🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAP
Equipment. DB
Warm up:
5 then 10 reps
Squats
Lunges
Situps
Glute bridges
10 mins. 12 X reps
DB shoulder press
DB Snatch
DB bent flys
DB bicep curls
DB Renegade Rows
10 mins. 12 X reps
DB reverse lunges
DB situps
DB devil’s press
DB Front to Side raises
DB squats
10 mins. 5, 10, 15, 20 etc
Leg raises
Single leg glute bridge
Plank jumps
Supermans
Starfish Crunches
5 mins. 20 X reps
Starjumps
Hill climbs
Butt kicks
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
Light DB/ KB/Weight Plate
Warm up: repeat twice
10 alt lunges
5 walkouts with push up
20 windmills
Timing: 3 sets at each exercise 45/15
Finisher round 30s back to back all 6 exercises
2 x single leg, 2 x both legs tucks in V-position
Scissor kicks in V-position
Crunches with weighted bent knees
Cocoons
Commando plank
Reverse crunches w. hip raise
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 10 Cosak squats
- 10 Good Mornings
- 5 Alternating V ups
- 5 Down Ups
STRENGTH/SKILL
FRONT SQUAT
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7 X 90 Seconds
- 5 to 7 Front Squats (3 sec pause at bottom)
* Aim for Quality at bottom position
CONDITIONING
4 x 3 MINUTES
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Buy in: 10 Weighted Narrow Squats
Then AMRAP
- 8 Burpee to DB/KB Deadlifts
- 16 Dumbell Renegade Rows
Rest 1 minute after every 3 MIN round
EQUIPMENT
- STRENGTH:BB/DB/KB
- WOD:DB/KB
💪 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
