🔐 6AM BRV360 LOCKDOWN WORKOUT
Sprints increase by 2 after each round
5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 commando pushups
10 overhead press
10 arm circles- fwd and back
10 jump lunges
10 single leg Glute Bridges
10 Bulgarian split squats
How many rounds can they get through?
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed
Pair of dumbbells (moderate weight)/SB, mat
Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers
Timing
40/20
50/10
45/15
30/30 back to back
Forward backward lunge on the right/10s elevated leg hold
Forward backward lunge on the left/ 10s hold elevated leg hold
Skull crusher
Hammer curl and shoulder press
Wall sit
Plyo lunges
DB Thrusters
Squat hold calf raises
Plank hold
Alt. Flutter and scissor kicks / 10s raised leg hold
Spiderman plank
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 10 Good mornings
- 10 Shoulder Taps
- 5 Sit Ups
- 5 Air squats
STRENGTH/SKILL
15 MIN EMOM
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- Min 1: 30 Sec Floor Back Extensions Snow Angels
- Min 2: 30 Sec Hollow Rocks
- Min 3: 30 Sec Elbow Plank to reach
CONDITIONING
FOR TIME
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- 60 Double Unders/Single Unders x 2
- 20 Walk out to Push Up
- 20 DB/BB Hang Power Snatch to OH Alternating Lunges R, L
- 20 Walk out to Push Up
- 60 Double Unders/Single Unders x 2
Time Cap: 15 Minutes
EQUIPMENT
- Jump rope
- DB/BB
- Exercise mat
💪 6:30PM BRV360 S&C
Warm up:
– Scorpion
– Pike push up
– Rectractions
Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each
B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each
C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15