🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAPS
3 X 12 mins
Warm up:
Jumping twists
Hill climbs
Quick feet
Butt kicks
- Increase by 5 reps
Squat side step
Overhead Russian Twist
Knee to elbow & toe touch
Butterfly situps & punches
- Increase by 5 reps
Reverse lunge & rotate (arms crossed)
High plank jump & knee in
Cross crunches (laying down)
Starjumps
- Increase by 5 reps
Leg raises
Superman’s
Plank leg lifts
Starfish crunches
⏱ 9.30AM BRV360 CORE WORKOUT
Warm up
Walkouts
Shoulder circles
Down ups
Lizard stretch
Workout
45s work/15s rest x 2
Leg raise w. knee tuck
DB pass through
- side plank dips
Flutter kicks with weight object overhead
- side plank dips
Reverse crunches w. hip raise
Plank reach to toes
Weighted toe reaches
Plank alt. leg lifts
4min Tabata finisher
Hollow hold
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- MOBILIZE
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- 10 DB/KB/Med ball Halo Rotations (5 e.s.)
- 10 Good Mornings
- 5 Walk Outs to Downward Dog
- 10 90/90 to Pigeon Flow (5 e.s.)
- ACTIVATE
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5 Minutes
- 10 Quadruped position Scapula Push Ups
- 5 Bent Over DB Scapula Pulls e.s.
- 5 Air Squats to Reverse Lunges e.s.
- 20 Jumping Jacks
STRENGTH/SKILL
GYMNASTICS SKILLS (5-7MIN)
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KICK THROUGH PROGRESSIONS
- Alternating Kneeling Mountain Climbers (4-6 Reps)
- Alternating Mountain Climber to Hip Flexor Stretch (4-6 Reps)
- Alternating Mountain Climber to Sit Through (4-6 Reps)
- Alternating Mountain Climber to Step Through (4-6 Reps)
- Loaded Beast to Kick Through (6 Reps, alternating)
CONDITIONING
‘LOCKDOWN WEDNESDAY”
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14 MIN AMRAP
- 8 DB Squat Cleans (2 DB, if 1 must double up)
- 12 Box/Chair/Table Dips
- 16 Box Jump Overs/Object Jump Overs
EQUIPMENT
- DB
- Box or elevated object
- Chair
💪 6:30PM BRV360 S&C
Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps
Work out:
A1: BB/DB/KB Deadlift x 1
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
