🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
Equipment: NIL
Warm-up
Tabata
Fwd punches
Windmills
Arm circles
Windmills
20/10 X 8 = 4 mins (superset)
Then hold 30 sec
Then rest 30 sec
- Starjumps/ Hill climbs/ squat hold
- Spot sprint/ T pushups/ plank
- Cycle crunches/ squat touch floor/ birddog
- Narrow stance squat/ plank to push up/ push up hold
- Butt kicks/ side lunges(feet still) / squat hold
- Standing alt. Toe touches/ hip extention ( arms up & alternating leg back) / plank
- Russian Twist/ jump squats / birddog
- Reverse toe touches/ high knees/ push up hold
⏱ 9.30AM BRV360 HIIT WORKOUT
45/15 x3
Equipment you need:
KB or SB and chair
- Bunny hops
- Sumo squats
- Bench/chair taps
- Jump overs
- Incline pushups
- 1/2 burpees
- Triple pulse thruster
- Roll backs
- Steps ups
- Plank knee ins
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
6 MINUTES
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- 10 Squat Rotations (5 e.s.)
- 10 Bodyweight Good Mornings
- 10 Jump Lunges (5 e.s.)
- 10 Hollow Rocks
STRENGTH/SKILL
BACK SQUATS OR AIR SQUATS
6 Sets of 2 Min
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- 3 x 5 Seconds Decent, 5 Seconds Hold, 5 Seconds Ascent
CONDITIONING
4 MIN AMRAP
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- 20 Mountain Climbers
- 15 Hollow Rocks
- 10 Push Jerk (Single or Double DB, or BB)
5 MIN AMRAP
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- 20 Down Ups (burpees with straight arms)
- 15 Alt V Ups
- 10 DB Snatches
6 MIN AMRAP
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- 20 Weighted Step Ups (elevated object)
- 15 Sit Ups
- 10 Hang DB Clean and Jerks (5 e.s.)
Rest 1 minute in between AMRAPs
Score is total Rounds and reps added
EQUIPMENT
- DB/BB
- Elevated object/BOX
- 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
