🔐 6AM BRV360 LOCK DOWN WORKOUT
Equipment: NIL
Warm up:
10, 5, 10
Side lunges
Glute bridges
Side to side twist and reach out
Leg swings
SUPERSETS
45/15 × 2 supersets
2 x rounds.
1.A. side plank dips (L & R)
B. Half burpee & shoulder taps
- A. Plank to alternate toe touch
B. Squat to oblique crunch - A. Single leg glute bridge (L & R)
B. Reverse lunge to courtsey lunge - A. Plank leg lifts
B. Jumping jack to overhead jack
⏱ 9.30AM & 5:30PM OUTDOOR HIIT
TIMING:
60/10
40/20
30/30- v jumps while in rest
Working in groups of two sharing equipment
- Wall balls- overhead press
2. Pull ups- triple pulse lunges jumps
3. Incline pushups- side throw wall balls
4. Inline hill climbs- upright row
5. Pulse squats- v sits
🏋️️ 5.30PM OUTDOOR CROSSFIT
WARM UP
Wrist Warm Up
Then
3 Rounds
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- Around the word Shoulder Dislocates
- Bent Over Banded Rows
- Walk out to Deep Squat
- 20 Jumping Jacks
Warm Up Drills for Cleans (BB/DB)
STRENGTH/SKILL
13 MINUTES OR 6 SETS
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CLEAN COMPLEX:
- 2 Hang Clean High Pull + 1 Hang Squat Clean + 1 Power Clean
In between sets perform:
- 5 Vampires
Athletes: Aim at explosive positional precision for the Cleans.
CONDITIONING
12 MIN AMRAP
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- 9 Walk Outs
- 15 Hollow Rocks
- 21 KB US Swings 24kg/16kg
Every 90 sec 5 Med Ball Squat Cleans 9kg/6kg
EQUIPMENT
- Elastic band
- BB/DB
- Kettlebell
- 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 push ups
20 shoulder taps
10 jumping jacks
Workout
3 x 50s on/50s off (no rest inbetween sets)
Hollow rock into bicycle crunch
Plank reach side/front
Knee tucks up/down
Hollow with a twist
Hip dips with spiderman
Elevated heel touches
Tabata finisher
Superman hold
Equipment needed
Light DB/KB/ weighted object
