🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAP
Warm-up
Quick feet
Butt kicks
Starjumps
Quick feet
20 min time cap Amrap
Starting at 10 reps, then 9, then 8 etc.
Burpees
Pushups
Squats
30 sec rest between sets
8 mins X 10 reps each
Butterfly situps
Toe touches
Leg raises
Shoulder taps
Plank leg lifts
8 mins X 10 reps each
Clock lunges
V sits
Standing oblique crunches
Lateral walks
Kneel to squat
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed:
Chair, or bench and light DB/KB/ weight object
Warm up
10 bird dog
20 shoulder taps
20 mountain climbers
3 rounds 45/15
Dead bug
Elevated mountain climbers
V-ups
side plank dips
Flutter kicks with weight object overhead
side plank dips
Tabata finisher
Commando plank/plank hold
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
6 MINUTES
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- 10 broomstick pass overs
- 5 Push Up to Pike
- 5 Scorpions e.s.
- 30 Single skips
STRENGTH/SKILL
SPLIT JERK
6 x 2MIN
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- 3-4 DB Split Jerks e.s. (hold 2 sec in drop/press out position)
- 5 Bent Over Rows e.s. (DB Comes from floor)
CONDITIONING
18 MIN AMRAP
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- 12 Close Stance Squats / Pistols
- 8 DB Deadlifts / BB Deadlifts
- 60 Double Unders / Single Unders x 2
EQUIPMENT
- DB/BB/KB
- Jump Rope
💪 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
