🔐 6AM BRV360 LOCKDOWN WORKOUT
Reps
Round 1= 15
Round 2= 10
- Reverse lunges wide to narrow
- Triple pulse jump lunge
- Run x3
Repeat x2
- Wide to narrow pushups
- Decline mountain climbers
- Run x3
Repeat x2
- Explosive step ups
- Side step ups
- Run x3
Repeat x2
- Russian twists
- V sit
- Run
Repeat x2
- Banded side raises
- Toe taps on bench
- Run x3
Repeat x2
- Bunny hops
- Thrusters
- Run x3
Repeat x2
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: Chair, DB/KB/Weight object
Tabata warm up
Jumping jacks
Windmills
walkouts
air squats
3 rounds 45/15, 50/10, 45/15
DB step ups left leg
DB Step ups right leg
DB Front rack alt. lunges
DB Car wheel into OV press
Diamond push ups
1min rest
10 High knees + 10 mountain climbers
Alt. Single arm thruster
Alt. one arm burpee
Ov reverse lunge + high knee
DB narrow stance squat
Finisher weighted crab walk until failure
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
6 MINUTES
========
- 5 Walk outs to Squats
- 10 Standing Thoracic Rotations (broomstick)
- 10 Glute Bridges
- 5 DB Press e.s.
STRENGTH/SKILL
BACK SQUAT
==========
7 X 90 Seconds
- 5 to 7 Back Squats (3 sec pause at bottom)
* Aim for Quality at bottom position
CONDITIONING
FOR TIME
========
27-21-15-9-3
- Thrusters (BB/Single DB/Double DBs)
- Lateral Burpees over BB/DB
* E2MOM: 8 Sit Ups
Time Cap: 18 minutes
EQUIPMENT
- WARM UP:Broomstick, DB
- STRENGTH:BB/DB/KB
- WOD:BB/DB/KB
💪 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
