π 6AM BRV360 LOCKDOWN WORKOUT
Warm up
20 secs each.
High knees
Forward punches
Butt kicks
Arm circles
Starjumps
Quick feet
Equipment: Bench/chair
EMOM (15 min) 12 – 15 reps
1. Plank jump & leg lifts
2. Leg raises (2) & toe touches(2)
3. Squat/lunge/lunge
4. V sit & starfish Crunches
5. Flutter kicks & 4 punches
EMOM (15mins) 12 – 15 reps
1. Pushup & shoulder taps
2. Situps & Russian twists X 4
3. Burpee into squat
4. Static lunge
5. Single leg step up
β± 9.30AM BRV360 HIIT WORKOUT
Warm up:
Squat Stretch
Air squats
Full ROM Push up
Structure: 45 on 15 off X2
Station 1: Legs
Squat jumps
Lungs pulse (L)
Lunge Pulse (R)
Spilt Jumps or Reverse Lunges
Squat Thruster (can use any heavy object to press overhead)
Station 2: Upper Body/ Cardio
Mountain climbers
Floor Tuck Jumps
Commando Planks
Floor Frog Jumps
Plank Hold
Station 3: Core
Bicycle crunch
21 crunch
V Up
Toe Touches
Hollow Hold
ποΈβββ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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β’ 10 Good Mornings
β’ 10 Front Lunges
β’ 5 Hip Circles E.W.E.S.
β’ 10 Alt. V Ups
STRENGTH/SKILL
OVERHEAD SQUATS
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12 MIN EMOM
β’ Min 1: 6-8 BB/Broomstick Overhead Squats with pause
β’ Min 2: 30 sec. Glute Bridge Walks
β’ Min 3: 30 sec Cosak Squats
CONDITIONING 1
BR BENCHMARK TEST
βSPIDER MAN / SPIDER WOMAN”
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2 Min AMRAP
β’ MAX REPS Wall Walks
* Maintain good form on all Wall walks at all times
RX: Nose to Wall
SCALED: 30 to 45 degree angle or Walk outs
(Last time tested was 31st March 2020)
CONDITIONING 2
9 Min To finish:
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β’ 100 Mountain Climbers
β’ 80 Squat Jumps
β’ 60 Sit Ups (Traditional or Butterfly)
β’ 40 HR Push Ups
β’ 20 Ground To Overhead (Weighted object)
β’ 10 Down Ups
EQUIPMENT
β’ OHS: BB/Broomstick
β’ GTOH: Any weighted object
β’ Exercise mat
π 6.30pm BOOTY BUILDER
Warm up:
– 15 x BW Squats
– 15 x BW RDL
– 15 x Glute Bridge
x 2
WORK OUT:
A1. Single leg Hip Thrust x 12 each
A2. 1 and 1/4 Lunges x 12 each
A3. Monster Walks x 15 each way
B1. Lateral Lunge x 12 each
B2. Frog Pump x 20
B3. Goblet squat x 15
FINISHER:
Glute Bridge
Lying abductions
Crab walk