🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAPS
Warm-up:
10 reps
Squats
Lunges
Situps
Glute bridges
6 X 6 minute Amraps
Reps X 6
- Pushup/row/ shoulder taps
Situps
Leg raises
- Cycle squat
High knees reverse lunge
Cycle crunches
- Squat oblique crunch
Vertical jumps
Visits & 2 punches
- Lunge pulse
Burpees
Cross crunches on floor
- Scissor kick to squat
Toe touches on floor
T rotations
- 20 X reps
Butt kicks
Starjumps
Hill climbs
⏱ 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
Left oblique crunch
Right oblique crunch
Cocoons
Explosive weighted sit ups
Leg raises over an object
Alt. V-ups
Tabata finisher
Bring Sally up commando plank
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
-
20 Broomstick Pass throughs
-
20 Scapula Push Ups
4 Rounds
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-
5 Cosak squats e.s.
-
5 Walk Outs
-
20 Single Unders
STRENGTH/SKILL
SNATCH COMPLEX
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6 x 90 Seconds of:
-
1 High Hang Snatch High Pull
-
2 High Hang Squat Snatch (Pause 2 sec)
-
2 Power Snatch
Options:
-
Single DB
-
Barbell (Recommended)
-
Broomstick
CONDITIONING
CHIP AWAY!
=========
-
30 Hang Power Snatch
-
15 BB/DB Overhead Front Lunges
-
30 Push Ups
-
15 BB/DB
-
30 Hang Power Snatch
Time Cap: 14 Minutes
EQUIPMENT
-
Broomstick
-
Jump Rope
-
BB/DB
💪 6:30PM BRV360 S&C
Conditioning
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
