🔐 6AM BRV360 LOCKDOWN WORKOUT
Warm-up: 10 each
Walkouts
Glute bridges
Squats
Lunges
4 X 8 mins AMRAPS
- 10 reps each
Squat/lunge/lunge
Half burpee/shoulder taps
Situps & 2 punches
Superman’s
- 2, 4, 6, 8 etc.
Pushups
Leg raises
In & out squats
Lunge & high knee
- 10 reps each
Reverse crunches
Flutter kicks
Russian twists
Elbow to knee crunches
- 20 reps each
Starjumps
Butt kicks
Hill climbs
High knees
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
Chair/light DB
Warm up
5 Walkouts with pu
20 Shoulder taps
5 Down ups
5 e.s. Lizrd stretch
Workout 2 rounds 45/15
Bent knees weighted crunches
Leg raises over an object
Heel touches
Seated knee tucks
V-ups into scissors
Plank to pike walk in
Hip dips
Criss cross mountain climbers
Hollow hold
Tabata
L-sit/knee tuck
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
3 ROUNDS
========
- 10 Good Mornings
- 5 Walk outs to Cosak Squats
- 5 Burpees (1 every 5 seconds)
STRENGTH/SKILL
CORE
12 MIN EMOM
==========
- Min 1: 40 Sec V Tucks
- Min 2: 40 Sec Back Extensions
- Min 3: 40 Sec Weighted Sit Ups
CONDITIONING
EVERY 6 MIN FOR 18 MINUTES TRY TO FINISH:
3 Rounds
=======
- 10 Burpee To KB/DB High Pull
- 10 DB Push Press (5 e.s. if Single DB)
- 20 Double Unders / 40 Singles
EQUIPMENT
- KB/DB
- Exercise mat
- Jump rope
💪 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
