July 2020

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Warm-up:

30 sec each

Situps
Squats
Reverse lunge a
Shoulder taps

Equipment. NIL

3 X 10 minute Amraps

6 reps each.

1. Burpees
   Single leg glute bridge
   Static lunges
   Superman’s
   V Sits

2. In & out touch floor squats
   Leg raises
   Pushup & Shoulder taps
   Situps & 4 punches
   Starjumps

3. Squat/lunge/lunge
   Plank leg lifts
   Russian twists
   Manmaker
   Toe touches

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up

Walkouts
20 shoulder taps
20 mountain climbers
Lizard stretch

3 rounds 45/15

Reverse plank to table top
Cocoons
V-sit w. Heel taps (hands under bum)
Prone brace
Spiderman plank
Reverse toe reaches

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

=========

• 5 Squat Rotations
• 10 Alt. Forward Lunges
• 20 Mountain Climbers
• 10 Hollow Rocks

CONDITIONING: STEP IT UP!

FOR REPS

========

4 MIN AMRAP

• DB Burpee Box Step Over (Single or Double DB)

* Chose a challenging elevated object.

CONDITIONING:FLIP AND REVERSE IT

FOR TIME

=======

• 30 Reverse Burpees

* Time Cap 4 Minutes

CONDITIONING: BURN

FOR TIME

=======

21-15-9-3

• Weighted Sit Ups (Plate, DB, KB, Medball)
• Goblet Squats

* Time Cap: 4 Minutes

CONDITIONING: VIRTUAL TWELVE

12 MINUTE AMRAP

==============

• 12 DB Burpee Box Step Overs
• 12 Reverse Burpees
• 12 Weighted Sit Ups
• 12 Goblet Squats

EQUIPMENT

• Box or elevated object
• Dumbell or Kettebell
• Exercise mat

💪 6:30PM BRV360 S&C

Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps

Work out:
A1: BB/DB/KB Deadlift x 10
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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Warm up

High knees
Butt kicks
Cosac squats
Shoulder taps

Equipment needed: chair

2 rounds 45/15

Mountain climbers
Hollow rocks
L.Side plank
Bear crawl
R. Side plank
Russian twist

Burpee

2 rounds 45/15

Squat + 3 pulses
10 Fast feet to down up
Side to side push ups
Side step up left leg
Bulgarian squat right leg
Side step up right leg
Bulgarian squat left leg

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm up 2 X 5

Walkouts
Windmills
Glute bridges

Equipment: Dumbells

45/15
40/20
20/10 X 2

1. Renegade Rows
2. Floor chest press
3. Courtesy lunges
4. Reverse lunge to high knee
5. Pushups & shoulder taps X 2
6. DB Russian Twist
7. Shoulder press & Bent Row X 4
8. DB Front to Side Raise
9. Half burpee into squat
10. Plank leg lifts

🏋️‍ 5.30PM BRV360 CROSSFIT

• 10 Glute Bridge Raises
• 5 Walk Outs
• 10 Air Squats
• 5 Dumbell Rows e.s.

• 5 Strict Pull Ups (3 sec hold at top)
• 20 Scapula Push Ups

• Pull Up bar
• Broomstick or rod between two chairs
• Table

• 30 DB/BB Deadlifts (light)
• 20 Forward and Reverse Bear Crawls
• 10 Turkish Sit Ups e.s.
• 20 Forward and Reverse Bear Crawls
• 30 DB/BB Deadlifts (light)

• PULL UP: Chairs and Broomstick, Pull Up Bar, Table, Towel
• DB/KB or BB

💪 6:30PM BRV360 S&C

Warm up:
– Push up with protraction
– Scorpions
– Open Books

WORK OUT:
A1. Single arm Z-Press x 10 each
A2. In and Out push up x 10 each

B1. Floor press x 12
B2. Tricep dips x 12
B3. High plank shoulder taps x 12 each

C1. Arnie Press x 12
C2. Lateral Raises x 12
C3. Sit up + press x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment: NIL

Warm-up

Tabata
Fwd punches
Windmills
Arm circles
Windmills
20/10 X 8 = 4 mins (superset)

Then hold 30 sec

Then rest 30 sec

1. Starjumps/ Hill climbs/ squat hold
2. Spot sprint/ T pushups/ plank
3. Cycle crunches/ squat touch floor/ birddog
4. Narrow stance squat/ plank to push up/ push up hold
5. Butt kicks/ side lunges(feet still) / squat hold
6. Standing alt. Toe touches/ hip extention ( arms up & alternating leg back) / plank
7. Russian Twist/ jump squats / birddog
8. Reverse toe touches/ high knees/ push up hold

⏱ 9.30AM BRV360 HIIT WORKOUT

45/15 x3

Equipment you need:

KB or SB and chair

1. Bunny hops
2. Sumo squats
3. Bench/chair taps
4. Jump overs
5. Incline pushups
6. 1/2 burpees
7. Triple pulse thruster
8. Roll backs
9. Steps ups
10. Plank knee ins

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

=========

• 10 Squat Rotations (5 e.s.)
• 10 Bodyweight Good Mornings
• 10 Jump Lunges (5 e.s.)
• 10 Hollow Rocks

STRENGTH/SKILL

BACK SQUATS OR AIR SQUATS

6 Sets of 2 Min

===========

• 3 x 5 Seconds Decent, 5 Seconds Hold, 5 Seconds Ascent

CONDITIONING

4 MIN AMRAP

===========

• 20 Mountain Climbers
• 15 Hollow Rocks
• 10 Push Jerk (Single or Double DB, or BB)

5 MIN AMRAP

==========

• 20 Down Ups (burpees with straight arms)
• 15 Alt V Ups
• 10 DB Snatches

6 MIN AMRAP

===========

• 20 Weighted Step Ups (elevated object)
• 15 Sit Ups
• 10 Hang DB Clean and Jerks (5 e.s.)

Rest 1 minute in between AMRAPs

Score is total Rounds and reps added

EQUIPMENT

• DB/BB
• Elevated object/BOX
• Exercise mat

💪 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

⏱ 7AM BRV360 HIIT WORKOUT

Warm up

Tabata X 2
High knees
Butt kicks
Starjumps
Fwd punches

Equipment: Loaded backpack (household items) and/or KB or Sandbag or Dumbells

45/15 X 3

1. Sumo deadlift highpull
2. Squat clean
3. Front/back squat
4. Bent over row
5. Backpack/KB/ DB swing

45/15 X 3

1. Backpack pushups
2. Static lunge
3. Kneeling shoulder press
4. Russian Twist
5. Bicep curl

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

3 Rounds

=======

• 20 Jumping Jacks
• 5 Walk outs to squats
• 20 High Knee Runs
• 5 Seated hip Rotations each side

STRENGTH/SKILL

HANG SNATCH + OHS

=================

7 Sets of 90 seconds

• 2 Hang Snatch + 1 Overhead Squat

(Pause 1-2 sec. in the receive position)

Options:

• Single DB
• Single KB
• Barbell (Recommended)
• Broomstick

CONDITIONING

18 MIN AMRAP

===========

• 7 Burpees
• 7 HR Push Ups
• 14 DB Rows (7 e.s.)
• 7 Pike Push Ups
• 14 DB Renegade Rows (7 e.s.)
• 7 HS Push Ups
• 70 Double Unders
• 1 Minute Wall Squat Hold

EQUIPMENT

• OHS: DB/KB/BB/Broomstick
• WOD: DB/KB/BB/Broomstick and Jump rope

💪 9AM BRV360 S&C FULL BODY 

WARM UP:
– Floor to skies
– Scorpions
– IW Push up

WORKOUT:
A1: Cycle Squat x 10
A2: Deficit push up x 10
A3: Devils press x 10

B1: Single arm o/head press x 10 each
B2: Single arm Squat thruster x 10 each
B3: Renegade row x 10 TOTAL

C1: V-Up x 10
C2: Alternating or walking lunges x 20
C3: Heel taps x 30

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment. Bench or chair

Warm up
30 sec each

Quick feet
Butt kicks
Walkouts
Glute bridges

16 minutes. 12 to 15 reps

1. Step up & knees raise
2. Reverse crunch
3. Lateral lunge
4. Cross over oblique crunch (on floor)
5. Sumo squat
6. Left side plank (45 secs)
7. Bulgarian split squat
8. Right side plank (45 secs)

16 minutes 12 to 15 reps

1. Manmaker
2. Standing elbow to knee crunch
3. Tricep pushup hold on knees (45 secs)
4. Suspended bent knee kickback
5. BW shoulder press
6. Situps toe touch/ starfish crunch
7. Push up side step
8. Situps single leg knee in.

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm Up:
Squat Stretch
Air Squat
Shoulder circles/ Retractions

Structure: X5 6 Min AMRAPS: x12 reps each

Station 1:
SB or DB clean
Renegade row
DB Snatch

Station 2:
Squat thruster
Reverse lunges
Stay low walking lunge

Station 3:
Med Ball Halos
Plate or DB front raise to press
2 way raise

Station 4:
RDL
hamstring walk out or towel curl
KB or DB swing

Station 5: CORE
Crossovers
flutter kicks
V sit ups

🏋️‍️ 5.30PM BRV360 CROSSFIT

• 10 Cosak squats
• 5 Push Ups to downward dog
• 10 Thoracic Twists
• 20 Jumping JACKS

• Min 1: 40 Sec. Plank
• Min 2: 40 sec At. Rev. Lunge with DB OH

• Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
• Single DB OH Alt. Front Lunges
• Single DB Devils Press (RX+: Double DB)
• Lateral Jumps over DB/BB/KB (x 5)

🍑 6.30pm BOOTY BUILDER

WARM UP:
– RDL
– Walking toe taps
– Squat

WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total

B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each

C1: RDL x 12
C2: Glute bridge x 12
C3: Banded reverse hyper (if you have a bench) , 12 OR Banded seated abduction x 20

🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP

EQUIPMENT NEEDED= CHAIR

Reps= 5,10,15,20

 Group 1
Step ups alternating
Incline pushups on chair
Side step ups

Group 2
Bulgarian split squats
Pistol squat jumps
Decline pushups

Group 3
Dips
Shoulder tap pushups
Single leg Glute Bridges

Group 4
Vsits on chair
Bum lifts on chair
Plank knee ups on chair

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats
Goddess shoulder stretch

Workout

30/10
50/10
45/15
30/10

Prisoner kneel to squat
SB Thrusters
Half burpee to squat
Squat, Curl and Press w. DB
Push up w. Toe reach
DB punches
SB pull through
DB RDL to row
Standing DB skull crusher
Plank to reach
Finisher weighted crab walk until failure

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

GENERIC

=======

2 ROUNDS

• 20 Jumping Jacks
• 5 Sit Ups

…

MOBILIZE/ACTIVATE

===============

2 ROUNDS

• 10 Glute Bridges
• 5 Lunged thoracic Rotations e.s.
• 10 Sumo Good Mornings

…..

SPECIFIC

=======

2 ROUNDS

• 3 KB Swings
• 4 Front Racked Squats (KB/DB)
• 5 Alt V Ups

STRENGTH/SKILL

FRONT SQUATS

============

12 MIN EMOM

• Min 1: 8-10 DB/KB/BB/Broomstick Squats with pause (Increasing weight)
• Min 2: 6-8 Single Leg Glute Bridges
• Min 3: 5-8 Inchworms

CONDITIONING

16 Min AMRAP

===========

• 20 KB/Plate Swings
• 15 Jumping Lunges
• 10 Weighted V Ups (KB/DB/Medball)

* Every 2nd Minute perform 20 Shoulder Taps (10 e.s.)

EQUIPMENT

• Front Squat: DB/KB/BB/Broomstick
• WOD: KB/Plate/DB
• Exercise mat

💪 6:30PM BRV360 S&C UPPER 

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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Warm-up
Arm circles
Leg swings
Windmillls

4 X 8 mins

1. Upper X 10 reps

Hand Release Pushups
Tricep dips
Up & down plank
Renegade rows

2. Lower X 10 reps

Lunge & lateral leg lift
Cycle squat
Step up
Glute bridge

3. Core X 10 reps

T rotation
V sits
Leg raises
Plank jumps

4. Cardio X 1 minute each (2 X rounds)

Burpees
Mountain climbs
Starjumps
Quick feet

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up

10 bird dog
20 shoulder taps
20 mountain climbers

Workout

3 rounds 50on/10off

Knee tucks up/down
Elevated mountain climbers
Crunch into russian twist
V-ups
Scissors and flutter kicks
Reverse crunches with hip twist
Tabata finisher

Equipment needed

Chair
Light DB/KB, weighted object easy to grip

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 Minutes

=======

• 10 Jumping Jacks
• 10 Mountain Climbers
• 5 Glute Bridges
• 5 Lunged thoracic Rotations e.s.

STRENGTH/SKILL (12-15 MIN)

REVERSE LUNGE SNATCH DRILLS

3 Rounds For Quality

================

• 3 DB/KB Snatches e.s.
• 3 DB/KB OH Reverse Lunges e.s.
• 3 DB/KB Reverse Lunge Snatch e.s. (R arm / L leg reverse lunge. L arm / R leg reverse lunge)

Link: https://youtu.be/swFOOa7RkyE

…..

KB/DB ARM BAR DRILLS

3 Rounds for Quality

===============

• 3 Rotations to R side
• 3 Rotations to L side

Link: https://youtu.be/F82neoFAw6s

CONDITIONING

16 Min AMRAP

===========

• 2 Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
• 2 Single DB OH Alt. Reverse Lunges
• 2 Single DB Devils Press (RX+: Double DB)
• 2 Lateral Jumps over DB x 5

* Increase reps by 2 every round there after

EQUIPMENT

• Reverse Lunge Snatch: DB/KB
• KB Arm Bar: KB/DB
• WOD: DB/KB/BB

💪 6:30PM BRV360 S&C FULL BODY 

 Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps

Work out:
A1: BB/DB/KB Deadlift x 10
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

🔐 6AM BRV360 LOCKDOWN WORKOUT

WOD Superset

Warm up

High knees
Butt kicks
Cosac squats
Shoulder taps

Lower Body 3rounds

20 x Curtsey lunges / reverse lunges w. Hop
20 donkey kicks/ straight leg raises
20 jumping squats / jumping lunges
20 side plank leg lifts / leg shoot through

Upper Body 3 rounds

15 Staggered push ups/ Tricep dips
1min plank / 1min commando plank
20 Bicycle crunches / toe reaches
25 leg raises/ leg raise circles

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB or KB or Sandbag

50/10
40/10
30/10
20/10

Warm up: 30 sec each

Quick feet
Butt kicks
Walkouts
Glute bridges

1. Kneel to squat & forward press
2. Bicep curl X 2 & upright row X 2
3. Situps & twist
4. Starjumps X 5 & flutter kicks X 5
5. Thrusters
6. Cycle crunches X 5 & tie touches X5
7. Reverse lunge & twist
8. Crabwalks X 5 each side
9. RDL & half burpee
10. Pushups X 2 & shoulder taps x 2

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

3 Rounds

=======

• 20 Jumping jacks
• 10 Good Mornings
• 10 Single Leg Glute Bridges (5 e.s.)
• 5 Cosak Squats

STRENGTH/SKILL

ROMANIAN DEADLIFTS

=================

8 X 90 Seconds (Increasing weight if available)

• 6-8 Romanian Deadlifts
• 10 sec bottom Position Squat Hold

CONDITIONING

5 ROUNDS

========

2:30 MIN To Complete:

• 15 Box Jumps / Object Jumps
• 12 DB/BB Deadlifts (lightweight or 60% 1RM)
• Max Double Unders / Single Unders in remaining time

* Score: Double Under/Single Under Reps

EQUIPMENT

• Barbell
• Dumbell
• Jump Rope

💪 6:30PM BRV360 S&C

Warm up:
– Push up with protraction
– Scorpions
– Open Books

WORK OUT:
A1. Single arm Z-Press x 10 each
A2. In and Out push up x 10 each

B1. Floor press x 12
B2. Tricep dips x 12
B3. High plank shoulder taps x 12 each

C1. Arnie Press x 12
C2. Lateral Raises x 12
C3. Sit up + press x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata 20/10 X 8 SUPERSETS

Warm up:

5, 10, 5

Squats
Sit ups
Star jumps
Squat pulse/ squats
Shoulder taps/plank
Clam star jumps/Hill climbs
Crabwalks/ butt kicks

Rest

Lunge pulse/reverse lunges
Situps/reverse toe taps
Push up with reach out/Superman’s
Single leg glute bridge/leg raises

⏱ 9.30AM BRV360 HIIT WORKOUT

Timing

50/10
40/20
30/30- Russian twists

 Equipment:

Sandbag or kettlebell

 Exercises:

1. Sandbag Pulse squats
2. Sumo squat jumps
3. Sandbag jump over burpees
4. Pushups
5. Sandbag Glute Bridges
6. Leg kicks x5 each side
7. Sandbag bent over row
8. Hill climbs
9. Sandbag thrusters
10. Leg raises

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

• 10 Mountain climbers
• 5 Slow Sit Ups
• 5 Walk outs to squat
• 10 Jumping Jacks

STRENGTH/SKILL

GYMNASTICS

==========

HOLLOW POSITION DRILLS

• 10 sec Hollow Tuck Hold
• 10 sec Floor Facing (on knees) Hollow line hold
• 20 sec Hollow Hold, Knee tucked, R or L leg extended
• 10 sec Hollow Hold, dish position (RX)
• 10 sec Floor Facing Hollow line hold (arms extended out, on toes)
• Repeat

12 MINUTES EMOM

==============

• Min 1: 30 sec Hollow Hold (chose your option)
• Min 2: 30 Sec Alt. Prone Arm and Leg Raises
• Min 3: 20-30 sec. Floor Facing Hollow Line Hold

CONDITIONING

FOR TIME

=======

• 30 Snatches

Options:

• BB: 40KG/25KG
• DB: 15KG/10KG
• KB: 16KG/12KG

Alternate Option: Modify the weight or BromsStick or any other object.

Time Cap 4 Minutes

CONDITIONING B

FOR TIME:

=======

• 30 Thrusters

Options:

• DB: 15kg/10kg
• KB: 16kg/12kg
• BB: 20kg/15kg

Alternative Option, any weight, or Broomstick or any other object.

Time Cap 3 Minutes

EQUIPMENT

• Barbell
• Dumbell
• Kettlebell
• Exercise Mat

💪 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

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: Dumbells or household Weighted objects.

Warm up:

Walkouts
Reverse lunges
Twists

40/20
45/15
50/10

1. DB Arnie press
2. DB Thruster
3. DB bent flys
4. DB alt. Lunges
5. DB situps with 4 punches
6. DB RDL
7. DB Front to Side raises
8. DB Goblin Squat
9. DB alt. Bent row
10. DB hammer curls to shoulder press

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

3 Rounds

• 10 Broomstick Pass Throughs
• 10 Sumo Good Mornings
• 5 Air Squats
• 20 Jumping Jacks

STRENGTH/SKILL

PUSH JERK TECH

=============

DRILLS

• 10 x 3/4 Squat drop from Tip of the toes (no BB)
• 10 x Slow Dip, Quick Extension and Drop (no BB)
• Repeat with DBs or BB, arm go into extension

10 MINUTES EMOM (lightweight)

========================

• Min 1: 10-12 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 30 Seconds / On 30 Sec Rest

==============================

• Burpees
• DB SA Thrusters (or weighted object)

* Score will be amount of Thrusters

4 Rounds 40 On / 20 Rest

===================

• Hollow Rocks
• DB Snatches

* Score will be amount of DB Snatches

4 Rounds 30 On/ 30 Rest

==================

• DB Snatches
• DB Thrusters

* Score will be total reps for both

EQUIPMENT

• BB/DB/KB
• Exercise mat

💪 9AM BRV360 S&C FULL BODY 

Warm up:
– Scorpions
– Floor to sky
– Lunge to ham stretch

A1. Thruster x 12
A2. Pistol Squat x 12 each
A3. Rolling Plank x 20 each

B1. HR Push up x 12
B2. O/head Lunges x 20 total
B3. V-sit with tap x 12 each

C1. Lying leg raise x 10
C2. Butterfly sit up x 20
C3. Bicycle crunch x 30