🔐 6AM BRV360 LOCKDOWN WORKOUT
15 reps for everything- how many rounds can you do?
Bulgarian front foot elevated split squats e/l
Lateral lunges
Hip thrusters
Sit ups
5 runs
Shoulder taps
Wide to narrow pushups
Banded single arm side raises
Sit ups
5 runs
Single leg hip thrusters (e/l)
Back foot Bulgarian split squats
Triple pulse lunge lunge
Sit ups
5 runs
Dips
Incline pushups
Banded front raises
Sit ups
5 runs
Repeat
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: Pair of DB/box or chair
Warm up
4min Tabata
High knees
Butt kicks
Walkouts
Toe touches
12 min EMOM
Double DB front squat
Single arm KB/DB swing
DB front to side raises
Goblet KB/DB hold reverse lunges
1min rest
9min EMOM
DB Renegade rows
DB T-push ups
DB step up press
1min rest
12min EMOM
Burpees to high knees
DB squat hold punches
Plank hold
Star ups
Tabata finisher
Superman raises
Hollow hold
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 20 Broomstick Around the world (10 e.s.)
- 5 Push Up to Downdward Dog
3 ROUNDS
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- 10 Glute Bridges
- 10 DB Power Cleans (5 e.s.)
- 20 Jumping Jacks
- 10 Alternating V Ups
STRENGTH/SKILL
CLEAN COMPLEX
=============
8 MIN EMOM
- 1 Deadlift + 1 Clean High Pull + 2 Hang Squat Clean (Pause 2 sec at bottom) + 1 Power Clean
Options:
- Single DB
- Single KB
- Barbell (Recommended)
- Broomstick
CONDITIONING
FOR TIME
=======
21-18-15-12-9-6-3
- L sit (seconds x 2)
- Weighted Front Lunges
Time Cap: 15 Minutes
EQUIPMENT
- BB/DB/KB
- Chairs
💪 6:30PM BRV360 S&C
Warm up:
– Push up
– Open book
– Walk outs
Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12
B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12
C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12
