🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment-
Any weights you have e.g. sandbag, kettlebell, dumbbell, milk bottles, pasta bottles.
10, 15, 10 REPS
1 .
Burpees
30sec of Bulgarian pulse lunges each side
1/2 burpees- no cheer to floor
30 sec of Bulgarian pulse lunges each side
3 runs
2.
Pushups- wide
30 sec pulse squats and then 30 seconds of full squats
Pushups- barrow
30 sec pulse squats and then 30 seconds of full squats
3 runs
3.
Sumo squats
1 min of Russian twists
RDL’s
1 min of Russian twists
3 runs
4.
Shoulder press
1 min chest press
Shoulder press
1 min of chest press
3 runs
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed:
Chair/step/box, pair of DB/ sandbag
Warm up
10 walkouts
10 air squats
high knees/butt kicks
Timing
50/10 45/15 50/10
Single leg step ups
DB goblet hold alt. pulse lunges
Renegade rows
Diamond push ups
Burpees
Squat hold DB punches
SB clean and press
Plank leg lift
SB front squats
DB sit up w. Russian twist
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 ROUNDS
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- 10 Air Squats
- 5 Downward dog
- 5 DB Clean and Jerk
STRENGTH/SKILL
FRONT SQUATS
12 MIN EMOM
============
- Min 1: 6-8 Front Squats with (2 sec pass at bottom)
- Min 2: 10-12 Weighted Sumo Good Mornings
CONDITIONING
FOR TIME
========
2-4-6-8-10-8-6-4-2
- DB/BB Squat Cleans (If Single DB, each arm performs the amount)
10-20-30-40-50-40-30-20-10
- Double Unders
Time Cap: 14 Minutes
EQUIPMENT
- FRONT SQUATS: Barbell, DB, KB, Broostick
- SUMO GM: DB, KB, Plate
- WOD: DB, BB, Jump Rope
💪 6:30PM BRV360 S&C
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
