🔐 6AM BRV360 LOCKDOWN WORKOUT
AFAP
EQUIPMENT NEEDED= CHAIR
Reps= 5,10,15,20
Group 1
Step ups alternating
Incline pushups on chair
Side step ups
Group 2
Bulgarian split squats
Pistol squat jumps
Decline pushups
Group 3
Dips
Shoulder tap pushups
Single leg Glute Bridges
Group 4
Vsits on chair
Bum lifts on chair
Plank knee ups on chair
⏱ 9.30AM BRV360 HIIT WORKOUT
Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats
Goddess shoulder stretch
Workout
30/10
50/10
45/15
30/10
Prisoner kneel to squat
SB Thrusters
Half burpee to squat
Squat, Curl and Press w. DB
Push up w. Toe reach
DB punches
SB pull through
DB RDL to row
Standing DB skull crusher
Plank to reach
Finisher weighted crab walk until failure
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
GENERIC
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2 ROUNDS
- 20 Jumping Jacks
- 5 Sit Ups
…
MOBILIZE/ACTIVATE
===============
2 ROUNDS
- 10 Glute Bridges
- 5 Lunged thoracic Rotations e.s.
- 10 Sumo Good Mornings
…..
SPECIFIC
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2 ROUNDS
- 3 KB Swings
- 4 Front Racked Squats (KB/DB)
- 5 Alt V Ups
STRENGTH/SKILL
FRONT SQUATS
============
12 MIN EMOM
- Min 1: 8-10 DB/KB/BB/Broomstick Squats with pause (Increasing weight)
- Min 2: 6-8 Single Leg Glute Bridges
- Min 3: 5-8 Inchworms
CONDITIONING
16 Min AMRAP
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- 20 KB/Plate Swings
- 15 Jumping Lunges
- 10 Weighted V Ups (KB/DB/Medball)
* Every 2nd Minute perform 20 Shoulder Taps (10 e.s.)
EQUIPMENT
- Front Squat: DB/KB/BB/Broomstick
- WOD: KB/Plate/DB
- Exercise mat
💪 6:30PM BRV360 S&C UPPER
Warm up:
– Push up with protraction
– Scorpions
– Standing Scap retractions
WORK OUT:
A1. Bent over row x 12
A2. DB Shoulder press x 12
B1. Hammer curl (or bb bicep curl if they don’t have DB) x 15
B2. DB Front raise x 15
B3. Narrow push up x 15
C1. Single arm row x 12 each
C2. Supermans x 12
C3. Rear delt fly x 15
