🔐 6AM BRV360 LOCK DOWN WORKOUT
Equipment NIL
Warm up
20 × seconds each x2
Butt kicks
High knees
Starjumps
SUPERSETS
2 x 15 reps
-
- A. Squat lateral walk
B. Squat cross butt kick
A. Bent knee crunch claps
B. Starfish crunches - A. Half burpee & heel click
B. Courtsey lunges
A. Seated punch rotation
B. Situps - A. Heel touch & butt kicks
B. In & out squat jumps to punch jacks
A. Reverse plank alt. leg raise & knee in
B. Seated cycles - A. Static lunges
B. Plank leg lifts
A. Bear to straight kickback
B. Single leg glute bridge - A. Reverse lunge to high knee
B. Squat pulse
A. Hand release push ups
B. Up & down plank
- A. Squat lateral walk
⏱ 9.30AM & 5:30PM OUTDOOR HIIT
Timing- 50/10 x3
- Plate front raises
2. Plate thrusters
3. Burpee to squat
4. 1&1/2 squats
5. Pushups with shoulder taps
6. Toe reaches
7. Forward and backward lunges
8. Chest press
9. Plate jump overs to jump lunges
10. Sprints
🏋️ 5.30PM OUTDOOR CROSSFIT
WARM UP
5 Minutes
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10 Bunny Hops
10 Butt Kicks
10 High Knee Runs
5 Air OH Squats
5 Leg Circle Knees e.s. e.w.
STRENGTH/SKILL
13 MINUTES
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OVERHEAD SQUATS
5 x 3 of:
- Descend/Pause + Halfway Ascend/Pause + Descend/Pause + Full Ascent
Options:
- Bodyweight with Broomstick
- Single DB Overhead
- KB Overhead
- Barbell overhead
CONDITIONING
FOR TIME
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21-15-9-3
- Med Ball V Ups / V Ups / V Tucks
- Deadlifts (BB/DB/KB)
- Lateral Hops x 2
Time Cap: 14 Minutes
EQUIPMENT
- OHS: BB/DB/KB/Broomstick
- WOD: Med Ball/Pul Up Rig (TTB)
- Exercise Matt
💪 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/50s off (no rest inbetween sets)
Knee tuck left middle right
Elevated mountain climbers (feet on a chair)
V-up with bicycle crunch
Hip dips
Weighted sit ups
Spiderman plank
Tabata finisher
Toe reach
Equipment needed
Chair, light KB/DB/ weighted object