🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Warm up:
10, 5, 10
Glute bridges
Situps
Walkouts
3 X 10 minutes. 12 to 15 reps
- Squat jumps
- Pushup & Knee in/tap
- V sits
- Plank leg lifts
- Reverse lunge to high knee
- Side plank raises
- Butterfly situps
- Burpee no chest
- Single leg knee in
- Starjumps to toe touch.
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure:
45/15
30/10
20/10
- Squat thruster
2.Man Makers
Weighted Squat Jump
Static Lunge
Surfer get up
Side to Side Squat Walk
Monster Walks
Clean + Squat
5 MIN EMOM FINISHER
x15 sprinter crunch
x15 knee tucks
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
4 ROUNDS
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- 5 Lunge Rotations e.s.
- 5 Cosak Squats e.s.
- 20 Jumping Jacks
- 5 DB Muscle Power Clean e.s.
- 5 DB Hang Snatches e.s.
STRENGTH/SKILL
HANG SQUAT CLEAN
================
7 MIN EMOM
- 3 Hang Squat Clean
- (Pause 1-2 sec. in the receive position)
Options:
- Single DB
- Single KB
- Barbell (Recommended)
- Broomstick/Wall ball
CONDITIONING
INTERVALS FOR REPS
================
6 Rounds
- 20 Sec Alt. DB Snatches
- 10 Sec Rest
- 20 Sec DB Alt Front Lunges
- 10 Sec Rest
- 20 Sec Wall Walks/Walk outs
- 10 sec Rest
- 20 Sec Reverse Plank Hold
- 10 Sec Rest
* Score: Total reps for DB Snatches, DB Lunges and Wall walks.
EQUIPMENT
- Hang Clean: DB/KB/BB/Broomstick or Wall Ball
- WOD: DB, Exercise mat
🍑 6.30pm BOOTY BUILDER
Warm up:
– Glute Bridge
– RDL
– Full Depth squats
Work out:
A1. Hip Thrust x 10
A2. Banded crab walk or monster walk x 15 each way
B1. Bulgarian Split Squat x 10 each
B2. Goblet squat x 12
C1. RDL x 10
C2. Glute bridge x 12
C3. Long stride lunge x 12 total