🔐 6AM BRV360 LOCKDOWN WORKOUT
Amraps
Warm-up
Arm circles
Leg swings
Windmillls
4 X 8 mins
- Upper X 10 reps
Hand Release Pushups
Tricep dips
Up & down plank
Renegade rows
- Lower X 10 reps
Lunge & lateral leg lift
Cycle squat
Step up
Glute bridge
- Core X 10 reps
T rotation
V sits
Leg raises
Plank jumps
- Cardio X 1 minute each (2 X rounds)
Burpees
Mountain climbs
Starjumps
Quick feet
⏱ 9.30AM BRV360 CORE WORKOUT
Warm up
10 bird dog
20 shoulder taps
20 mountain climbers
Workout
3 rounds 50on/10off
Knee tucks up/down
Elevated mountain climbers
Crunch into russian twist
V-ups
Scissors and flutter kicks
Reverse crunches with hip twist
Tabata finisher
Equipment needed
Chair
Light DB/KB, weighted object easy to grip
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 10 Jumping Jacks
- 10 Mountain Climbers
- 5 Glute Bridges
- 5 Lunged thoracic Rotations e.s.
STRENGTH/SKILL (12-15 MIN)
REVERSE LUNGE SNATCH DRILLS
3 Rounds For Quality
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- 3 DB/KB Snatches e.s.
- 3 DB/KB OH Reverse Lunges e.s.
- 3 DB/KB Reverse Lunge Snatch e.s. (R arm / L leg reverse lunge. L arm / R leg reverse lunge)
Link: https://youtu.be/swFOOa7RkyE
…..
KB/DB ARM BAR DRILLS
3 Rounds for Quality
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- 3 Rotations to R side
- 3 Rotations to L side
Link: https://youtu.be/F82neoFAw6s
CONDITIONING
16 Min AMRAP
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- 2 Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
- 2 Single DB OH Alt. Reverse Lunges
- 2 Single DB Devils Press (RX+: Double DB)
- 2 Lateral Jumps over DB x 5
* Increase reps by 2 every round there after
EQUIPMENT
- Reverse Lunge Snatch: DB/KB
- KB Arm Bar: KB/DB
- WOD: DB/KB/BB
💪 6:30PM BRV360 S&C FULL BODY
Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps
Work out:
A1: BB/DB/KB Deadlift x 10
A2: DB Rear delt fly x 12
A3: High Plank drag through x 12
B1: DB Shoulder press x 10
B2: Alt. Clean and press x 12
B3: DB Front squat x 12
C1: DB or plate O/Head lunge x 10 each
C2: Front to lateral raises x 12
C3: KB/DB Swing x 12