🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Equipment: bench/chair
Warm-up:
Walkouts
Glute bridges
Arm circles
Windmills
12 min.
- Touch floor squat
- High knee to reverse lunge
- Cycle squats
- Split lunges
12 min.
- Push up & shoulder taps
- Hand Release Pushups
- Tricep pushups on knees
- Incline pushups
12 min.
- Situps & v sit
- Side plank leg lift left
- Side plank leg lift right
- Plank ups
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure 6 min EMOM x 6
- x10 Shoulder Press
x 10 lateral raises
- x10 cleans
x10 snatch’s
- x10 halos E/S
x10 front raise
- x 10 Gorilla row 5 E/S
x 10 bent over row
5. x 10 clean + press
x10 2 way raise
- x12 leg raises
x10 Heel touches E/S
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 20 Broomstick around the world (10 e.s.)
- 5 Squat rotations e.s.
3 Rounds
=======
- 5 Slow air squats
- 4 DB Press e.s.
- 3 DB Clean e.e.
- 10 DB Swings e.s.
STRENGTH/SKILL
SNATCH COMPLEX
===============
5 x 90 Seconds of:
- 2 Hang Power Snatch
- 1 Hang Squat Snatch
- 1 Squat Snatch
Options:
- Single DB
- Barbell (Recommended)
- Broomstick
CONDITIONING
FOR TIME
========
21-15-9
- Power Cleans (Single DB or BB)
- Front Squats (Single DB or BB)
- Push Press (Single DB or BB)
Time Cap: 12 Minutes
EQUIPMENT
- Dumbell/Barbell
- Broomstick
🍑 6.30pm BOOTY BUILDER
Warm Up:
– BW Glute Bridge
– BW RDL
– Walking toe taps
Workout:
A1. B-Stance Hip Thrust x 10 each
A2. DB RDL x 15
B1. Good morning x 12
B2. Double contraction glute bridge x 12
C1. Bulgarian s/s x 10 each
C2. Walking lunges x 12 each
C3. Banded goblet squat x 12
