August 2020

🔐 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

========

• 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Equipment: bench/ chair
Warm up:
Squats
Lunges
Arm circles
Leg swings

Amrap 1: 12 mins
5 X reps
Squats
Pushups
Lunges (each leg)
Situps
Bodyweight dips
Step ups ( each leg)

Amrap 2: 12 mins
2, 4, 6, 8, 10 etc.
Manmakers
Cycle crunches
Leg Extentions( bench)
Russian twists

Amrap 3: 12 mins
20 X reps
Superman’s
V sits
Hill climbs
Shoulder taps
Reverse toe taps

⏱ 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

3 rounds each exercise before moving onto the next one
45 on/15 rest or static hold
Crunches w. weighted raised knees
Hip dips w. Spiderman
In & out knees
Reverse crunches w. hip raise
Russian twist w. straight legs up
Weighted flutter kicks w. hold

Tabata finisher
Hollow hold

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 10 Scorpions (5 e.s.)
• 30 Jumping Jacks

3 ROUNDS

========

• 5 DB Strict Press e.s.
• 5 Squat Jumps
• 5 DB Hang Snatches e.s.
• 5 Hollow Rocks

STRENGTH/SKILL

SPLIT PUSH PRESS

PROGRESSIONS (BB/DB)

==================

• 2-4 Split stance strict press (e.s.)
• 2-4 Split stance kneel down and thrust (e.s.)
• 2-4 Split stance Dip, Drive and Press (e.s.)

5 x 90 Seconds

===========

• 8-10 Split Push Press (4-5 e. s.)
• 8-10 DB Pendlay Rows (4-5 e. s.)

CONDITIONING

1 MIN AMRAP

==========

• Dips (Rings/Chairs/Parallettes)

Rest 90 Seconds

1 MIN AMRAP

==========

• BB/DB Squat Snatch (40kg/20kg)

Rest 90 Seconds

1 MIN AMRAP

==========

• Down Up Rebound Jump Over Object

Rest 90 seconds

FOR TIME:

========

• 15 Dips (Rings/Chairs/Parallettes)
• 20 BB/DB Hang Power Snatches
• 30 Down Up Rebound Jumps O/Object
• 20 BB/DB Hang Squat Snatches
• 15 Dips (Rings/Chairs/Parallettes)

Time Cap: 14 Minutes

EQUIPMENT

• STRENGTH: BB/DB/KB
• WOD: BB/DB

💪 6:30PM BRV360 S&C

 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: box/chair

Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats

12min EMOM
Plyo lunge lunge squat
Step up high knee
Hand release push ups
Seated L to table top
Rest 1min

12min EMOM
Vertical jumps to toe reach
Forward lunge with pulse x3
Shoulder taps same side hand to shoulder
Mountain climbers
Rest 1min

12min EMOM
Side to side squat with leg raise
Incline push ups
Leg raises w. hold
Flutter and scissor kicks

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB & bench/chair

Warm-up:
10 squats
10 lunges
5 walkouts
5 glute bridges
5 situps

45/15 X 3

1. DB bicep curl & upright row
2. Incline pushups (bench)
3. Leg extensions (bench)
4. DB Flys (bench)
5. Cycle crunches
6. DB reverse lunge & shoulder press
7. Plank jump & knee in
8. Step ups (bench)
9. DB punches
10. DB burpees
11. Plank/ plank RS/ plank LS

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 20 Broomstick Pass throughs
• 20 Good Mornings

3 ROUNDS

========

• 10 Glute Bridges
• 10 Scap Push Ups
• 20 High Knee Runs
• 20 DB Rows (5 e.s.)

STRENGHT/SKILL

GYMNASTICS PUSH/PULL

20 MIN EMOM

===========

• MIN 1: 8-10 Wall HSPU/Chair HSPU/Piked HSPU
• MIN 2: 15-20 Scap Pulls: Towel/Rings/Table
• MIN 3: 10-15 Planche Leans
• MIN 4: 6-8 Mod. Pull Ups with 2 sec Hold at top

CONDITIONING

FOR TIME

=======

18-15-12-9-6-3

• Deadlifts
• Lateral Burpees over BB/DB/KB

Time Cap: 15 Minutes

EQUIPMENT

• STRENGTH: Wall/Elevated object, Table/Towel/Parallettes/Rings
• WOD: BB/DB/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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata
Warm up: 30 sec each
Quick feet
Punches
Butt kicks
Arm circles

20/10 X 8 SUPERSETS

1. Pulse squats/ shoulder taps
2. Pulse lunges/ Hill climbs
3. Starjump & toe reach/ leg raises
4. Tricep pushups on knees/single leg glute bridge
5. Butt kicks/ side lunge reach over
6. Renegade row/ cycle crunches
7. High knees/ situps
8. Flutter kicks & 4 punches/ squat lateral walks
9. Half burpees/ plank jumps

⏱ 9.30AM BRV360 HIIT WORKOUT

45/15×3 stay on the one station for three rounds

1. Dips
2. Shoulder taps with incline pushups
3. Jump over burpees
4. Calf raises
5. Traveling lunges
6. Vsits
7. RDL’s
8. Squat with reverse lunge
9. Step ups
10. Arm circles

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 20 Broomstick Pass throughs
• 10 Scapula Push Ups
• 10 Prone Broomstick Press outs

3 ROUNDS

=========

• 10 Glute Bridges
• 5 Sit Ups
• 20 Single under
• 5 Squat Rotations e. s.

STRENGTH/SKILL

OVERHEAD SQUATS

6 Sets of 90 Seconds

================

• 6-8 Overhead Squats (hold 2 sec at bottom)
• 12 Weighted Glute Bridges

OHS Options:

• Barbell
• Broomstick

CONDITIONING

FOR TIME:

========

25-20-15-10-5

• DB Step Ups

1-3-5-7-9

• Walk outs

Time Cap: 15 Minutes

EQUIPMENT

• BB/Broomstick
• Jump Rope
• Elevated object

💪 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15

⏱ 7AM BRV360 HIIT WORKOUT

Equipment. Dumbells or sandbag
Warm-up:
Arm circles
Arm crossovers
Windmills
Leg swings
R1 50/10
R2 45/15
R3 40/20
1. Plank Jack knee in
2. Sandbag/DB thruster
3. Lying flutter kicks
4. DB Snatch
5. Kneel to squat
6. Lateral lunge & DB press
REST
1.DB Renegade row
2. Knees in & out lying down
3. DB reverse flys
4. Toe touches
5. DB hammer curls to press
6. DB rotations

🏋️‍‍ 8AM BRV360 CROSSFIT

WARM UP
3 ROUNDS
========
• 10 Glute Bridges
• 5 Hollow Rocks
• 20 Single under
• 3 DB Muscle Squat Clean and Press e.s.

STRENGTH/SKILL
10 MINUTES OR 5 ROUNDS
====================
• 5 Bulgarian Split Squats e.s. (back leg on an elevated platform)
• 4 DB Single Leg Romanian Deadlift e.s.

CONDITIONING
PARTY DAY FOR TIME
================
15-12-9-6-3
• Burpee to BB/DB Cluster
• Double Unders x 3
Time Cap: 14 Minutes
EQUIPMENT
• STRENGTH: Elevated platform, BB/DB/KB
• WOD: BB/DB/KB, Jump Rope

💪 9AM BRV360 S&C
Warm up:
– Floor to skies
– Squat stretch
– Walking toe taps

Work out:
A1. Strict press x 12
A2. Push press x 12
A3. Squat Thruster x 12

B1. Walking lunges x 12
B2. Cycle squat x 12
B3. Russian twist x 12 each

Finisher:
Push up and Sit up EMOM

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm-up:
10 reps
Squats
Lunges
Glute bridges
Situps

EMOM 1: 12 mins. (15 to 20 reps)

1. Cycle squat
2. Hillclimb & pushup
3. Situps twists
4. Plank 45 secs.

EMOM 2: 12 mins (15 to 20 reps)

1. Jump squats
2. Reverse toe touches
3. High knees to reverse lunge
4. Left side plank

EMOM 3: 12 mins (15 to 20 reps)

1. Scissor kick to squat
2. Marching glute bridge
3. Walking lunge
4. Right side plank

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure: x5 6 Min AMRAPS x10 reps ea

1: Upper
Db clean +press
Db Snatch
Devils press

2: lower
Db swing
S/L glute bridge
db sumo squat +pulse

3: upper
gorilla row
renadage row
floor skull crushers

4: lower
forward lunge +5 pulses
lunge pulse e/s
surrenders

5: abs
star up
reverse crunch
heel taps

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

4 ROUNDS

=========

• 10 Broomstick/Towel Pass Throughs
• 10 Alt. Front Lunges (5 e.s.)
• 20 Jumping Jacks
• 5 DB Muscle Snatch e.s.

STRENGTH/SKILL

SNATCH COMPLEX

==============

7 x 90 Seconds of:

• 1 Snatch Grip Deadlift + 1 Hang Power Snatch (Pause 2 sec) + 1 Overhead Squat + 1 Squat Snatch

Options:

• Single DB
• Single KB
• Barbell (Recommended)
• Broomstick

CONDITIONING

6 ROUNDS OF 2 MIN

===============

• 8 BB/KB Sumo Deadlift Upright Row
• 7 BB roll outs / Straight Arm Plank to Prone Hollow Plank
• 6 BB/DB Power Clean and Jerk

EQUIPMENT

• DB/KB/BB/Broomstick
• Exercise mat

🍑 6.30pm BOOTY BUILDER

Warm up:

– RDL
– S/L Glute brigde
– Bird dog

Workout:
A1. Tempo reverse lunge x 8 each
A2. Glute bridge; double contraction x 10

B1. Good Morning x 12
B2. DB Hip thrust; banded x 12
B3. Abductions x 20

C1. B Stance RDL x 10 each
C2. Goblet Squat x 12
C3. Banded fire hydrants x 12 each

🔐 6AM BRV360 LOCKDOWN WORKOUT

5 and 10 rep superset

1. Incline pushups/narrow pushups
   4 sprints and 20 toe reaches

2. Side step ups/Bulgarian split squats
   4 sprints and 20 toe reaches

3. Single arm side raises/shoulder press
   4 sprints and 20 toe reaches

4. Kneel to lunges/single leg Glute Bridges
   4 sprints and 20 toe reaches

5. Single arm press/30 punches each side
   4 sprints and 20 toe reaches

Repeat from the beginning

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed
Pair of dumbbells (moderate weight)

Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers

Timing
40/20
50/10
45/15

Side leg lifts right/10s elevated leg hold
Side leg lifts left/ 10s hold elevated leg hold
Alt. bicep curls
Alt. shoulder press
Wall sit
DB upright row
DB bentover row
DB Thrusters
Squat hold calf raises
Flutter kicks / raised leg hold
Tabata core finisher

🏋️‍️ 5.30PM BRV360 CROSSFIT

• 10 Sumo Good Mornings
• 10 Lunged Thoracic Rotations
• 10 Air Squats
• 5 Walk outs

• MIN 1: 30 Sec Bird Dog
• MIN 2: 30 sec Table Top Hold
• MIN 3: 10 Lunged KB/DB Orbits (5 e.s.)

• 20 Lateral Jumps Over Object
• 8 Modified Pull Ups
• 16 Single DB Push Jerks (8 e.s.)

• Parallettes Pull Ups
• Broomstick in between chairs Pull Up
• Towel Pull Ups (hanged from an elevated anchor)
• Ring Rows
• Table Body Rows

• Exercise mat
• DB
• Pull Up Equipment

💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Warm up:
30 secs each

Quick feet
Butt kicks
Starjumps
Quick feet

4 X 9 minute AMRAPS

1. 5, 10, 15, 20 etc

Starjumps & toe reach
Reverse plank toe reaches
Squat & butt kicks
Hand Release Pushups & shoulder taps
Hill climbs

2. 12 X reps

Burpees
Reverse lunges
Situps
Leg lifts
Butt kicks

3. 10 X reps

Squat jumps & oblique crunch
Front lunge & lateral leg lift
Leg raises with leg apart
Bodyweight dips
Starjumps

4. 12 X reps

Wide squat & alt. Calf raise
V sits
Knees up crunches
Lateral lunges
High knees

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed:
DB/light KB/Weight Plate

Warm up:
5 Walkout w. push up
10 Shoulder taps
5 Lizard stretch e.s

Workout:
3 rounds each exercise 45/15

Flutter kicks/15s hold
Explosive weighted sit ups
Scissor kicks/15s hold
Spiderman plank
Cocoons
Superman hold

Tabata finisher
V-ups

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

========

• 5 Walk outs
• 10 Standing Thoracic Rotations
• 10 Glute Bridges
• 5 Burpees

STRENGTH/SKILL

BACK SQUAT

==========

6 X 90 Seconds

• 6-8 Back Squats (3 sec pause at bottom)

* Aim for Quality at bottom position

CONDITIONING

5 ROUNDS FOR TIME

================

• 20 Sec DB/KB Hold Overhead R arm
• 10 Single DB Devils Press
• 20 sec DK/KB Hold Overhead L arm
• 10 Single DB Devils Press

Time Cap: 13 Minutes

EQUIPMENT

• STRENGTH: BB/DB/KB/Plate
• WOD: DB/KB/Plate

💪 6:30PM BRV360 S&C

 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed:
Moderate weight DB/KB, chair

Warm up 4min Tabata
Walkouts
Lunge with rotation
Toe reaches
Air squats
Stretch
Goddess shoulder stretch

4 x 8min Alt. EMOM
Goblet squats
Split squats left
Split squats right
Frog jump squats
Push ups
Tricep dips
Burpees
Alt. DB snatches
Bear crawl
Shoulder taps
Mountain climbers
Plank hold
Flutter kicks
Leg raises
Leg raised hold
Heel taps

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm up
10 then 5 reps
Squats
Lunges
Torso rotations
Windmills
Arm circles

Equipment: DB

R1 30/20 squat hold/10
R2 30/20 plank/10
R3 30/20 v sit hold/10
R4 30/10

1. DB Arnie press & alt. Shoulder press
2. Squat & butt kicks
3. Push up & Shoulder taps
4. DB lunge & bicep curl
5. Elbow to knee crunches
6. DB bent rows
7. Lunge & twist ( elbows crossed)
8. DB 3 way raise
9. Single leg glute bridges
10. DB Front squats

🏋️‍️ 5.30PM BRV360 CROSSFIT

• 20 sec Single Unders
• 10 sec Rest
• 20 sec Broomstick OH Alt. Lunges
• 10 sec rest

• 10 Scapula Push Ups
• 8 Glute Bridges
• 10 Lunged Thoracic Rotations (5 e.s.)
• 8 Broomstick/Towel Prone Scapula Press Ups

• MIN 1: 8-10 Romanian Deadlifts
• MIN 2: 10 Weighted Reverse Lunges
• MIN 3: 20 sec Reverse Plank Hold

• Hand Release Push Ups
• DB/BB Bent Over Row

• WARM UP: Broomstick/Towel
• STRENGTH: BB/DB/KB, Plate
• WOD: DB/BB/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

🔐 6AM BRV360 LOCKDOWN WORKOUT

TABATA
Warm-up: 20/10
Quick feet
Windmills
Torso rotations
Arm circles
Quick feet

20/10 X 4 & 20/10 X 4

Equipment. Light DB and Bench/chair

1. DB punches & shoulder taps
2. DB overhead punches & tricep pushups knees
3. DB Renegade rows & Hill climbs
4. DB Front to Side raises & T rotations
5. DB bicep to upright row & single leg glute bridge

REST

1. DB on shoulders squat/lunge & starjumps
2. DB step ups & squat hold ankle touch/calf raise
3. DB Bulgarian lunges & kneel to squat
4. DB lateral walks & plank
5. DB courtesy lunges & elbow to knee crunches

⏱ 9.30AM BRV360 HIIT WORKOUT

TIMING
30/30 (plank)
45/15
30/30 (reverse crunches)

Exercises

1. Sandbag upright row
2. Sandbag thrusters
3. Car drives
4. Burpees
5. Foot taps x4 high knees x4
6. Squat with squat jumps
7. Cycle squats
8. Pistol squat jumps
9. Reverse lunge to squat
10. Bent over rows

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

3 Rounds

=======

• 10 Good Mornings
• 8 Air Squats
• 10 Jumping Jacks
• 8 Alt. V Ups

STRENGTH/SKILL

GYMNASTICS

===========

L-SIT

Options:

• Knee Tuck Hold
• Single Knee Tuck Hold
• L-sit hold

12 MIN EMOM

• MIN 1: 15-20 sec L-sit hold (Between chairs)
• MIN 2: 20-30 sec Vampires
• MIN 3: 20-30 sec Glute bridge walks

CONDITIONING

5 ROUNDS

========

• 20 Jumping Lunges/Alternating Lunges
• 20 Seconds One Arm Plank Hold
• 20 Step ups/Chair Step ups

Time Cap: 16 Minutes

EQUIPMENT

• BOX/Chairs/Elevated Objects
• Exercise Mat

💪 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15