June 2020

🔐 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

2. A. Plank to alternate toe touch
   B. Squat to oblique crunch
3. A. Single leg glute bridge (L & R)
   B. Reverse lunge to courtsey lunge
4. 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

1. 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

========

• 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

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

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

===========

• 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

QUEENS BIRTHDAY SESSIONS

 ⏱ 8AM OUTDOOR HIT

Equipment:
Sandbag or Dumbell
Kettlebell
Deadball

Warm up
20 sec each
Butt kicks
Squats
Pushups
Forward punches
Starjumps
Quick feet

R1 40/20 with equipment
R2 50/10 No equipment
R3 40/20 with equipment
R4 20/10 No equipment

1. Hand release pushups
   2. Starfish crunches
   3. Sandbag thruster (walkout to ski jump)
   4. Flutter kicks
   5. Deadball slams (situp & 4 x punches)
   6. Half burpee into squat
   7. KB front squats (bodyweight squats)
   8. Reverse lunges
   9. Wall balls (squat lateral walk)
   10. Battleropes (plank jumps)

🏋️‍️ 9AM OUTDOOR CROSSFIT

WARM UP

• 200m Run/Row

Then

5 Minutes

=======

• 8 Lunged Rotations
• 8 Air Squats
• 8 Shoulder Taps e.s.
• 8 Hollow Rocks into Sit Up
• 10 Jump Jacks

STRENGTH/SKILL

12 MINUTES EMOM

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

• Min 1: 12-15 Seated Banded Rows or DB Rows
• Min 2: 4-8 Bird Dog (2-4 e.s.)
• Min 3: 8-10 Weighted Good Mornings (DB)

CONDITIONING

“FOR THE QUEEN”

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

In partners complete:

• 100 kettlebell swings/Plate Snatches
• 400m run together P1: KB Carry, P2: Plate Carry
• 100 Reverse Burpees
• 200m run together
• 100 Goblet Squats P1: KB, P2: Plate
• 400m run together P1: KB, P2: Plate
• 100m Single DB Devil’s Press
• 200m run together
• 10 Wall Walks each

Time Cap: 20 Minutes

EQUIPMENT

• KB/DB/Plate
• Exercise mat

💪 9AM OUTDOOR S&C

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 Front raise x 10
C3: Arnie press x 10

⏱ 7AM OUTDOOR HIT

Equipment:
Bench/chair
Kettlebell and/or Dumbell
Sandbag

Warm up:
Hip flexor lunges
High knees
Walking leg kicks
Butt kicks
Arm circles
Windmills

R1 50/10
R2 40/20
R3 30/30
Stay on one station for all 3 x rounds.

1. KB Swings
   2. Squat cross butt kick
   3. Step ups/ box jumps
   4. Sandbag cleans
   5. Squat pulse
   6. Plank alternating leg lift
   7. DB arnie press
   8. Seated punch rotation
   9. Pushup x 1 & shouler taps x 4
   10. Sprints

FINISHER
20/10
Static lunge left
Static lunge right
In & out touch floor squats
T rotation left
T rotation right repeat x 2 rounds

🏋️‍ 8AM OUTDOOR CROSSFIT

WARM UP

3 Rounds

=======

• 10 Shoulder Dislocates
• 8 Good Mornings
• 6 Broomstick Power Snatches
• 4 Sit Ups
• 20 Jumping Jacks

STRENGTH/SKILL

E(2:30)MOM x 4

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

STRAIGHT ARM PUSH / BENT ARM PULL

• 1-3 Strict HSPU/Box HSPU/Pike HSPU + 30 Sec HS Hold/Box HS Hold
• Parallette 20 Sec Hang + 3-5 Pulls

CONDITIONING: HERO DAY

RANDY WITH A TWIST

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

1 Round

• 5 Push Ups
• 7 Burpees
• 9 Air Squats
• 11 Sit Ups

Then

• Run 800m (Virtual: 200 High Knee Runs)
• 35 Power Snatches 35kg/25kg

Then

2 Rounds

• 5 Push Ups
• 7 Burpees
• 9 Air Squats
• 11 Sit Ups

Then

• 25 Power Snatches
• Run 400m (Virtual: 150 High Knee Runs)

3 Rounds

• 5 Push Ups
• 7 Burpees
• 9 Air Squats
• 11 Sit Ups

Then

• 15 Power Snatches
• Run 200m (Virtual: 100 High Knee Runs)

Time Cap: 25 Minutes

EQUIPMENT

• Barbell/Dumbell
• Exercise mat
• Parallettes

💪 9AM OUTDOOR S&C

 Warm up
– Body weight squat
– Walk outs
– Lunge with twist

Work out:
A1: DB Front Squat x 10
A2: DB O/head lunge x 12 10 each
A3: Push press x 15

B1: DB Arnie press x 10
B2: DB Squat thruster x 12
B3: Heel taps x 15 each

C1: DB C+P x 10 each
C2: Devils press x 10
C3: Plank tap out x 10 each

🔐 6AM BRV360 LOCK DOWN WORKOUT

EMOM

3 Rounds ON each Exercise
Super Set Emom

Kettle Bell Swing / Glute Bridges
KB Reverse Lunges / Lunges

Sand Bag Thruster / Broom stick Thruster
Sandbag Front Squats / Broom Stick Front Squat

Assualt Bike Leg Only / Jump Rope
Sprints / Sprints

Box Step Up / Step Uo
Dips / Floor Dips

Deadball Wall Slam / Push-up Reach Out
Dead Ball Slam Burpee / Burpee

Wall Ball
Wall Ball Vertical Jump

🏋️‍♂️ 5:30PM OUTDOOR CROSSFIT

WARM UP

3 Rounds

=======

• 10 Good Mornings
• 4 Alternating Lunges e.s.
• 3 Hollow Hold To Superman
• 2 x Complex: 1 DB Strict Press + 1 Push Press + 1 Push Jerk e.s.
• 10 Jumping Jacks

STRENGTH/SKILL

12 MINUTES or 6 SETS

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

OH PRESS COMPLEX

• 1 Strict Press + 2 Push Press + 1 Push Jerk

In between Sets:

• 4 DB Muscle Snatch (2 e.s.)

Options for Complex

• Bodyweight with Broomstick
• DB
• KB
• Barbell

CONDITIONING

12 MIN EMOM

==========

• Min 1: 40 Sec Box Jump 20″
• Min 2: 40 Sec Box Shoot Throughs 20″

Score: Amount of Box Jumps

EQUIPMENT

• OH Complex: BB/KB/DB/Broomstick
• WOD: Boxes/Chairs/ Tables
• Exercise Mat

🍑 6.30pm BOOTY BUILDER

Warm up:
– BW glute bridges
– BW RDL
– Scorpion

WORKOUT:
A1: Glute Bridge x 8
A2: Lateral lunge x 10 each
A3: Lying or seated abductions x 30

B1: RDL x 8
B2: Single leg DL x 10 each
B3: Sumo DL (DB/KB) x 20

C1: Double contraction glute bridge x 10

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP session

Reps
Round 1= 20
Round 2= 15

1. Reverse lunges wide to narrow
   2. Triple pulse jump lunge
   3. Run x3
   Repeat x2
2. Wide to narrow pushups
   2. Incline pushups
   3. Run x3
   Repeat x2
3. Step ups
   2. Side step ups
   3. Run x3
   Repeat x2
4. Sit ups
   2. V sit with
   3. Run
   Repeat x2
5. Glute Bridges
   2. Toe taps on bench
   3. Run
   Repeat x2
6. Bunny hops
   2. Side steps
   3. Run
   Repeat x2

⏱ 9.30AM OUTDOOR HIIT

Timing
50/10
20/10
50/10
20/10
50/10

1. Wide to narrow lunges
   2. Overhead press
   3. Triple pulse lunges jump
   4. Banded pull aparts
   5. Punches up
   6. Db front to side raises
   7. Tuck jump burpee
   8. Jumps
   9. Banded hammer curls
   10. Db punches forward

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP session

Reps
Round 1= 20
Round 2= 15

1. Reverse lunges wide to narrow
   2. Triple pulse jump lunge
   3. Run x3
   Repeat x2
2. Wide to narrow pushups
   2. Incline pushups
   3. Run x3
   Repeat x2
3. Step ups
   2. Side step ups
   3. Run x3
   Repeat x2
4. Sit ups
   2. V sit with
   3. Run
   Repeat x2
5. Glute Bridges
   2. Toe taps on bench
   3. Run
   Repeat x2
6. Bunny hops
   2. Side steps
   3. Run
   Repeat x2

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

200M Run/Row

Then

3 Rounds

• 10 Broomstick Shoulder Dislocates with Lunges
• 8 Cossak Squats (4 e.s.)
• 6 Alternating V Sits (3 e.s.)
• 4 Broomstick Power Snatch to 2 OHS

STRENGTH/SKILL

SNATCH COMPLEX

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

14 Minutes or 6 Sets

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

In between sets:

• 5 Broomstick Snatch Balance

CONDITIONING

4 ROUNDS FOR TIME

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

• 200m Run/Row (40 High Knee Runs)
• 20 Lying Leg Raises With Plate/KB Hold
• 20 Thrusters 43kg/30kg

Time Cap: 12 Minutes

EQUIPMENT

• Plate/KB
• Barbell
• Broomstick
• 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: Dumbbell (or kettlebell or other heavy object)

Warm up:
4 mins
Squat to reach x10
Worlds greatest stretch x10
Prone lat pull down x10
Dead bugs x10

AMRAP 1 – 15 mins
DB Sungle arm squat thruster x 15ES
DB Single leg glute bridges x 15ES
Push ups x 15
DB Single arm bent over row x15ES

AMRAP 2 – 12 mins
2 sprints
Single leg/double leg extension x20
Plank leg lifts x20
2 sprints
Feet elevated crunches x20
Bicycle abs x20

⏱ 9.30AM BRV360 HIIT WORKOUT

Burn baby burn

2 rounds
Sumo squats
Lunge right
Lunge left
Sumo DL
SL bridge right
SL bridge left
Mc 8+ push-up 1
Salsa plank
Curl and press
Standing KB crunch 10 es

🔥🔥🔥🔥finisher

6min AMRAP

30 bike crunches
30 hollow rocks
30 super man holds

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

4 Rounds

=======

• 30 DU’s/SU’s
• 10 Sumo Good Mornings
• 5 Reverse Lunges e.s.
• 5 Walk Outs

CONDITIONING

“TRIPLE SWEAT”

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

10 MIN AMRAP

• 10 HR Push Ups
• 10 DB Renegade Rows
• 10 Sit Ups
• 20 Sec Goblet Squat Hold

Rest 2 Min

9 MIN AMRAP

• 9 DB OH Alternating Front Lunges
• 9 DB Suitcase Deadlifts
• 9 DB Hang Cleans
• 9 Weighted Sit Ups (DB)

Rest 2 Min

8 MIN AMRAP

• 8 DB Snatches (4 e.s.)
• 8 DB Split Jerks (4 e.s.)
• 8 DU’s x 3/SU’s x 3
• 8 Straight Arm Burpees

RX DB Weight: 22.5kg/15kg

EQUIPMENT

• Dumbell
• Exercise Mat
• Jump Rope

💪 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 x2
Butt kicks
High knees
Starjumps

SUPERSETS
2 x 15 reps

1. 1. A. Squat lateral walk
      B. Squat cross butt kick
      A. Bent knee crunch claps
      B. Starfish crunches
   2. A. Half burpee & heel click
      B. Courtsey lunges
      A. Seated punch rotation
      B. Situps
   3. A. Heel touch & butt kicks
      B. In & out squat jumps to punch jacks
      A. Reverse plank alt. leg raise & knee in
      B. Seated cycles
   4. A. Static lunges
      B. Plank leg lifts
      A. Bear to straight kickback
      B. Single leg glute bridge
   5. A. Reverse lunge to high knee
      B. Squat pulse
      A. Hand release push ups
      B. Up & down plank

⏱ 9.30AM & 5:30PM OUTDOOR HIIT

Timing- 50/10 x3

1. 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

========

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

==========

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

=======

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