🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata 20/10 X 8 SUPERSETS
Warm up:
5, 10, 5
Squats
Sit ups
Star jumps
Squat pulse/ squats
Shoulder taps/plank
Clam star jumps/Hill climbs
Crabwalks/ butt kicks
Rest
Lunge pulse/reverse lunges
Situps/reverse toe taps
Push up with reach out/Superman’s
Single leg glute bridge/leg raises
⏱ 9.30AM BRV360 HIIT WORKOUT
Timing
50/10
40/20
30/30- Russian twists
Equipment:
Sandbag or kettlebell
Exercises:
- Sandbag Pulse squats
- Sumo squat jumps
- Sandbag jump over burpees
- Pushups
- Sandbag Glute Bridges
- Leg kicks x5 each side
- Sandbag bent over row
- Hill climbs
- Sandbag thrusters
- Leg raises
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
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- 10 Mountain climbers
- 5 Slow Sit Ups
- 5 Walk outs to squat
- 10 Jumping Jacks
STRENGTH/SKILL
GYMNASTICS
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HOLLOW POSITION DRILLS
- 10 sec Hollow Tuck Hold
- 10 sec Floor Facing (on knees) Hollow line hold
- 20 sec Hollow Hold, Knee tucked, R or L leg extended
- 10 sec Hollow Hold, dish position (RX)
- 10 sec Floor Facing Hollow line hold (arms extended out, on toes)
- Repeat
12 MINUTES EMOM
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- Min 1: 30 sec Hollow Hold (chose your option)
- Min 2: 30 Sec Alt. Prone Arm and Leg Raises
- Min 3: 20-30 sec. Floor Facing Hollow Line Hold
CONDITIONING
FOR TIME
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- 30 Snatches
Options:
- BB: 40KG/25KG
- DB: 15KG/10KG
- KB: 16KG/12KG
Alternate Option: Modify the weight or BromsStick or any other object.
Time Cap 4 Minutes
CONDITIONING B
FOR TIME:
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- 30 Thrusters
Options:
- DB: 15kg/10kg
- KB: 16kg/12kg
- BB: 20kg/15kg
Alternative Option, any weight, or Broomstick or any other object.
Time Cap 3 Minutes
EQUIPMENT
- Barbell
- Dumbell
- Kettlebell
- Exercise Mat
💪 6:30PM BRV360 S&C
Warm up:
– Walking toe taps
– Squat stretch
– BW Squats
A1. Goblet Squat (2 sec tempo, 2 sec pause) x 12
A2. Narrow alternating lunges (quad focus) x 12 each
A3. Hollow Hold x 45.
B1. Pistol Squat x 10 each
B2. Lateral lunge x 10 each
B3. RDL x 15
Finisher
C1. Plank x 45s
C2. Wall sit x 45s
