🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Warm up. 5, 10, 15.
Squats
Lunges
Glute bridges
12 to 15 reps
1. Manmaker
2. Starfish crunch
3. T rotations & shoulder taps
4. Squat & 2 punches
REPEAT X 4 & Rest (16 mins)
1. Plank jumps & leg lifts
2. Forward & backward lunges
3. Burpees
4. Butterfly situps
5. REPEAT X 4 (16 mins)
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure:
45/15
30/15
45/15
1. DB clean + press
2. squat thrusters
3. squat jumps
4. Db or Kb swing
5. stay low lunges
6. bus drivers
7. front raise hold
8. renadage rows
9. db tricep ext.
10. dips
10 min core EMOM
x 20 cross overs
x15 leg raises
🏋️♀ 5.30PM BRV360 CROSSFIT
WARM UP
6 MINUTES
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• 10 Good Mornings
• 5 Seated Hip Rotations (e.s.)
• 10 Cosak Squats
• 5 Walk Outs
• 20 Sec Run on Spot
STRENGTH/SKILL
SEATED STRICT PRESS
12 MIN EMOM
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• Min 1: 8-10 Seated Press with 2 sec pause at top
• Min 2: 8-10 Hang DB High Pulls
CONDITIONING
CHIPPER
=======
• 10 Wall Walks/Piked Wall Walks
• 20 Pistol Squats/Chair Pistols
• 30 Lateral Burpees over Object
• 20 Pistol Squats/Chair Pistols
• 10 Wall Walks/Piked Wall Walks
Time Cap: 15 Minutes
EQUIPMENT
• STRICT PRESS: DB/KB/BB
• HIGH PULLS: DB/KB/BB
• PISTOLS: Chair/Boxes
• WALL WALKS: Wall/Chair
🍑 6.30pm BOOTY BUILDER
Warm up:
– RDL
– Glute bridge
– 90/90 Hip lift
Workout:
A1. RDL x 12
A2. Hip Thrust x 12
B1. Bulgarian Split Squats (Full ROM) x 10 each
B2. DB Glute Bridge; banded x 12
B3. Abductions x 20
C1. Good morning x 10
C2. Goblet squat x 12
C3. S/L Glute bridge x 12 each
