September 2020

🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP session

REPS= 5, 10

Superset session
5 burpees
5 lunges
5 sit ups repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 dips
5 incline pushups
5 bum lifts
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 jump lunges
5 double pulse lunges
5 flutter kicks
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 hill climb pushups
5 incline pushups
5 decline pushups
repeat going up by 5’s until you hit 10 (2 rounds)
50 v jumps repeat if you have time.

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: DBs/SB

Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps

2 x 30s+30s/30s rest
DB lunge r. leg / lunge pulse
DB lunge l. leg / lunge pulse
Devil’s press/push press
Push ups/ push up hold
Frog jumps/Tuck jumps
DB Russian twist/V-sit hold
DB thruster/squat hold
DB Front to side raise/reverse plank hold
Mountain climbers/plank hold
Goblet squats/wall sit
Bicycle crunches/superman hold
Flutter kicks/elevated leg hold

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BACK SQUAT

===========

7 X 60 Seconds

• 8 Back Squats

CONDITIONING

FOR TIME:

========

• 50 DU’s/100 SU’s

Rest 1 Minute

Then

15-12-9-6-3

• Handstand push ups
• DB/KB/BB Bent Over Rows
• Sit Ups

 💪 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Retractions

Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each

B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each

C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP
Equipment. DB & KB

Warm-up
Walkouts
Shoulder taps
Situps
Glute bridges

AMRAP 1. 10 mins
10 X pushups
20 X squats
30 X situps
40 X lunges (total)

AMRAP 2. 12 mins
12 reps
KB swings
KB squat high pull
KB Press
KB deadlift

AMRAP 3. 10 mins
Start at 5 reps & increase by 5
DB thruster
DB snatch
DB bent row
DB flys

AMRAP 4. 5 mins
20 X reps total
Hill climbs
Butt kicks
Shoulder taps
Starjumps

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up
10 x Lizard stretch
20 x Shoulder taps
10 x Spider push ups

Equipment needed: Light DB/weight plate

Workout
40sec on/20sec off x 2 sets
Reverse plank march
Hip dips
Leg raises over an object
Plank to reach
Scissor kicks
Flutter kicks
side crunch
side crunch
Weighted sit ups

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CORE

=====

12 MIN EMOM

• MIN 1: 5 Alt Airplanes e.s.
• MIN 2: 30 Sec Hollow Rocks
• MIN 3: 30 Sec Russian Twists

CONDITIONING

4 ROUND FOR REPS

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

• 1 MIN Max DB/KB Overhead Alt. Lunges
• 30 Sec Rest
• 1 MIN Max KB/DB/BB Sumo Deadlift High Pull
• 30 Sec Rest
• 1 MIN Max Weighted Step Ups
• 30 Sec Rest

💪 6:30PM BRV360 S&C

 Warm up:
– Hamstring to hip stretch
– Full ROM Squats
– Walking toe touches

Workout:
A1. Bulgarian Split Squat 1 & 1/4 x 10 each
A2. Goblet Squat; Constant tension x 15

B1. Pistol Squat x 12 each
B2. Sumo Deadlifts x 12

C1. Deficit Lunge x 10 each
C2. H/E DB Hack Squat x 10
C3. V-Sit ups or heel taps x 10

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm up
10 down ups
5 push ups
10 air squats
10 toe touches

Workout
4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks

4 x 30s + 30s /30 rest
180 degree squat
Curtsey lunge + squat

4 x 30s + 30s /30 rest
Decline push ups
Mountain climbers

4 x 30s + 30s /30s
Burpee with knee tucks
Forward backward lunge on the same leg

4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB/ sandbag

Warm-up
10 each
Squats
Lunges
Situps

Glute bridges X 2 rounds

60/10
45/15
30/10
45/15

1. DB burpees
2. DB leg raises
3. DB push press
4. DB situps & 4 punches
5. DB Renegade rows
6. DB upright row & curl & press
7. DB courtesy lunges
8. DB one arm press in v sit hold
9. DB pull through
10. DB snatch

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CLEAN COMPLEX

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

14 MIN EMOM

• MIN 1: 3 Pos. Hang Power Clean + 1 Squat Clean
• MIN 2: 20 Sec Reverse Planche Hold

CONDITIONING

27-21-15-9-3

==========

• Toes to Object
• DB/KB/BB Front SquatS

Time Cap: 12 minutes

💪 6:30PM BRV360 S&C

 Warm up:
– Open books
– Push up with protraction & retraction
– Retractions

Workout:
A1. Floor press x 15
A2. Tricep kickbacks x 15

B1. Arnie Press x 12
B2. Skull Crusher x 12
B3. Lateral Raise with hold x 12

C1. Chest fly (bench or floor) x 12
C2. Push up x 15
C3. Sit up & press x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

20/10 X 8 SUPERSETS

Warm up
Walkouts
Glute bridges
Situps
Squats

1. Hand Release Pushups/ push up hold
2. Cycle squat/ squat hold
3. Plank jumps/ plank
4. Reverse lunge/ lunge pulse
5. Sit ups/ v sit hold
6. T rotation/ side plank
7. Kneel to squat/ crab walk side to side
8. BW dips/ dip hold
9. Renegade row & shoulder taps/ bird dog hold

⏱ 9.30AM BRV360 HIIT WORKOUT

Timing:

30/30- Russian twists
30/30- jack knives
30/30- bum lifts

1. Upright row
2. Squat with reverse lunges
3. Overhead press
4. Glute Bridges
5. Chest press
6. Lunge pulses
7. Bent over row
8. Side pulses
9. Tricep push-ups
10. Burpees

🏋️‍️ 5.30PM BRV360 CROSSFIT

• Min 1: 10 Romanian Deadlifts
• Min 2: 20 sec Squat hold

• 10 Single DB Devil’s Press
• 16 Jumping Lunges

💪 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: DB/sandbag/KB

Warm-up
High knees
Butt kicks
Windmills
Leg swings

R1 50/10
R2 45/15
R3 40/20

All 3 rounds at one exercise before moving on.

1. KB/DB swings
2. Squat cross butt kick
3. Sandbag cleans/DB thruster
4. Squat pulse
5. DB Arnie press/Sandbag press
6. Plank alt. Leg lifts
7. Situps & 4 punches
8. KB deadlift/DB RDL
9. Pushup & shoulder taps
10. DB/SB/KB fwd lunges

Finisher: 20/10 X 2
Static lunge left
Static lunge right
Touch floor squats
T rotation left
T rotation right

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

6 MINUTES

=========

• 20 Bunny Hops or Single Unders
• 5 Walk Outs
• 5 Hollow Rocks
• 5 DB/Broomstick High Pulls
• 5 DB/Broomstick Hang Clean and Jerk

STRENGTH/SKILL

8 MIN EMOM

==========

• MIN 1: 8 BB/KB/DB Kang Squats
• MIN 2: 10 Loaded Childs Pose to step throughs (5 e.s.)

CONDITIONING

ANNIE, GRACE AND ISABEL CAME TO PLAY

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

6 MIN TO FINISH:

50-40-30-20-10

• DU’s/SU’s x 2
• Sit Ups

Rest 2 Minutes

5 MIN TO FINISH:

• 30 DB/KB/BB Hang Power Clean and Jerk (DB or KB 15 e.s.)

Rest 2 Minutes

4 MIN TO FINISH:

• 30 DB/KB/BB Hang Power Snatches (DB or KB 15 e.s.)

EQUIPMENT

• BB/DB/KB
• Jump Rope
• Exercise Mat
• Broomstick

💪 9AM BRV360 S&C

Warm up:
– Walking ham stretch
– Scorpions
– Open books

Work out:
A1: Goblet Squat x 30
A2: Push ups x 20
A3: Devils press x 10

B1: Walking lunges x 30
B2: Shoulder press x 20
B3: Sit ups x 10

SURPRISE FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM
Equipment: bench/chair

Warm-up:
Butt kicks
Quick feet
Arm circles
Leg swings

EMOM 1. 12 mins.
Squat with side leg lift
Up & down plank
Situps
Plank jumps
Lying flutter kicks (45 secs)
Reverse lunge & high knee

EMOM 2. 12 mins. (Bench)
Step ups
Incline pushups
Bulgarian lunges
Glute bridge(feet on bench)

EMOM 3. 12 mins.
Min 1. Mountain climbers
Min 2. Rest
Min 3. Burpee to squat
Min 4. Rest
Min 5. Vertical jumps
Min 6. Rest
Min 7. Starjumps
Min 8. Rest
Min 9 & 10 half burpee/pushup/shoulder taps
Min 11. Rest
Min 12. Squat pulse

⏱ 9.30AM BRV360 HIIT WORKOUT

 Structure: x6 5 min AMRAP
1: Squat Thruster x12
In our jump squat x12
Surrenders x12

2: Devils Press x 6 E/S
Halos x20
Lateral Raise x12

3: RDL + High Pull x12
Frog Pumps x12
S/L Glute Bridge x12 E/S

4: Snatch x6 E/S
Clean to press x12
Bus Drives x 20

5: V up x12
toe touches x 12
sprinter crunch x 12

6: Russian twist x 20
heel tap sit up x 12
spider-man’s x 12 6 E/S

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 MINUTES

=========

• 10 Walk outs
• 8 Alt. Lunges
• 6 Seated Hip Rotations e.s.
• 30 Single skips

STRENGTH/SKILL

PISTOLS / HSPU’S

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

12 MIN EMOM

• MIN 1: 4 Pistol squats to chair e.s./4 Pistols e.s.
• MIN 2: 6-8 Handstand Push Ups (See options)

CONDITIONING

5 x 2:30 MINUTES

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

• 10 Dips b/n chairs

In remaining time AMRAP of:

• 8 Max BB/DB/KB Sumo Deadlift High Pulls in remaining time
• 6 Alt. Single Arm Down Ups

* Pick Up AMRAP from where it was left in next round of 2:30 minutes.

EQUIPMENT

• Jump Rope
• Chairs
• BB/DB/KB

🍑 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 Seated abductions x 30

🔐 6AM BRV360 LOCKDOWN WORKOUT

Round 1- 15 reps
Round 2- 8 reps

Incline pushups
Spider-Man’s
Dips
Narrow pushups
X3 runs
Squat jumps
Triple pulse lunges jumps
Side step crab walks
Side step ups
X3 runs
Burpees
Explosive start jumps
Frog jumps
Pistol squat jumps
X3 jumps
Side step pushups
Glute bridge step outs
Russian twist with a v sit
Plank 1 min
X3 jumps

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: DBs/SB/bench or a chair

Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps

45/15; 50/10; 40/10; 30s back to back

DB Prisoner kneel to squat
Half burpee to squat
Pushup w. Toe reach
Standing DB skull crusher
Incline push ups

REST

10 High knees + 10 fast feet
Squat + single single db/kb/ press
Alt. one arm burpee
Ov reverse lunge + high knee
Squat, Curl and Press w. DB

Tabata
Commando plank finisher

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 MINUTES

=========

• 10 Bodyweight Good Mornings
• 8 Cosak Squats (4 e.s.)
• 6 Alt. V sits (3 e.s.)
• 40 Single skips

STRENGTH/SKILL

6 x 90 SECONDS

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

• 4 DB Thrusters e.s.
• 3 Under grip Bent Over Rows e.s.

CONDITIONING

4 ROUNDS FOR TIME

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

• 20 Single DB Power Snatches (10/10)
• 18 Box Jumps/Weighted Step Ups
• 38 DU’s/SU’s x 2 (76 singles)

Time cap: 12 Minutes

EQUIPMENT

• Jump Rope
• DB/KB
• Box/Chair

 💪 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Retractions

Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each

B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each

C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Warm-up:
Arm circles
Windmills
Leg swings
Glute bridges

AMRAP 1.
8 mins.
10 X squats
10 X pushups
10 X reverse lunges total
10 X Superman’s

AMRAP 2.
8 mins.
10 X starjumps
10 X hillclimbs each leg
10 X seal jacks
10 X squat jumps

AMRAP 3.
12 mins.
10 X burpees
20 X squats
10 X burpees
10 X pushups
10 X burpees
10 X situps

AMRAP 4.
6 mins.
30 X Russian Twist
20 X side lunges total
10 X leg raises

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed: None

Warm up
10 bird dog
20 shoulder taps
20 mountain climbers

4 x 30s on both exercises 10s rest
Crunch hold to leg drop
Star ups
Reverse crunch with hip raise
Bicycle crunches
Hip dips
Spiderman plank
Cocoon
Hollow hold

Tabata finisher
Commando plank

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

2 ROUNDS

========

• 30 sec. Broomstick pass throughs
• 30 sec. Scorpion rotations
• 30 sec. Good Mornings to Air Squat
• 30 Sec. Ski Lateral Jumps

2 SETS

======

• 5 Broomstick Power Snatch
• 5 Broomstick Thruster
• 5 V seated Leg raises

STRENGTH/SKILL

SNATCH COMPLEX

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

6 x 90 Seconds of:

• 2 Hang Snatch High Pull
• 1 Hang Squat Snatch
• 1 Squat Snatch

CONDITIONING

12 MIN AMRAP

===========

• 15 Single DB Thrusters (8/7)
• 25 Lateral Jumps Over Object
• 15 V Ups
• 25 Sec. L Sit Hold (accumulative)

EQUIPMENT

• Broomstick
• DB/KB/BB
• Exercise mat

💪 6:30PM BRV360 S&C

 Warm up:
– Hamstring to hip stretch
– Full ROM Squats
– Walking toe touches

Workout:
A1. Bulgarian Split Squat 1 & 1/4 x 10 each
A2. Goblet Squat; Constant tension x 15

B1. Pistol Squat x 12 each
B2. Sumo Deadlifts x 12

C1. Deficit Lunge x 10 each
C2. H/E DB Hack Squat x 10
C3. V-Sit ups or heel taps x 10

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm up
Star jumps
Butt kicks
Toe touches
Lizard lunge

Timing: 40 on/20 off; 50 on/10 off; 40 on/10 off; 30s back to back no rest
1 ¼ forward lunges
Around the world jump squats
Plank leg lift
Single leg glute bridge w. pulse
Half burpee
T-push ups
Commando plank
Single leg runner jump
Plank hold
Plank to toe taps
Superman raises

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm up
5 X reps
Walkouts
Glute bridges
Situps
Shoulder taps

40/20
45/15
50/10

1. Butterfly situps
2. Leg raises
3. Pushups with shoulder taps
4. Plank

Rest

1. DB 3 way raise
2. DB bent row to overhead press
3. DB Front Squat
4. DB reverse lunge

Rest

1. Burpees
2. Starjumps
3. Hill climbs
4. Butt kicks

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

• 5 Lunged rotations e.s.
• 5 Vampire Thrusts
• 20 Jumping Jacks
• 5 Alternating V ups e.s.

STRENGTH/SKILL

BULGARIAN SPLIT SQUAT

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

7 X 90 Seconds

• 6 DB/KB Bulgarian Split Squats e.s.

* Aim for Quality at bottom position

CONDITIONING

12 MIN AMRAP

===========

• 25 Lateral Jumps Over Object
• 15 V Ups
• 25 Seconds L Sit Hold

EQUIPMENT

• Elevated Object/Chair/Parallettes
• DB/KB/BB
• Exercise Mat

💪 6:30PM BRV360 S&C

 Warm up:
– Open books
– Push up with protraction & retraction
– Retractions

Workout:
A1. Floor press x 15
A2. Tricep kickbacks x 15

B1. Arnie Press x 12
B2. Skull Crusher x 12
B3. Lateral Raise with hold x 12

C1. Chest fly (bench or floor) x 12
C2. Push up x 15
C3. Sit up & press x 1

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

20/10 X 8 SUPERSETS

Warm-up: 20 sec each
Butt kicks
Starjumps
High knees

1. Half burpee & shoulder taps/ situps & twist
2. Squat & lunge/ butt kicks
3. Pushups / plank
4. Leg raises/ cycle crunches
5. Vertical jumps/ cycle squat

Rest

1. Starjump & toe touch/ high knees
2. Hill climbs/ plank jumps
3. Starjumps/ squat hold
4. Reverse toe touches/ lying toe touches
5. Lunge pulse/ in & out squats

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment – bands,bench, kettlebell

TIMING:
45/15×3

1. Banded pull aparts
2. Banded side leg raises
3. Cycle squats
4. 1/2 burpees
5. Bunny hops
6. Stationary lunge + lunge jump
7. Flutter kicks
8. Banded kneeling donkey kicks
9. Overhead press
10. Bulgarian split squats

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 MINUTES

========

• 20 Jumping jacks
• 10 Shoulder Taps
• 5 DB/Broomstick Muscle Cleans to Press
• 5 Sit Ups

STRENGTH/SKILL

CORE

=====

12 MIN EMOM

• MIN 1: 40 Sec Plank to Straight Arm Plank
• MIN 2: 40 Sec Weighted Kneeling Hip Thrusts
• MIN 3: 40 Sec Russian Twists

CONDITIONING

8 ROUNDS FOR REPS

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

• 20 Sec DB/KB/BB Deadlifts
• 10 Sec Rest
• 20 Sec DB/KB/BB Power Cleans
• 10 Sec Rest
• 20 Sec DB/KB/BB Front Squats
• 10 Sec Rest
• 20 Sec DB/KB/BB Push Jerks
• 1 MIN Rest

EQUIPMENT

• DB/KB/BB
• 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