🔐 6AM BRV360 LOCKDOWN WORKOUT
WOD Superset
Warm up
High knees
Butt kicks
Cosac squats
Shoulder taps
Lower Body 3rounds
20 x Curtsey lunges / reverse lunges w. Hop
20 donkey kicks/ straight leg raises
20 jumping squats / jumping lunges
20 side plank leg lifts / leg shoot through
Upper Body 3 rounds
15 Staggered push ups/ Tricep dips
1min plank / 1min commando plank
20 Bicycle crunches / toe reaches
25 leg raises/ leg raise circles
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: DB or KB or Sandbag
50/10
40/10
30/10
20/10
Warm up: 30 sec each
Quick feet
Butt kicks
Walkouts
Glute bridges
- Kneel to squat & forward press
- Bicep curl X 2 & upright row X 2
- Situps & twist
- Starjumps X 5 & flutter kicks X 5
- Thrusters
- Cycle crunches X 5 & tie touches X5
- Reverse lunge & twist
- Crabwalks X 5 each side
- RDL & half burpee
- Pushups X 2 & shoulder taps x 2
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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- 20 Jumping jacks
- 10 Good Mornings
- 10 Single Leg Glute Bridges (5 e.s.)
- 5 Cosak Squats
STRENGTH/SKILL
ROMANIAN DEADLIFTS
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8 X 90 Seconds (Increasing weight if available)
- 6-8 Romanian Deadlifts
- 10 sec bottom Position Squat Hold
CONDITIONING
5 ROUNDS
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2:30 MIN To Complete:
- 15 Box Jumps / Object Jumps
- 12 DB/BB Deadlifts (lightweight or 60% 1RM)
- Max Double Unders / Single Unders in remaining time
* Score: Double Under/Single Under Reps
EQUIPMENT
- Barbell
- Dumbell
- Jump Rope
💪 6:30PM BRV360 S&C
Warm up:
– Push up with protraction
– Scorpions
– Open Books
WORK OUT:
A1. Single arm Z-Press x 10 each
A2. In and Out push up x 10 each
B1. Floor press x 12
B2. Tricep dips x 12
B3. High plank shoulder taps x 12 each
C1. Arnie Press x 12
C2. Lateral Raises x 12
C3. Sit up + press x 12
