🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed:
Box/chair
Warm up:
Tabata
Lunges
Air squats
Walkouts
Mountain climbers
3 x 30s on/30s off/30s rest
Curtsey lunges / reverse lunges
Donkey kicks/ straight leg raises
Jumping squats / jumping lunges
Plank leg raises/Box step overs
Rest 1min
Staggered push ups/ Tricep dips
1min plank / commando plank
Bicycle crunches / toe reaches
Leg raises/ flutter kicks
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: DB
Warm-up:
30 sec each
Quick feet
Arm circles
Butt kicks
Torso rotations
50/10
45/15
40/20
- DB Alternating shoulder press
- DB Alternating Bent over Row
- DB Renegade row
- DB situps & 4 punches
- Single leg glute bridge
- Leg Raises (DB straight up)
REST
- DB Front Squat
- Courtesy lunges
- Kneel to squat
- Plank leg lifts
- Lateral lunge & DB touch toe
- Flutter kicks
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Seated Floor Hip Rotations (5 e.s.)
- 10 Push Up To Downward Dog
3 Rounds
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- 5 Slow Air Squats
- 5 Hollow Rocks
- 5 Broad Jumps
- 20 Jump Jacks
STRENGTH/SKILL
FRONT SQUAT
6 Sets of 90 Seconds
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- 6-8 Front Squats (hold 3 sec at bottom)
- 12 Frog Glute Bridges
Options:
- Barbell
- Dumbell or Kettlebell
- Broomstick
CONDITIONING
6 INTERVAL ROUNDS OF:
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- 40 Seconds Object Step Ups
- 20 Sec Rest
- 40 Seconds Toes to KB
- 20 Sec Rest
Score: Total TTK reps
EQUIPMENT
- FRONT SQUAT: BB/DB/KB
- WOD: Elevated object, KB
💪 6:30PM BRV360 S&C
Warm up:
– Supermans
– Scorpions
– Retractions
Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12
B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15
C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12
