August 2020

🔐 6AM BRV360 LOCKDOWN WORKOUT

Warm up
High knees
Butt kicks
Cosak squats
Shoulder taps

Equipment needed: chair

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
Bugarian squat left leg

2 rounds

Mountain climbers
Hollow rocks
L.Side plank
Plank toe touches
R Side plank
Russian twist
Half burpee

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment. DB

Warm-up:
10 reps

Squats
Lunges
Situps
Glute bridges

40/20 & 3 burpees
45/15
30/20 squat hold/ 10 rest
20/10

1. Standing oblique crunch
2. DB thruster
3. Supermans
4. DB bicep curl to upright row
5. Starfish crunches
6. DB reverse lunges
7. Pushup & shoulder taps
8. DB Arnie press
9. Squat/lunge/lunge
10. DB Bent Flys

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 20 Broomstick Around the world (10 e.s.)
• 5 Push Up to Downdward Dog

3 ROUNDS

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• 10 Glute Bridges
• 10 DB Power Cleans (5 e.s.)
• 20 Jumping Jacks
• 10 Alternating V Ups

STRENGTH/SKILL

CLEAN COMPLEX

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

12 MIN EMOM

• MIN 1: 2 Deadlift + 2 Hang Clean High Pull + 1 Hang Squat Clean + 1 Power Clean
• MIN 2: 8-10 Reverse Snow Angels

Options:

• Single DB
• Barbell (Recommended)
• Broomstick

CONDITIONING

4 ROUNDS FOR TIME

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

• 16 Front racked DB step ups
• 10 Dumbbell Walk outs to Plank Row
• 16 Hollow Rocks

Time Cap: 14 Minutes

EQUIPMENT

• Broomstick
• Barbell / Dumbell
• Chair

💪 6:30PM BRV360 S&C

 Warm up:
– Supermans
– Scorpions
– Retractions

Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12

B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15

C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata.

Warm up.
30 sec each

Quick feet
Butt kicks
Starjumps
Quick feet

20/10 X 8 Superset.

1. Hill climbs/ shoulder taps
2. Pulse squats/ butt kicks
3. Situps/ lying toe touches
4. In & out squats/ standing oblique crunches

Rest

1. Flutter kicks & squat/ starjump & toe touch
2. Tricep pushups on knees/ plank jumps
3. Pulse lunge/ starjumps
4. Russian twists/ marching glute bridge

⏱ 9.30AM BRV360 HIIT WORKOUT

50/10
40/20
50/10

Equipment needed: chair and band

Exercises

1. Crab walks- if you have a band
2. Banded donkey kicks- if no band bunny hops
3. Floor walks with a pushup
4. Side step ups
5. Toe reaches
6. Alternating pistol squat jumps
7. Traveling lunges
8. Superman pull in
9. Cycle squats
10. Forward and backward lunge with a jump

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 10 Glute Raises
• 10 Air Squats
• 20 Jumping Jacks

3 Rounds

=======

• 5 KB/DB Deadlift
• 4 Alternating Lunges
• 5 Walk outs
• 4 KB/DB US Swings

STRENGTH/SKILL

SINGLE LEG KICKSTAND DEADLIFTS

12 MIN EMOM

==========

• Min 1: 10 SL Kickstand Deadlifts (5 e.s.)
• Min 2: 8 Front Rack Surrender Lunges (4 e.s.)

CONDITIONING

6 INTERVAL ROUNDS:

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

• 40 Sec Alternating Cosak Squats
• 20 sec Rest
• 40 sec Down Ups
• 20 sec Rest
• 40 sec KB/DB US Swings (heavy as possible)
• 20 sec Rest

EQUIPMENT

• KB/DB/BB
• Exercise Mat

💪 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
10 reps
Squats
Lunges
Situps
Glute bridges

50/10
45/15
50/10

1. DB Arnie press
2. DB 3 way raise
3. DB bicep to shoulder press
4. DB squat hold & punches
5. DB Snatch
6. DB Renegade Rows

REST

1. DB burpees
2. DB bent rows
3. DB Front Squat
4. DB situps & press
5. DB leg raises
6. DB reverse lunges

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

• 20 Sumo Good Mornings
• 10 Lunged Rotations

3 Rounds

=======

• 5 Broomstick Power Cleans
• 5 Broomstick Front Squats
• 10 Mountain Climbers
• 5 Sit Ups

CONDITIONING

“THE CHIEF WILL NOT SAVE YOU”

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

12 Rounds

• 3 Squat Cleans (BB/DBs)
• 6 Hand Release Push Ups
• 9 Air Squats
• 12 V Ups

Time Cap: 20 Minutes

EQUIPMENT

• Broomstick
• BB/DB

💪 9AM BRV360 S&C

Warm up:
– Walking ham stretch
– Scorpions
– Open books

Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30

B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10

(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)

Finisher: 50 BW squats and 25 butterfly sit ups

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm-up:
Arm circles
Leg swings
Walkouts
Glute bridges

Equipment: Bench or chair

1. 16 minutes
2. Reverse toe touches
3. Bulgarian lunges
4. Tricep dips
5. Squat to lunge
6. Log crossovers
7. Lateral lunges
8. Burpee into squat
9. Plank 45 sec.

1. 16 minutes
2. Inchworm with shoulder taps
3. Squat & butt kicks
4. Squat thrusters
5. Starfish crunches
6. Single leg deadlift
7. Plank ups
8. Lateral walks
9. Squat hold 45 sec.

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure: 1 min on 20 secs off x4

1: Bent Over row

2. Devils Press
3. Gorilla Row
4. Lateral Raises
5. Cleans
6. Dips
7. Knee crunch
8. Russian Twists

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP

3 Rounds

=======

• 10 Scapula Push Ups
• 5 Push Up to Downward Dog
• 5 Cosak Squats e.s.
• 20 Jumping Jacks

STRENGTH/SKILL

GYMNASTICS

5 Rounds

=======

HSPU STRENGTH

• 6-8 x Complex (Angry Cat, Forward, Down to Tripod, Up, Reset)

PISTOLS

• 4 Chair Pistols e.s. / Pistols

Time Allocated: 15 Minutes

CONDITIONING

FOR TIME

=======

21-15-9-3

• Hollow Planked Hand Step Ups (plate or elevated object)
• Burpees over object

Time Cap: 14 Minutes

EQUIPMENT

• Chair or elevated object
• Plate or elevated object

🍑 6.30pm BOOTY BUILDER

Warm up:
BW Glute bridges
Lateral lunges
BW RDL

Workout:
A1) Glute bridge; double contraction x 10
A2) Good morning x 12

B1) RDL x 15
B2) Hip Thrust x 15
B3) Sumo DL x 15

C1) Deficit Lunge x 10 each
C2) Fire hydrants x 15 each
C3) seated abductions x 30

🔐 6AM BRV360 LOCKDOWN WORKOUT

AS FAR AS POSSIBLE

Reps
10, 20, 30, 20, 10

Equipment- any light weights you have- cans can we used as well
Chair

Exercises

1. Single leg step ups- 2 runs
2. Shoulder taps + pushups- 2 runs
3. Weighted Bulgarian split squat jumps- 2 runs
4. Dips- 2 runs
5. Weighted single leg deadlift- 2 runs
6. Incline pushups- 2 runs
7. Lunge pulses (30 always)- 2 runs
8. Weighted punches- 2 runs
9. Single leg Glute Bridges- 2 runs
10. Side raises- 2 runs

Wall sit 1 min

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Sandbag/Medicine ball/ DBs/Box or chair

Warmup:
Tabata
Walkout w. Push up
Air squats
Burpees
Shoulder taps

3 rounds 45/15
SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step overs

1min Rest then 3 rounds 50/10

SB Thrusters
Reverse plank hold
SB overhead press
Pike push ups

1min rest then 3 rounds 50/10

Leg raises
SB pass through
Sit ups w. russian twist

🏋️‍ 5.30PM BRV360 CROSSFIT

• 20 Broomstick pass overs
• 20 Jumping Jacks

• 5 Walk outs
• 10 Broomstick Power Cleans
• 5 Air Squats
• 10 BTN Broomstick Press Ups

• 4 strict press
• 4 Dip, Drive, Bar Bump
• 4 Dip, Drive, Press out

• 8-10 Split Push Press (4-5 e. s.)
• 4-6 Sumo Deadlift High Pulls

• 12 Overhead Squats / OH BB or DB Alternating Lunges
• 48 Double Unders

• Broomstick
• Barbell or Dumbell/Kettlebell
• Jump rope

💪 6:30PM BRV360 S&C

 Warm up:
– Push up
– Open book
– Walk outs

Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12

B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12

C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Warm-up:
10 reps

Squats
Lunges
Situps
Glute bridges

6 X 6 minute Amraps

Reps X 6

1. Pushup/row/ shoulder taps
   Situps
   Leg raises

2. Cycle squat
   High knees reverse lunge
   Cycle crunches

3. Squat oblique crunch
   Vertical jumps
   Visits & 2 punches

4. Lunge pulse
   Burpees
   Cross crunches on floor

5. Scissor kick to squat
   Toe touches on floor
   T rotations

6. 20 X reps
   Butt kicks
   Starjumps
   Hill climbs

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed:
Light DB/ KB/Weight Plate

Warm up: repeat twice
5 Walkout w. push up
10 Down ups
5 Lizard stretch e.s
Left oblique crunch
Right oblique crunch
Cocoons
Explosive weighted sit ups
Leg raises over an object
Alt. V-ups

Tabata finisher
Bring Sally up commando plank

🏋️‍ 5.30PM BRV360 CROSSFIT

• 20 Broomstick Pass throughs
• 20 Scapula Push Ups

• 5 Cosak squats e.s.
• 5 Walk Outs
• 20 Single Unders

• 1 High Hang Snatch High Pull
• 2 High Hang Squat Snatch (Pause 2 sec)
• 2 Power Snatch

• Single DB
• Barbell (Recommended)
• Broomstick

• 30 Hang Power Snatch
• 15 BB/DB Overhead Front Lunges
• 30 Push Ups
• 15 BB/DB
• 30 Hang Power Snatch

• Broomstick
• Jump Rope
• BB/DB

💪 6:30PM BRV360 S&C

 Conditioning

WARM UP:
– 10 x strict burpees
– Lunge to hip stretch
– 30 sec plank
REPEAT

WORK OUT:
A1. Deadlift 4 x 12
A2. DB Snatch 4 x 20
A3. Sprinter crunches 4 x 20

AFAP PYRAMID
10 – 1, 1 – 10

Goblet Squat
Push press
Sit up

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed:
Box/chair

Warm up:
Tabata
Lunges
Air squats
Walkouts
Mountain climbers

3 x 30s on/30s off/30s rest
Curtsey lunges / reverse lunges
Donkey kicks/ straight leg raises
Jumping squats / jumping lunges
Plank leg raises/Box step overs

Rest 1min

Staggered push ups/ Tricep dips
1min plank / commando plank
Bicycle crunches / toe reaches
Leg raises/ flutter kicks

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
30 sec each

Quick feet
Arm circles
Butt kicks
Torso rotations

50/10
45/15
40/20

1. DB Alternating shoulder press
2. DB Alternating Bent over Row
3. DB Renegade row
4. DB situps & 4 punches
5. Single leg glute bridge
6. Leg Raises (DB straight up)

REST

1. DB Front Squat
2. Courtesy lunges
3. Kneel to squat
4. Plank leg lifts
5. Lateral lunge & DB touch toe
6. Flutter kicks

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 10 Seated Floor Hip Rotations (5 e.s.)
• 10 Push Up To Downward Dog

3 Rounds

=======

• 5 Slow Air Squats
• 5 Hollow Rocks
• 5 Broad Jumps
• 20 Jump Jacks

STRENGTH/SKILL

FRONT SQUAT

6 Sets of 90 Seconds

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

• 6-8 Front Squats (hold 3 sec at bottom)
• 12 Frog Glute Bridges

Options:

• Barbell
• Dumbell or Kettlebell
• Broomstick

CONDITIONING

6 INTERVAL ROUNDS OF:

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

• 40 Seconds Object Step Ups
• 20 Sec Rest
• 40 Seconds Toes to KB
• 20 Sec Rest

Score: Total TTK reps

EQUIPMENT

• FRONT SQUAT: BB/DB/KB
• WOD: Elevated object, KB

💪 6:30PM BRV360 S&C

Warm up:
– Supermans
– Scorpions
– Retractions

Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12

B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15

C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

TABATA

Equipment. DB

Warm-up Tabata
Punches
Starjumps
Butt kicks
Shoulder taps

20/10 X 4 min. rounds.

No rest til after 4th set (16 mins)

1. 20 sec. DB manmakers
   10 sec. Plank

2. 20 sec. DB Thrusters
   10 sec. Shoulder taps

3. 20 sec. Bodybuilders
   10 sec. Squats

4. 20 sec. DB swings
   10 sec. Jumping lunges

REST & REPEAT

⏱ 9.30AM BRV360 HIIT WORKOUT

SUPERSET 45/15 x3 rounds
Step ups alternating
Bulgarian split squat pulses
Single arm snatches alt OR oh press
Commando pushups
Sumo squat jumps
Star jump burpees
Russian twists
Toe reaches
Kneeling donkey kicks
Frog leaps

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 10 Lunged Rotations (5 e.s.)
• 10 90/90 Rotations (5 e.s.)

3 Rounds

=======

• 5 Slow Sit Ups
• 5 Down Ups
• 5 Walk outs to Squats
• 20 High Knee Runs

STRENGTH/SKILL

CORE

=====

12 MIN EMOM

• MIN 1: 40 sec Phillipino Sit Up (straight leg sit up)
• MIN 2: 40 sec Beast hold (knees off ground)
• MIN 3: 40 sec Side Plank (R, L)

CONDITIONING

6 X 3 MIN TO FINISH:

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

• 5 Weighted DB Reverse Lunges R
• 5 R Arm Push Press
• 5 R Arm Devil’s Press
• 20 Mountain Climbers
• 5 Weighted DB Reverse Lunges L
• 5 L Arm Push Press
• 5 L Arm Devil’s Press

EQUIPMENT

• Dumbell
• Exercise Mat

💪 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB/ sandbag/KB

Warm-up:
Arm circles
Leg swings
Windmills
Hip flexor lunge

45/15
40/20
30/15
20/10 X 2

1. Upright row
2. Front squat
3. Shoulder press
4. Bent over row
5. Squat hold
6. Push up
7. Sit up
8. Clean & press
9. Reverse lunge
10. Plank

🏋️‍️ 8AM BRV360 CROSSFIT

WARM UP

• 10 Torso Rotations
• 10 Scorpions (5 e.s.)

4 Rounds

=======

• 5 DB Rows
• 5 DB Front Squat
• 10 Scapula Push Ups
• 20 Jumping Jacks

CONDITIONING

FOR TIME

=======

Buy in:

• 130 Air Squats

5 Rounds

• 8 Modified Pull Ups (Table/Parallette/Towel)
• 20 Power Cleans (BB/DBs/SDB e.s.)
• 20 Front Squats (BB/DBs/SDB e.s.)

Buy Out:

• 100 Sit-Ups

Time Cap: 40 Minutes

EQUIPMENT

• Dumbell
• Barbell
• Exercise Mat

💪 9AM BRV360 S&C

Warm up:
– Squat Stretch
– Band pull apart
– Walk outs

Workout:
A1: DB OHP x 10
A2: DB Squat Thruster x 10
A3: Push press x 10

B1: Devil press x 12
B2: Plank up x 12
B3: Russian twist x 12

EMOM
C1:12 push ups
C2: 12 crunches

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM
3 X 12 minutes

Equipment: KB or DB

Warm-up:
Pushups
Glute bridges
Situps
Walkouts
10 X each

A: 12 mins

1. 10 X KB swings, 5 X KB squats, 10 X KB upright row
2. 10 X starjumps, 10 X touch floor squat, 10 X vertical jumps
3. 10 X KB lunges, 5 X KB Thrusters, 10 X KB sumo squat one arm high pull

B: 12 mins

1. 10 X KB deadlift, 10 X KB shoulder press, 10 X KB bent Row
2. 10 X situps, 10 X glute bridges, 5 X pushups
3. 10 X squat/lunge/lunge, 10 X plank leg lifts

C: 12 mins

Ladder 1 to 7
1 KB swings & 7 burpees
2 KB swings & 6 burpees
3 KB swings & 5 burpees
4 KB swings & 4 burpees
5 KB swings & 3 burpees
6 KB swings & 2 burpees
7 KB swings & 1 burpee

REST 1 minute

9. 20 X starfish crunches
10. 20 X Russian twists
11. 20 X elbow to knee crunches
12. 20 X hollow hold leg kicks

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure: x6 EMOM 6 Mins each

1. x20 squat pulses

x12 in our squat jump

2. x12 reverse lunges

x12 lunge pulse e/s

3. x12 DB RDL

x12 towel curls or hams walk outs

4. x10 single leg glute bride e/s

x10 frog pumps

5. x12 leg raises

x12 toe touches

6. x 20 heel touches

x 15 reverse crunches

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP

• 10 Walk outs to Squats
• 10 Vampires

2 Rounds

=======

• 20 Jumping Jacks
• 10 Sumo Good Mornings
• 10 Sit Ups
• 20 Shoulder Taps

STRENGTH/SKILL

SNATCH DEADLIFT

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

15 MIN EMOM

• MIN 1: 10 BB Snatch Deadlift
• MIN 2: 10 Goblet Squats
• MIN 3: 40 sec. Straignt Arm plank into T Rotations

Options:

• Barbell (Recommended)
• Broomstick

CONDITIONING

12 MIN AMRAP

===========

• 10 Jump over object
• 30 DU’s
• 10 Jumping Lunges
• 30 Alternating V ups

EQUIPMENT

• Barbell/Broomstick
• Dumbell/Kettlebell
• Jump rope

🍑 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