🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAPS
Equipment: bench/ chair
Warm up:
Squats
Lunges
Arm circles
Leg swings
Amrap 1: 12 mins
5 X reps
Squats
Pushups
Lunges (each leg)
Situps
Bodyweight dips
Step ups ( each leg)
Amrap 2: 12 mins
2, 4, 6, 8, 10 etc.
Manmakers
Cycle crunches
Leg Extentions( bench)
Russian twists
Amrap 3: 12 mins
20 X reps
Superman’s
V sits
Hill climbs
Shoulder taps
Reverse toe taps
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
Light DB/ KB/Weight Plate
Warm up: repeat twice
5 Walkout w. push up
10 Down ups
5 Lizard stretch e.s
3 rounds each exercise before moving onto the next one
45 on/15 rest or static hold
Crunches w. weighted raised knees
Hip dips w. Spiderman
In & out knees
Reverse crunches w. hip raise
Russian twist w. straight legs up
Weighted flutter kicks w. hold
Tabata finisher
Hollow hold
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Scorpions (5 e.s.)
- 30 Jumping Jacks
3 ROUNDS
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- 5 DB Strict Press e.s.
- 5 Squat Jumps
- 5 DB Hang Snatches e.s.
- 5 Hollow Rocks
STRENGTH/SKILL
SPLIT PUSH PRESS
PROGRESSIONS (BB/DB)
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- 2-4 Split stance strict press (e.s.)
- 2-4 Split stance kneel down and thrust (e.s.)
- 2-4 Split stance Dip, Drive and Press (e.s.)
5 x 90 Seconds
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- 8-10 Split Push Press (4-5 e. s.)
- 8-10 DB Pendlay Rows (4-5 e. s.)
CONDITIONING
1 MIN AMRAP
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- Dips (Rings/Chairs/Parallettes)
Rest 90 Seconds
1 MIN AMRAP
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- BB/DB Squat Snatch (40kg/20kg)
Rest 90 Seconds
1 MIN AMRAP
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- Down Up Rebound Jump Over Object
Rest 90 seconds
FOR TIME:
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- 15 Dips (Rings/Chairs/Parallettes)
- 20 BB/DB Hang Power Snatches
- 30 Down Up Rebound Jumps O/Object
- 20 BB/DB Hang Squat Snatches
- 15 Dips (Rings/Chairs/Parallettes)
Time Cap: 14 Minutes
EQUIPMENT
- STRENGTH: BB/DB/KB
- WOD: BB/DB
💪 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
