June 2020

⏱ 7AM OUTDOOR HIT

Warm up
Sprint track & lunges X 20
Sprint track & shoulder taps X 20
Sprint track & squats X 20
Sprint track & Hill climbs X 20

🏋️‍️ 8AM OUTDOOR CROSSFIT

WARM UP

4 MINUTES

=========

• 10 Broomstick Pass Overs
• 10 Good Mornings
• 5 Burpees
• 3 Light DB Thrusters e.s.
• 3 Light DB Snatches e.s.
• 20 Double Unders

Then:

Warm Up Snatch Drills with Barbell:

3 Rounds

=======

• 5 Snatch High Pulls
• 4 BTN Snatch Push Press
• 3 Snatch Balance
• 2 Power Snatches
• 1 Squat Snatch

STRENGTH/SKILL

SNATCH COMPLEX

12 MIN or 6 Sets

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

• 2 Snatch High Pull + 1 Hang Snatch + 1 Power Snatch

In between sets:

• 10 Scapula Push ups

CONDITIONING

FOR TIME: “SO LONG, COVID!”

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

Buy In: 40 Wall Balls

• 300 Double Unders
• 20 Single DB Thrusters e.s.
• 10 Single DB Devil’s Press e.s.
• 20 Single DB Snatches e.s.
• 300 Double Unders

Cash Out: 40 Russian Twists e.s.

Time Cap: 25 Minutes

EQUIPMENT

• BB/DB
• Jump Rope
• Exercise mat

💪 9AM OUTDOOR S&C

 Warm up
– Walking ham stretch
– Scorpions
– Open books

Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30

B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10
(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)

Finisher: 50 BW squats and 25 butterfly sit ups

🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT

PYRAMID WORKOUT

Start at 2 Reps

-increase by 2 Every time mini circuit is. complete -8min ROund

8 Min
KBx2 Dead Lift
ROWER  OR ASSUALT
Push Ups

8 min
Wall Ball
Sprints 20m
Butter Fly Sit Ups

8 min
Dead Ball Slam
Burpee
Dead Ball OH Alternating Lunges

8 min
DB CLean AND Press
Hill Climb Increase By 4
DB Punches

🏋️‍️ 5:30PM OUTDOOR CROSSFIT

WARM UP

3 ROUNDS

========

• 5 Russian Baby Makers e.s.
• 5 Lunges e.s.
• 10 Scapula Push Ups
• 5 Med ball Power Cleans
• 20 Jumping Jacks

STRENGTH/SKILL

CORE

=====

12 MIN. FOR QUALITY

• 8 Beast Pose to Kick Through e.s.
• 8 DB/KB Turkish Sit Up (4 e.s.)
• 8 DB/KB Front Racked Surrender Lunges (4 e.s.)
• Rest 45 Seconds

CONDITIONING

2 MIN AMRAP

==========

• Wall Walks / Walk Outs

Rest 1 Minute

5 x E3MOM

=========

• 200M Run
• Max Power Cleans 50kg/35kg in remaining time

EQUIPMENT

• DB/KB
• Exercise Mat
• Barbell

Top of Form

🍑 6.30pm BOOTY BUILDER

WARM UP:

Bw glute bridge
RDL
walking toe taps

A1: Hip Thrust x 10
A2: Bulgarian Split Squat full ROM 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- bench and DB’s

Chipper
10 burpees
15 thrusters
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 alternating punches
Run x50m
45 pulse lunges
50 dips
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning

⏱ 9.30AM OUTDOOR HIIT

40/20
20/10
50/10
20/10

1. Pushups
   2. Jump over burpees
   3. Flutter kicks
   4. Wall ball v jumps
   5. Wall ball overhead squats
   6. Plate chest press standing
   7. Sprints
   8. Car drives
   9. Burpee- no chest too floor
   10. Wall ball single leg curls

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP

Equipment- bench and DB’s

Chipper
10 burpees
15 thrusters
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 alternating punches
Run x50m
45 pulse lunges
50 dips
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 MINUTES

========

• 10 Seated Internal Hip Rotations
• 20 Sec Plank Hold
• 10 Air Squats
• 10 Sumo Good Mornings

STRENGTH/SKILL

12 MINUTES

=========

PAUSE BACK SQUATS

• 5 x 5 (3 Seconds Hold at bottom)

In between sets

• 4 Glute Bridge Walks

CONDITIONING

INTERVAL TRAINING

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

5 ROUNDS

• 30 Seconds Deadlifts 80kg/60kg
• 15 Seconds Rest
• 30 Seconds Box Jump 24″/20″
• 15 Seconds Rest
• 30 Seconds Up Downs
• Rest 1 Minute

Score: Total Amount of Reps for Best Round

EQUIPMENT

• Barbell
• Box or elevated object

💪 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

🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: Band & Dumbbell (home: towel and heavy object)

Warm up;
4mins

10 BW squats
15 Shoulder taps
20 glute bridges

Workout:

AMRAP 1 – 10mins
5 broad jump and duck walk
10 ice skaters (each side)
15 push ups
20 banded prone pull down

1 min drink break

AMRAP 2 – 10 mins
5 sprinters hop (each side)
10 squat jump to reach
15 DB squat pulses
20 DB glute bridge + heel lift combo

1 min drink break

AMRAP 3 – 8 mins
10 Jack knives
20 slow bicycles
30 flutter kicks
40 Russian twists

⏱ 9.30AM BRV360 HIIT WORKOUT

🔥🔥🔥

Heavy
Light combo

Equipment 1 heavy weight for below exercises + a booty band

Workout

1 Sumo squats
2 SDLHP
3 Step back lunges
4 SL glute raises
5 KB swings

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

5 Minutes

=======

• 5 Peaks and Valleys
• 5 Laying down hip internal rotations e.s.
• 5 (1) Scapula Push Up to (2) Shoulder Taps
• 20 Jumping Jacks

CONDITIONING

“WEDNESDAY PARTY”

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

5 Rounds

• 20 BB Rows 20kg/30kg
• 25 Push-ups
• 30 Russian KB Swings 24kg/16kg
• 35 Mountain Climbers (35 E.S.)
• 40 Air Squats

2 min rest between each of 5 rounds

Time Cap: 30 Minutes

EQUIPMENT

• Barbell
• Kettlebell
• Exercise Mat

💪 5:30PM & 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 20 seconds each X 2
Quick feet
Starjumps
Hill climbs
Shoulder taps

SUPERSETS
Start at 2 reps increasing by 2 up to 8 reps.

1. Situps
   2. Flute bridges
2. Shoulder taps
   4. Pushups
3. Squats
   6. Lunges
4. Toe touches
   8. Leg raises
5. In & out squats
   10. Half burpees
6. Russian twists
   12. Reverse toe touches
7. Up & down plank
   14. Plank leg lifts
8. Lateral squat walk
   16. Lunges to high knee

⏱ 9.30AM & 5:30PM OUTDOOR HIIT

Timing
50/10x 3

Alternating snatches
Overhead lunges
Double pulse Thrusters
Get ups
Russian twists
Single leg Kneel to squats
Burpees
Squat upright row
Plank jumps
KB swings

🏋️‍️ 5.30PM OUTDOOR CROSSFIT

WARM UP

3 Rounds

=======

• 8 Cat/Cow
• 8 Glute Bridges
• 8 HR Push Ups
• 200m Run

STRENGTH/SKILL

15 MIN EMOM

===========

• MIN 1: 12 Double DB Alternating Rows
• MIN 2: 6 Table Top To Reverse Plank
• MIN 3: 10-15 Banded Good Mornings

CONDITIONING

FOR TIME

========

21-15-9

• DU’s x 2 / SU’s x 4
• Shoulder to Overhead 42.5kg/30kg
• Sit Ups
• Sumo Deadlift High Pull

Time Cap: 15 Minutes

EQUIPMENT

• Dumbells
• Elastic Band
• Barbell
• Jump Rope
• Exercise Mat

💪 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
2 rounds
5 walk outs w. push up
10 lizards

Workout
Alternating 4min tabata 20s on/10s off x 5

Hollow hold pulse/Reverse snow angel
Weighted single arm sit up/Russian twist
Weighted short flutter kicks/Reverse crunch
Knee tucks/Leg raise
Plank hold/Hip dips

Equipment needed
Light DB/KB/ weighted object

🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: Deadballs

Warm up: 30 seconds each
Butt kicks
Quick feet
Jumping twists
Starjumps

TABATA 20/10 × 8

Deadball slams
Sprints
Deadball over shoulder
Travelling lunges
REST
Deadball kneeling slams
Burpees
Deadball Squats
Bodyweight Manmakers

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment DB and KB

Warmup:
10 x 3 rounds
Situps
Glute bridges
Shoulder taps
Walkouts

45/15 × 3
UPPER
1. DB Lateral Raises
2. DB Hammer Curl to Shoulder Press
3. Pushups
4. KB Upright Row
5. KB One Arm Row

LOWER
1. DB RDL
2. DB Sumo Squats
3. Squat to Oblique Crunch
4. KB Alternating Lunges
5. KB Swings

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

• Bodyweight Good Mornings
• 10 Forward Walking Lunges (5 e.s.)
• 10 Scapula Push Ups
• Hollow Tuck Hold 10 Seconds

STRENGTH/SKILL

L SIT PROGRESSIONS

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

1. Single Knee Tucks + Tucked Knees Hold 10 Sec
2. Tucked to SL Extension + 5 Sec SL Ext. Hold e.s.
3. Tucked to RX Leg Extension + RX L Sit Hold 10 sec.

15 MIN EMOM

===========

• MIN 1: 6 L Sit Progression Option + Hold
• MIN 2: 8 Reverse Snow Angels (Slow and controlled)
• MIN 3: 6 Wall supported Back Leg Leans e.s. (Controlled)

CONDITIONING

6 MIN AMRAP

==========

• 15 DB Snatches 22.5kg/15kg
• 20 Sit Ups

Rest 2 Minutes

4 MIN AMRAP (Single DB)

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

• 2 DB Push Up, Up Down / 2 DB Push Press 22.5kg/15kg

EQUIPMENT

• Boxes/Elevated objects
• Dumbell
• Exercise Mat

💪 5.30PM & 6:30PM 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 Skull crusher x 15
B3: 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 OUTDOOR HIT

Equipment: Dumbells/ Sandbag

Warm up:
Quick feet on curb 1 minute
Run track
20 x Starjumps
20 x butt kicks
Repeat

R1 40/20
R2 45/15
R3 50/10
R4 20/10 × 2

All rounds at one station before changing stations.

Station Dumbells
1. DB Alternating Snatch
2. DB Bicep Curl to Upright Row
3. DB Alternating Shoulder Press

Station Sandbag
1. Sandbag Clean and Press
2. Sandbag Front Squats
3. Sandbag Bent Row

Station Parallette Bars
1. Incline Pushups
2. Half Burpees
3. Pullups

🏋️‍ 8AM OUTDOOR CROSSFIT

WARM UP

3 Rounds

• 5 Scorpion Rotations e.s.
• 5 Air Squats
• 5 Walk out into Push Up
• 20 Jumping Jacks

STRENGTH/SKILL

12 MINUTES

=========

SINGLE ARM FLOOR PRESS

• 6 X 5 E.S.

In between sets

• 10 Banded Pull Aparts (undergrip)

CONDITIONING

For Time

=======

10-20-30-20-10

• Wall Balls 9kg/6kg

20-10-5-10-20

• Burpees

200M Run after every round

Time Cap: 20 Minutes

EQUIPMENT

• Dumbell/Kettlebell
• Wall Ball
• Elastic Band

💪 9AM OUTDOOR S&C

 Warm up:
– Floor to skies
– Ham to hip stretch
– Walk outs

WORK OUT:
A1: Single Arm Z press x 10 each
A2: Push up with shoulder tap x 10

B1: DB Squat thruster x 12
B2: DB Walking Lunge x 12 each
B3: 1 and 1/4 Squats (constant tension) x 12

C1: DB RDL x 12
C2: DB Snatch x 12
C3: Renegade rows x 12

🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT

EMOM 

WARM UP 

 PLYOMETRIC 15min and jog!

High Knee

Quick Feet

Start jumps

Butt Kicks

Strides

3 SUPER SET

DB Walk Lunges Max

Body Weight Push-up

DB Renegade Rows

SPRINT 1 MIN

Rower Max

Wall Ball Front Squats

Wall Ball Sit UPS

SPRINT 1 MIN

KB RDL

Burpee

KB Upright Row

SPRINT 1 MIN

🏋️‍ 5:30PM OUTDOOR CROSSFIT

WARM UP

• 10 Hip Rotations into Shinbox switch

Then

3 Rounds

=======

• 10 Broomstick Dislocates
• 8 Wall Pulsing T Spine Openers
• 6 Hollow Rocks
• 4 Surrender Reverse Lunges e.s.

STRENGTH/SKILL

12 MINUTES

=========

COSSAK SQUATS (increasing weight)

• 6 x 4 E.S.

In between sets:

• 8 Glute Elevations

Options:

• Bodyweight
• Single DB
• Single KB
• Med ball
• Plate

CONDITIONING

4 ROUNDS

========

3 MIN TO COMPLETE:

• 20 Sec Wall Facing Handstand Hold or Plank
• 20 Single DB Thrusters (10 e.s.) 22.5kg/15kg
• 20 Sec L Seated OH Plate Hold (Tray Hands)
• 20 Russian Twists (10 e.s.)
• Rest remaining time

EQUIPMENT

• Cossaks: DB/KB/ Plate
• Thrusters: DB/KB
• L sit hold: Plate
• Twists: DB/KB/Plate
• Exercise Mat

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute bridge
– BW RDL
– Walking hamstring touches

Work out:
a1. Squat w/ 2 count pause x 8
a2. Hip thrust x 12

b1. Glute Bridge x 10
b2. Full ROM Bulgarian S/S x 10 each

c1. BB RDL x 10
c2. Sumo DL x 12
c3. Abductions x 20

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Workout 1- 20 reps
Punches up
X1 run
Punches forward
X1 run
Front to side raise
X1
Plank one minute
X2 runs
Repeat x2

Workout 2- 15 reps
Curtesy lunges
X1 run
Reverse lunges
X1 run
30 pulse lunges on each leg
X1 run
Side plank 30 seconds each side
Repeat x 2

Workout 3- 20 reps
Bunny jump overs or hops
X1 run
Hill climbs
X1 run
Squat jumps
X1 run
V sits for 1 min
Repeat x2

Workout 4- 15 reps
Sumo squats
X1 run
1 mins pulse squats
X1 run
Squat leg kick backs
X1 run
Russian twists for 1 min
Repeat x2

⏱ 9.30AM OUTDOOR HIIT

45/15 x3
20/10×1

1. Burpees
   2. Upright rows
   3. Hill climbs pushups
   4. Overhead press
   5. Pulse squats
   6. Bicep curls
   7. Vsits
   8. Curtesy lunges
   9. X4 Hugh knees x4 hill climbs
   10. Jump lunges

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP

Workout 1- 20 reps
Punches up
X1 run
Punches forward
X1 run
Front to side raise
X1
Plank one minute
X2 runs
Repeat x2

Workout 2- 15 reps
Curtesy lunges
X1 run
Reverse lunges
X1 run
30 pulse lunges on each leg
X1 run
Side plank 30 seconds each side
Repeat x 2

Workout 3- 20 reps
Bunny jump overs or hops
X1 run
Hill climbs
X1 run
Squat jumps
X1 run
V sits for 1 min
Repeat x2

Workout 4- 15 reps
Sumo squats
X1 run
1 mins pulse squats
X1 run
Squat leg kick backs
X1 run
Russian twists for 1 min
Repeat x2

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

3 Rounds

=======

• 10 Sumo Good Mornings
• 10 Cosak Squats
• 10 Banded Pull Aparts
• 20 Sec Plank
• 20 Jumping Jacks

STRENGTH/SKILL

CORE

16 MIN EMOM

==========

• Min 1: 40 Sec V Tucks
• Min 2: 40 Sec Back Extensions
• Min 3: 40 Sec Weighted Sit Ups
• Min 4: 40 sec Wall Sits

CONDITIONING

“CHIP AWAY”

==========

• 40 Single DB Front Racked Box Step Ups 24″/20″
• 20 HSPU
• 40 DB Renegade Rows (20 e.s.)
• 20 Deadlifts 80kg/60kg
• 400m Run/Row
• 20 Deadlifts
• 40 DB Renegade Rows
• 20 HSPU
• 40 DB Front Racked Box Step Ups 24″/20″

Time Cap: 20 Minutes

EQUIPMENT

• Dumbell
• Box or Elevated object
• Run Option: 80 High Knee Runs
• 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

🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: 1 Dumbbell (or KB or other weighted object)

Warm up – 4min AMRAP
10 squat to reach
10 prone angels
10 glute bridges

AMRAP 1 – 9min
20 Pop Lunge
20 Squat duck
20 DB glute bridge
20 butterfly sit ups

AMRAP 2 – 9min
15 push ups
15 1 & 1/4 DB goblet squats
15 burpees (modification: squat jump with reach)
15 jack knives

AMRAP 3 – 9mins
10 broad jumps
10 elbow to knee crunch (each side)
10 pop squats
1 run

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment:
-kettlebell or dumbbell
– step or stack of weight plates
– Booty band (optional)

Timing:
Tabata
20:10x 8 each exercise

Work out:

Alternating lunges
1. Alternating lunges
2. Uneven squat right & left
3. Curl + press
4. Glute raises + ham extensions (band optional)
5. SDLHP + KB swings
6. Spider 🕷 plank (option to raise feet) + commandos
7. Split squat right & left

🏋️‍5.30PM BRV360 CROSSFIT

WARM UP

5 Minutes

=======

• 5 Pikes To Extensions
• 5 Glute Bridge Walks
• 3 DB Clean and Jerks e.s.
• 3 DB Power Snatches e.s.
• Squat Hold 30 Seconds

CONDITIONING

INTERVALS 40 ON/20 OFF

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

3 ROUNDS

• Clean and Jerks 20kg/15kg
• Lateral Hops
• Power Snatches 20kg/15kg
• DU’s
• Front Squats 20kg/15kg
• Lateral Burpees over Bar
• Overhead Squats
• Plank Hold (Elbows)
• Rest 1 minute after every round

EQUIPMENT

• Barbell or Dumbbell
• Skipping Rope
• Exercise Mat

💪 5:30PM & 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