🔐 6AM BRV360 LOCKDOWN WORKOUT
AFAP
Equipment- bench and PLATE OR DB’s
Chipper
10 burpees
15 kneel to squats
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 donkey kicks
Run x50m
45 pulse lunges
50 standing chest press
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: Sandbag/Medicine ball/ DBs/Box or chair
Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps
3 rounds at each part
Timing: 40/20, 50/10, 45/15
SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step overs
SB Thrusters
Reverse plank hold
Tricep dips
SB overhead press
Alt. V-ups
Side plank hold
Sit ups w. russian twist
Side plank hold
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 ROUNDS
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- 10 broomstick pass overs
- 5 Broomstick/Barbell Hang Snatches
- 5 Broomstick/Barbell Power Cleans
- 10 Jump Squats
STRENGTH/SKILL
CLEAN COMPLEX
=============
14 MIN EMOM
- MIN 1: 1 Deadlift + 1 Hang Clean High Pull + 2 Hang Power Clean + 2 Squat Clean
- MIN 2: 10 Prone arm and leg raises
CONDITIONING
6 x 2 MIN TO COMPLETE:
===================
- 12 Table Rows/Modified Pull Ups
- 12 Hang Power Snatches (DB alt./Barbell)
Score: Amount of Completed 2 MIN Rounds.
EQUIPMENT
- WARM UP:Broomstick/BB/DB
- STRENGTH:DB/BB
- WOD:Table/chairs and broomstick, BB/DB
💪 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
