🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
3 X 12 minutes
Equipment: KB or DB
Warm-up:
Pushups
Glute bridges
Situps
Walkouts
10 X each
A: 12 mins
- 10 X KB swings, 5 X KB squats, 10 X KB upright row
- 10 X starjumps, 10 X touch floor squat, 10 X vertical jumps
- 10 X KB lunges, 5 X KB Thrusters, 10 X KB sumo squat one arm high pull
B: 12 mins
- 10 X KB deadlift, 10 X KB shoulder press, 10 X KB bent Row
- 10 X situps, 10 X glute bridges, 5 X pushups
- 10 X squat/lunge/lunge, 10 X plank leg lifts
C: 12 mins
Ladder 1 to 7
1 KB swings & 7 burpees
2 KB swings & 6 burpees
3 KB swings & 5 burpees
4 KB swings & 4 burpees
5 KB swings & 3 burpees
6 KB swings & 2 burpees
7 KB swings & 1 burpee
REST 1 minute
- 20 X starfish crunches
- 20 X Russian twists
- 20 X elbow to knee crunches
- 20 X hollow hold leg kicks
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure: x6 EMOM 6 Mins each
- x20 squat pulses
x12 in our squat jump
- x12 reverse lunges
x12 lunge pulse e/s
- x12 DB RDL
x12 towel curls or hams walk outs
- x10 single leg glute bride e/s
x10 frog pumps
- x12 leg raises
x12 toe touches
- x 20 heel touches
x 15 reverse crunches
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Walk outs to Squats
- 10 Vampires
2 Rounds
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- 20 Jumping Jacks
- 10 Sumo Good Mornings
- 10 Sit Ups
- 20 Shoulder Taps
STRENGTH/SKILL
SNATCH DEADLIFT
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15 MIN EMOM
- MIN 1: 10 BB Snatch Deadlift
- MIN 2: 10 Goblet Squats
- MIN 3: 40 sec. Straignt Arm plank into T Rotations
Options:
- Barbell (Recommended)
- Broomstick
CONDITIONING
12 MIN AMRAP
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- 10 Jump over object
- 30 DU’s
- 10 Jumping Lunges
- 30 Alternating V ups
EQUIPMENT
- Barbell/Broomstick
- Dumbell/Kettlebell
- Jump rope
🍑 6.30pm BOOTY BUILDER
WARM UP:
– RDL
– Walking toe taps
– Squat
WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total
B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each
C1: RDL x 12
C2: Glute bridge x 12
C3: Banded reverse hyper (if you have a bench) , 12 OR Banded seated abduction x 20
