🔐 6AM BRV360 LOCKDOWN WORKOUT
Warm up
Tabata
High knees
Butt kicks
Cosak squats
Shoulder taps
3 rounds * 30s work 1 exercise/30s work 2 exercise /30s rest
Curtsey lunges / reverse lunges w. hop
donkey kicks/ straight leg raises
jumping squats / burpees
mountain climbers/ plank hold
Then 3 rounds * 30s work 1 exercise/30s work 2 exercise /30s rest
Curtsey lunges / reverse lunges w. hop
push ups/ renegade rows
Bicycle crunches / toe reaches
Plank reach / commando plank
leg raises/ leg raised circles
⏱ 9.30AM BRV360 HIIT WORKOUT
Warm up
Butt kicks
Starjumps
Fwd punches
Hill climbs
20 total X 2
Equipment: DB
R1 50/10
R2 45/15
R3 40/20
- DB squat & hammer curls
- DB bicep curl to DB punch
- Scissor kick to squat
- Situps & twist
REST
- DB seated leg lifts (DB on middle)
- Bent knee DB crunch
- Starjumps & toe reach
- Sprinter lunge
REST
- DB opposite Thrusters
- DB pushup to squat to hammer press
- Plank leg roll to leg lift
- Squat lateral walks
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 ROUNDS
=========
- 5 Lunge Rotations e.s.
- 5 Cosak Squats e.s.
- 20 Jumping Jacks
- 5 Hang DB Muscle Power Clean e.s.
- 10 Alt V Ups
STRENGTH/SKILL
CLEAN COMPLEX
=============
10 MIN EMOM
- 1 Deadlift + 2 High Hang Power Clean (Pause 2 sec at bottom) + 1 Front Squat
Options:
- Single DB
- Single KB
- Barbell (Recommended)
- Broomstick
CONDITIONING
FOR TIME
========
21-18-15-12-9-6-3
- Single DB Object Step Ups/Box Step Ups
- Toes to KB/DB/BB
Time Cap 16 Minutes
EQUIPMENT
- BB/DB/KB
💪 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
