🔐 6AM BRV360 LOCKDOWN WORKOUT
AFAP SESSION
X4 sprints
Incline pushups x10
Step ups x10
Sit ups x10
Repeat but with 15 reps
X4 sprints
Pulse squats 1 min
Pulse lunges 30 sec each side
Lying alternating knee ups 1 min
Repeat
X4 sprints
Squat with reverse lunges alternating x10
Narrow pushups x10
Vsits x10
Repeat but 15 reps
X4 sprints
V jumps 1 min
Glute Bridge pulses 1 min
Toe reaches 1 min
Repeat
Once done repeat the whole thing again
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: Chair, DB/KB/Loaded backpack
Tabata warm up
Jumping jacks
Windmill
walkouts
air squats
3 rounds
45/15
50/10
40/20
DB step ups left
DB Step ups right
DB Front rack alt. lunges
DB Car wheel into OV press
Diamond push ups
rest
10 High knees + 10 mountain climbers
Squat + single db/kb/ press
Alt. one arm burpee
OV DB reverse lunge + high knee
DB Goblet narrow stance squat
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
5 MINUTES
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- 10 Sumo Good Mornings
- 5 Walk Outs
- 10 Cosak Squats
- 20 Double Unders
STRENGTH/SKILL
SPLIT JERK TECH
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DRILLS
- 10 x 3/4 Lunge drop from Tip of the toes (no BB)
- 10 x Slow Dip, Quick Extension and Lunge Drop (no BB)
- Repeat with DBs or BB, arm go into extension
10 MINUTES EMOM (light)
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- Min 1: 8-10 Push Jerk with BB or DBs (build up weight if possible)
- Min 2: 10 Bent Over BB/DB Rows (5.e.s.)
CONDITIONING
4 ROUNDS FOR TIME
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- 10 DB Thrusters (If Single DB, 10 e.s.)
- 60 DU’s (or 100 Singles or 60 Plate Hops)
- 10 Renegade Rows per side
- 60 DU’s (or 100 Singles or 60 Plate Hops)
* Every 2 minutes Stop and perform 10 V Ups
EQUIPMENT
- BB/DB/KB
- Jump Rope
- Exercise mat
💪 6:30PM BRV360 S&C
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
