🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed: elevated platform or low step
Warm up:
2 rounds
5 walkouts w. Push up
10 air squats
20 jumping jacks
10 lunges
4 rounds
Timing: 45/15, 50/10, 45/15, 30/30
In&out squats (jump in on an elevated platform)
Reverse 3 way lunge into high knee
Half burpees
Plank jumping jack into knee tucks
Hand release push ups
Frog jump squats
Knee tucks
10 x Shoulder taps + 2 up down plank
Side plank knee tuck left
Sideplank knee tuck right
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: DB
Warm up
10 X reps
Situps
Glute bridges
Walkouts
Hip flexor lunges
45/15 X 3
- DB squat & single arm press
- DB push up & row
- DB leg raises
- DB bent row to alt. Bent flys
- DB fwd lunge & bicep curl
- DB RDL
- DB Russian twist
- DB situps & 4 punches
- DB lateral raises
- DB upright row
Finisher 20/10
- Squats
- Hill climbs
- Butt kicks
- Vertical jumps
- Squat hold
- Star jumps
- Plank jumps
- High knees
- Vertical jumps
- Plank
🏋️️ 5.30PM BRV360 CROSSFIT
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20 Broomstick Pass throughs
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20 Good Mornings
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10 Glute Bridges
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10 Scapula Push Ups
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20 High Knee Runs OTS
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10 DB Rows or elastic band rows
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MIN 1: 20 Scapula Push ups
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MIN 2: 10 Scap Pull + DB Row e.s.
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MIN 3: 10 Planche Leans (on toes)
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MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top
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8 Handstand Push Ups
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12 DB Power Cleans (Double DBs)
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WARM UP: Broomstick, DB, Elastic band
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STRENGTH: DB, Towel/Table/Rings/Parallettes
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WOD: DB, BB
💪 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