🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Warm-up: 30 sec each
Walkouts
Windmills
Starjumps
Hill climbs
8 X exercises X 2 (16 mins) 15 reps
- Scissor kick to squat
- Bent knee crunch claps
- Squat hold (45 secs)
- Half burpee & shoulder taps
- V sits
- Single leg glute bridge
- Courtesy lunges
- Flutter kicks
8 X exercises X 2 (16 mins) 15 reps
- Squat touch floor
- T rotations
- Plank hold (45 secs)
- Burpees
- Downward dog toe rap
- 1 and half squat
- Situps & twist
- Split lunges
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure: x6 7 min EMOMS
1 A Squat thruster x 10
B In out squat jump x 12
2 A Bus Drivers x20
B Lateral raises x 10
3 A RDL x 12
B KB Swing x12
4 A Floor Press out x12
B Push up x10
5 A Glute Bridge x12
B Frog Pump x12
6 A Cleans x10
B Upright Row x10
3 MIN CORE AMRAP
x10 V ups
x10 Toe touches
x10 leg raises
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
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10 Shin Box to Hip rotations (5 e.s.)
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10 Scorpions (5 e.s.)
Then
3 Rounds
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5 Inch worms
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5 Push Ups
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20 Jumping Jacks
STRENGTH/SKILL
PRESS AND WINDMILL (5-7 MIN)
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DRILLS
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Press in Lunge Position + Side Lean (4-6 reps)
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Windmill Stance Press (2-4 reps)
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Windmill Lean (2-4 reps)
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Press and Windmill (2-4 reps)
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Repeat process if necessary
10 MINUTES EMOM (chose option from tech drills)
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Min 1: 4-6 reps e.s. Press and Windmill
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Min 2: 5-8 reps e.s. Lunged Thoracic Rotations (Weighted object)
Options:
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DB
-
KB
CONDITIONING
4 ROUNDS FOR TIME
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21 Single DB Push Jerk (10/11)
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15 Table Rows (or row/pull alternative)
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9 Air Squats
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45 High Knee Runs
Time Cap: 13 Minutes
EQUIPMENT
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DB or KB
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Exercise Mat
🍑 6.30pm BOOTY BUILDER
Warm up:
Glute Bridges
Bridge Walk outs
RDL
Work out:
A1: Hip Thrust x 10
A2: B-Stance RDL x 10 each
B1: RDL x 10
B2: Crab Walks x 20
B3: Abductions x 30
C1: Good Morning x 10
C2: Sumo DL x 15
C3: Glute Bridge x 20
