🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed: skipping rope/weight plate (optional)
Warm up:
2 rounds
5 walkouts w. Push up
20 jumping jacks
10 air squats
3 rounds 45/15, 50/10, 45/15
Skipping rope/Plate hops
Lunges with kick back
Squat with side raise
Hand release push ups
Seated L to table top
1min rest, then
3 rounds 45/15, 50/10, 45/15
Curtsey lunges
Jumping squats
Bottom of a p.u. hold
Tricep dips
1min rest, then
3 rounds 45/15, 50/10, 45/15
Bicycle crunches
Plank reach
Heel touch
Plank hold
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: DB
Warm-up:
30 sec each
Butt kick
Shoulder taps
Pushups
Squats
50/10 X 2
45/15
30/10
- DB thruster
- Squat & lunge
- Plank leg lifts
- DB bent row to hammer press
- Starjump & toe touch
- DB walking lunge
- Situps & twist
- DB Front raise & shoulder rotation
- Flutter kick & 4 punches
- DB Renegade Rows
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
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- 5 Samson Lunges e.s.
- 5 Reverse Scorpions e.s.
- 10 Hollow Rocks
- 5 DB or Broomstick Thrusters e.s.
STRENGTH/SKILL
GYMNASTICS: TOES TO OBJECT
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PROGRESSIONS:
- 4 Bent knee To object tap (single knees)
- 4 Bent knees to Object Tap (double knees)
- 4 Straight legs to Object tap
Repeat
8 MIN EMOM
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- MIN 1: 10 Hollow Hold KB/DB Pullover
- MIN 2: 8 Toes to Kettlebell
CONDITIONING
8 INTERVAL ROUNDS
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- 30 Sec Alt. Single DB Hang Clean and Push Press
- 15 sec Rest
- 30 Sec Alt. Single DB Down Up to Russian Swing
- 15 Sec Rest
Score is Total Reps
EQUIPMENT
- DB/KB
- Exercise Mat
💪 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
