🔐 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
- 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
