🔐 6AM BRV360 LOCKDOWN WORKOUT
Amraps
Warm up:
30 secs each
Quick feet
Butt kicks
Starjumps
Quick feet
4 X 9 minute AMRAPS
- 5, 10, 15, 20 etc
Starjumps & toe reach
Reverse plank toe reaches
Squat & butt kicks
Hand Release Pushups & shoulder taps
Hill climbs
- 12 X reps
Burpees
Reverse lunges
Situps
Leg lifts
Butt kicks
- 10 X reps
Squat jumps & oblique crunch
Front lunge & lateral leg lift
Leg raises with leg apart
Bodyweight dips
Starjumps
- 12 X reps
Wide squat & alt. Calf raise
V sits
Knees up crunches
Lateral lunges
High knees
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
DB/light KB/Weight Plate
Warm up:
5 Walkout w. push up
10 Shoulder taps
5 Lizard stretch e.s
Workout:
3 rounds each exercise 45/15
Flutter kicks/15s hold
Explosive weighted sit ups
Scissor kicks/15s hold
Spiderman plank
Cocoons
Superman hold
Tabata finisher
V-ups
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
6 MINUTES
========
- 5 Walk outs
- 10 Standing Thoracic Rotations
- 10 Glute Bridges
- 5 Burpees
STRENGTH/SKILL
BACK SQUAT
==========
6 X 90 Seconds
- 6-8 Back Squats (3 sec pause at bottom)
* Aim for Quality at bottom position
CONDITIONING
5 ROUNDS FOR TIME
================
- 20 Sec DB/KB Hold Overhead R arm
- 10 Single DB Devils Press
- 20 sec DK/KB Hold Overhead L arm
- 10 Single DB Devils Press
Time Cap: 13 Minutes
EQUIPMENT
- STRENGTH: BB/DB/KB/Plate
- WOD: DB/KB/Plate
💪 6:30PM BRV360 S&C
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
