🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAP
Equipment. Kettlebell
Warm-up
Arm swings
Leg swings
Torso rotations
Windmillls
4 X 8 mins AMRAPS
- 12 reps
KB swings
KB Squats
KB press
KB upright row
- 2, 4, 6, 8, etc.
Burpees
Squat/lunge/lunge
Pushups
Situps
- Core. 15 reps
Leg raises
Plank leg lifts
Elbow to knee crunches
Cycle crunches
- 12 reps
KB one arm row
KB squat high pull
KB RDL
KB Thrusters
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
Light DB/ KB/Weight Plate
Weighted sit ups with russian twist
Hip dips with spiderman
In & out knees three way
Plank arm reach
V-sit heel tap
15s Leg raises/15s flutter kicks/15s scissor kicks/15s hold
Tabata finisher
Superman raise
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
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- 10 Broomstick pass overs
- 10 Scapula push ups
- 5 Sit Ups
- 10 DB Swings (5 e.s.)
STRENGTH/SKILL
CORE
=====
15 MIN EMOM
- MIN 1: 40 sec Alternating V-ups
- MIN 2: 40 sec Back extensions
- MIN 3: 40 sec Russian Twists
CONDITIONING
FOR COMPLETED ROUNDS
====================
BUY IN: 1 MIN Toe Tapping Straight Arm Plank
Then
5 Rounds of 2 MIN to Finish:
- 12 Hang DB Snatch
- 18 Down Up Lateral Jump over object
- 12 Hand Stand Push Ups (Kipping, Box/Chair, Piked)
Then
CASH OUT: 1 MIN Toe Tapping Straight Arm Plank
Score: Amount of completed 2 Minute rounds.
EQUIPMENT
- Exercise mat
- Dumbell
- Broomstick
- Chair or elevated object
💪 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