tabata

Equipment: Nil

Warm Up:

Run block
Forward Arm Swings x 20
Torso Rotations x 20

20/10 × 8 = 4 minutes
1 minute Rest
7 x Exercises = 35 minutes

1. Feet Tuck In & Pushup
   2. Side Squat Shuffle
   3. Half Burpee to Squat
   4. Squat & High Knee
   5. Scissor Jumps with Lunge
   6. Starjumps Open & Tuck
   7. Static Side Lunges

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment

Bench/ Chair & DB or Sandbag/Deadball

Warm Up
30 x sec each
Twists
Butt Kicks
Arm Circles
Windmills

Exercise 1 = 45/15
Exercise 2 = 20/10 × 2
40 sec rest

1. DB Renegade Row & Mountain Climbs
   2. Pushups & Shoulder Taps
   3. Front Squats & Starjumps
   4. Shoulder Press & Butt Kicks
   5. Butterfly Situps & Starfish Crunches
   6. RDL & Bench Dips
   7. DB Burpees & Plank
   8. DB Manmaker & High Knees
   9. Courtsey Lunges & Glute Bridges
   10. Squat with Forward Press & Reverse Toe Touches
   11. Vertical Jumps & Squat Hold
   12. Sandbag Clean & DB Punches

🏋️‍♀️ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

=======

• 10 Torso Rotations
• 10 Shoulder Taps
• 10 Jumping Jacks
• 5 Cosak Squats e.s.

STRENGTH/SKILL

14 MINUTES or 5 ROUNDS

===================

STRAIGHT ARM PUSH/BENT ARM PULL STRENGTH

• 10 Planche slide leans w/3 sec hold (10 sec hold last rep)
• 5 Towel Rows/Table Rows/Strict Pull Ups (if you have a bar) with negative descent

CONDITIONING

4 X 2:30 MIN TO COMPLETE:

=====================

ROUND 1

• 10 Spider Push Ups
• 8 Turkish Down Ups
• MAX V sits

ROUND 2

• 10 V Sits
• 8 Spider push ups
• MAX Turkish Down Ups

ROUND 3

• 10 Turkish Down Ups
• 8 V sits
• MAX Spider Push Ups

ROUND 4

• MAX REPS of 1 movement

* Score is Max reps per Round. Rest 1 minute in between Rounds. Focus on choosing your least favourite movement for the last round.

EQUIPMENT

• Exercise Mat
• Towel/Table/Pull Ups Station

💪 5.30PM OUTDOOR S&C UPPER 💪🏽

Warm up

– Scap retractions
– Push up
– Dislocations

Work out

A1: Single arm floor press x 10 each
A2: Deficit Push up x 15

B1: Single arm shoulder press x 12 each
B2: DB Push press x 15

C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: Bench/Chair & DB Deadball or Sandbag

Warm Up

Front Kick Rotations x 20
Butt Kicks x 20
Elbow to Knee Standing Marching x 20
Repeat x 10

40/20
45/15
20/10 × 2

1. Bicep Curl to Squat to Shoulder Press
   2. V Sit & Punchs
   3. Squat & Floor Touch
   4. Russian Twist
   5. Step Ups
   6. Alternate Leg Lift Plank
   7. Incline Pushups
   8. Elbow to Knee Crunches
   9. Reverse Lunge & Rotate
   10. Leg Raises with weight in Press Position

🏋️‍♀️ 8AM BRV360 CROSSFIT

WARM UP

5 Minutes

=======

• 10 Broomstick Shoulder Pass Throughs with Alternating Lunges
• 10 Broomstick Press BTN
• 5 Broomstick Muscle Snatch
• 10 Air Squats
• 10 Star Jumps

STRENGTH/SKILL

14 MINUTES or 7 SETS

=================

OVERHEAD PRESS COMPLEX

• 2 Strict Press + 3 Push Press

In between Sets:

• 8 Single DB Bent Over Rows (4 e.s.)

Options:

• Bodyweight with Broomstick
• Single or Double DB
• Kettlebell
• Barbell

CONDITIONING: “STAIRWAY TO SWEAT PARADISE”

16 MINUTES

==========

2-4-6-8-10…..

• Alternating Front Lunges
• Deadlifts
• Hollow Rocks
• Sumo Deadlift High Pull
• Russian Twists
• Front Squats
• Lateral Burpees Over Bar/DB/KB
• Hang Power Snatches

Options:

• DB/KB/BB

EQUIPMENT

• DB/KB/BB
• Broomstick

💪 9AM BRV360 S&C

Warm up
– Inch worm push up
– Squat stretch
– Lunch with twist

Work out
A1: Heels Elevated Squat x 10
A2: Squat Thruster x 12

A3: Sprinter crunch x 12 each
B1: Push press x 10
B2: Push up x 15
B3: Strict Burpee x 12

C1: RDL x 10
C2: Alternating clusters x 12
C3: Reverse crunches x 12

🔐 6AM BRV360 LOCK DOWN WORKOUT

WARM UP

Outdoor Run Interval Run

20/10 Increasing speed as we progress

WORKOUTS

Workout 1

Glute Bridges

Downward Dog Push-up

Crunches – 45 Sec

Burpee

Workout 2

Sumo Squat Vertical Jump

Plank to Elbow

Arm Sprints – 45 Sec

Squat Jump In and Out

Workout 3

Lunge Back knee Up

Hand Release Pushups

Canadian Star Jumps -45 Sec

Horizontal SL Step Up

🏋️‍♂️ 9.30AM BRV360 CF WORKOUT

WARM UP

• 5 Kneeling T Spine Rotations e.s.
• Seated OH Orbits (KB/DB/Plate)
• Air Squats
• 20 Bunny Hops

STRENGTH/SKILL

12 MINUTES

===========

OVERHEAD SQUATS

5 x 3 of:

• Decent + Halfway Ascent + Full Decent + Full Ascent

Options:

• Bodyweight with Broomstick
• Single DB Overhead
• KB Overhead
• Barbell overhead

CONDITIONING

For Time:

• 200 SU’s
• 30 Toes to KB/Toes to Barbell
• 200 SU’s
• 40 Walk Outs
• 200 SU’s
• 50 Lateral KB Swings (25 e.s.)

Time Cap: 15 Minutes

EQUIPMENT

• Orbits: DB / KB / Plate
• OH Squats: BB / DB / KB / Broomstick
• Skipping rope

🍑 6.30pm BOOTY BUILDER

WARM UP:
Bw glute bridge
RDL
walking toe taps

A1: Hip Thrust x 10
A2: Bulgarian Split Squat x 10 each

B1: Deficit Lunge x 10 each
B2: Glute bridge double contraction x 10
B3: Crab walk x 12 each

C1: B Stance RDL x 10 each
C2: Banded kick back x 12 each
C3: Seated abductions x 30

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Equipment needed

Cans or light DB’s & CHAIR

High rep challenge- 50 YUKKKK😱😱😱

1. Side raises
   2. Hill climbs- each side
   3. Shoulder press
   4. Squats
   5. Punches- each side
   6. Pulse lunges
   7. Hammer curls
   8. Russian Twists- each side
   9. Calf raises
   10. 5 runs

Repeat dropping reps to 25
If finish second round start third round but 10 reps

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment

Deadball or sandbag or other weights

Warm up
30 seconds x 2 rounds

Side lunges
Sumo squats
Arm circles
W raises
Dead bugs

Workout
50/10
45/15
40/20

1. DBall/SB toe taps
   2. DBall/SB squat and chest press
   3. DBall/SB Burpee lateral jump
   4. DBall/SB Glute bridge pulses
   5. Mountain climbers
   6. Slow bicycle abs
   7. Explosive curtsy lunges
   8. Staggered push ups
   9. 2 A steps + 1 star jump
   10. Feet elevated crunches

🏋️‍♀️ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

=======

• 5 Walk Outs to Squat
• 10 Scapula Push Ups
• 5 Alternating Lunges e.s.
• 10 Jumping Jacks

STRENGTH/SKILL

CORE

16 MIN EMOM

==========

• Min 1: 40 Sec Bicycle knee tucks in Hollow Hold
• Min 2: 40 Sec Back Extensions
• Min 3: 40 Sec Weighted Sit Ups
• Min 4: 40 sec Wall Sits

CONDITIONING

5 Rounds For Time:

==============

• 20 Mountain Climbers
• 10 Pistol Squats/Pistol Squats to Chair (5 e.s.)
• 10 STOH (Strict Press, Push Press or Push Jerk)
• 20 Russian KB Swings

Time Cap: 13 Minutes

EQUIPMENT

• Exercise Mat
• Chair or elevated object
• STOH: BB/DB/KB
• Swings: KB

💪 6.30PM BRV360 S&C UPPER

Warm up
– bw rear delt fly
– standing scap retractions
– scorpions

Workout
A1: BB/DB bent over row x 10
A2: DB Hammer curl x 20

B1: DB Unilateral Row x 12 each
B2: DB Rear Delt fly x 15

C1: Standing S/A Shoulder press x 10 each
C2: Narrow push ups x 12
C3: Bicep curl with a unilateral hold x 12 each

FINISHER
20 crunches
20 B/Fly sit ups
20 leg raises

🔐 6AM BRV360 LOCK DOWN WORKOUT 

Equipment

2 cans

Warm up
4mins

10 BW squats
15 Shoulder taps
20 glute bridges

Workout

AMRAP 1 – 10mins
5 inchworms
10 squat jumps reach
15 push ups
20 glute bridge + heel lift combo

1 min drink break

AMRAP 2 – 10 mins
10 broad jump + duck walk
15 burpees
20 prone angels (cans)
25 squat pulses

1 min drink break

AMRAP 3 – 8 mins
10 Jack knives (cans)
20 forearm plank forward reach
30 plank saws
40 Russian twists (cans)

⏱ 9.30AM BRV360 HIIT WORKOUT 

Cardio killer 🔥🔥🔥🔥

Timing:
A90:B90
A60:B60
A30:B30
Rest 45

Equipment: Dumbell & dead ball

Round 1: Thrusters + skipping (🔥🔥🔥double unders)

Round 2: Lateral shuffle + tuck jumps

Round 3 : 180 squat jumps + bear 🐻 crawl

Round 4: Broad jumps + sprint or dead ball slams

🏋️‍♀️ 5.30PM BRV360 CROSSFIT 

WARM UP

4 Rounds

• 5 Peaks and Valleys
• 5 Torso Rotations each side
• 10 Scapula Push Ups
• 10 DB High Pulls (5 e.s.)
• 20 Jumping Jacks

CONDITIONING WEDNESDAYS

15 Min AMRAP

• 10 Squat Jumps
• 10 Alternating DB Snatches
• 20 Sit Ups
• 1 Min OH DB Hold R/L

Rest 2 Minutes

15 Min AMRAP

• 10 Squat Jumps
• 10 Single DB Devil’s Press
• 20 Sit Ups
• 1 Min OH DB Hold R/L

EQUIPMENT

• Dumbell
• Exercise Mat

💪 6.30PM BRV360 S&C FULL BODY 

Warm up

– Scoprions
– Open books
– Lunge and reach

Work out

A1: Deadlift (DB/BB) x 10
A2: O/Head lunge x 12 each

B1: DB Arnie press x 12
B2: DB Snatch x 12
B3: HR Push up x 12

C1: DB Thruster x 8 each arm
C2: DB Bent over row x 12 each arm
C3: DB Sit up x 12

🔐 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

1. T Rotation right & left
   Toe Touches
2. Flutter kicks
   In & out squats
3. Starjumps
   Mountain climbers
4. Situps
   Glute bridges
5. Vertival jumps
   Hand Release Push Ups
6. Cycle crunches
   Scissor kicks
7. Outer leg lifts right & left
   Straight leg kickbacks
8. 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

1. 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.)

——————————————————

20 Plate Hops

20 Lateral Push Ups Over Plate

20 BB Hang Cleans / DB Hang Cleans (10 e.s.)

——————————————————-

10 Plate Hops

10 Lateral Push Ups Over Plate

30 BB H. Power Clean / DB Hang Power Clean (15 e.s.)

——————————————————-

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

Warm up:
30 seconds x 2 rounds

1. Sumo squats
2. Side lunge
3. Glute bridges
4. Supermans

Workout:
20/10 x 6

1. High knee
2. Star squat jumps
3. Curtsy lunge pulse
4. Diamond push ups
5. Swimmers
6. Side lunge to high knee
7. Fast feet burpee
8. Forearm plank jacks
9. Full sit ups
10. Heel taps