🔐 6AM BRV360 LOCKDOWN WORKOUT
Warm up
High knees
Butt kicks
Cosak squats
Shoulder taps
Equipment needed: chair
2 rounds 45/15
Squat + 3 pulses
10 Fast feet to down up
Side to side push ups
Side step up left leg
Bulgarian squat right leg
Side step up right leg
Bugarian squat left leg
2 rounds
Mountain climbers
Hollow rocks
L.Side plank
Plank toe touches
R Side plank
Russian twist
Half burpee
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment. DB
Warm-up:
10 reps
Squats
Lunges
Situps
Glute bridges
40/20 & 3 burpees
45/15
30/20 squat hold/ 10 rest
20/10
- Standing oblique crunch
- DB thruster
- Supermans
- DB bicep curl to upright row
- Starfish crunches
- DB reverse lunges
- Pushup & shoulder taps
- DB Arnie press
- Squat/lunge/lunge
- DB Bent Flys
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 20 Broomstick Around the world (10 e.s.)
- 5 Push Up to Downdward Dog
3 ROUNDS
=========
- 10 Glute Bridges
- 10 DB Power Cleans (5 e.s.)
- 20 Jumping Jacks
- 10 Alternating V Ups
STRENGTH/SKILL
CLEAN COMPLEX
=============
12 MIN EMOM
- MIN 1: 2 Deadlift + 2 Hang Clean High Pull + 1 Hang Squat Clean + 1 Power Clean
- MIN 2: 8-10 Reverse Snow Angels
Options:
- Single DB
- Barbell (Recommended)
- Broomstick
CONDITIONING
4 ROUNDS FOR TIME
================
- 16 Front racked DB step ups
- 10 Dumbbell Walk outs to Plank Row
- 16 Hollow Rocks
Time Cap: 14 Minutes
EQUIPMENT
- Broomstick
- Barbell / Dumbell
- Chair
💪 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
