🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Warm-up:
Butt kicks
Starjumps
Quick feet
Punches
12 mins.
Flutter kicks & squat
Pushup & shoulder taps
Static lunge pulse
V sits
12 mins.
Manmaker
Lying flutter kicks
Squat side step
Situps & twist
12 mins.
T rotations & Hill climbs
Single leg glute bridge
Kneel to squat
Pkank jump & leg lifts
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure: x7 6 min AMRAPS
- 12 Ea
Shoulder Press
Kneeling Lateral raises
Devils Press
- 10 Ea
Squat Thruster
Lunge Pulse E/S
Surrenders
- 12 Ea
Renadage Row
Offset Push Up
Clean + Press
- 10 Ea
Reverse Lunges
Frog Pumps
Glute Bridges
- 12. Ea
Mountain Climbers
Commando Plank
Monster Walks
- 12 Ea
Reverse Crunch
V Up
Heel tap sit ups
- 12 Ea
Side heel taps
Russian twists
Cross Overs
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Scorpions (5 e.s.)
- 30 Jumping Jacks
3 ROUNDS
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- 5 DB Strict Press e.s.
- 5 Squat Jumps
- 5 DB Rows
- 5 Hollow Rocks
STRENGTH/SKILL
PUSH JERK
PROGRESSIONS (BB/DB/BROOMSTICK)
=============================
- 4 strict press
- 4 push press
- 4 drop press (second half of push jerk)
- 4 dip, extend, drop press (push jerk)
6 x 90 Seconds
============
- 8-10 Push Jerks (hold 2 sec in drop/press position)
- 10 DB/KB Bent over rows
CONDITIONING
CHIPPER FOR TIME
==============
- 25 Modified Pull Ups
- 10 Wall walks/walk outs
- 25 Side shuffle power lunges
- 10 Wall walks/walk outs
- 25 Modified Pull Ups
Time Cap: 14 Minutes
PULL UP OPTIONS
- Towel Pulls
- Ring Pulls
- Parallettes
- Broomstick between elevated objects
EQUIPMENT
- Barbell/broomsticl/DB/KB
- Broomstick
- Chairs
🍑 6.30pm BOOTY BUILDER
Warm up:
– Glute bridge
– Glute bridge walk out
– RDL
Work out:
A1. Double Contraction glute bridge x 10
A2. Bulgarian Split Squat x 10 each
B1. Good morning x 12
B2. Tempo reverse lunges x 10 each
C1. RDL x 12
C2. Goblet squat x 12
C3. Banded abductions x 30