🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
Warm up. 20 sec each
Glute bridges
Situps
Squats
High knees
20/10 X 8 SUPERSETS
- Hill climbs/ in and out squats
- Pushups/ renegade rows
- Bicycle crunches/ toe touches
- Front lunge to lateral leg lift/ starjumps
REST
- Squat to butt kicks/ vertical jumps
- Situps hold punches/v sits
- Heel touch butt kicks/standing crunches
- Plank roll leg lifts/ shoulder taps
⏱ 9.30AM BRV360 HIIT WORKOUT
Timing
40/20
50/10
40/20
Equipment- chair/bench, weight of some sort
Exercises
Floor press
Hill climb pushups
Bulgarian pulse lunge
Crossover steps
3 squats 3 squat jumps
Commando pushups
Shoulder press
Bent over row with pause
Bench bunny hops
Flutter kicks
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Broomstick Pass overs
- 10 Cosak Squats
Then
3 Rounds
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- 5 DB/KB Deadlift
- 4 DB/KB Hang Muscle Clean
- 4 DB/KB Front Squats
- 5 Walk Outs
STRENGTH/SKILL
SUMO DEADLIFTS
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8 X 90 Seconds (Increasing weight if available)
- 6-8 Sumo Deadlifts BB/KB/DB
- 20-30 sec Handstand Hold/Pike HS Hold
CONDITIONING
5 ROUNDS
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- 6 Deadlift
- 8 Hang Power Cleans
- 10 Front Squats
- 12 Shoulder to Overhead
- 14 Jump Over Object (facing the object)
Time Cap: 17 Minutes
Options
- Fitness: Any object at home
- RX: Barbell (any lightweight) or Single DB or KB
- RX+: Barbell 42.5kg/30kg
EQUIPMENT
- WARM UP: DB/KB
- DEADLIFTS: BB/KB/DB
- HANDSTAND: Wall, Chair, elevated object
- WOD: BB/KB/DB
💪 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
