🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Equipment: DB
Warm-up:
Glute bridges
Walkouts
Situps
Shoulder taps
12 min EMOM
Scissor kick to squat
Courtesy lunges
Squat side step
Squat hold 45 sec.
12 min EMOM
Situps & v sit
T rotation & shoulder taps
Plank 45 sec.
12 min EMOM Max Effort
DB Renegade Rows with push up
Rest
DB burpees
Rest
DB thruster to DB overhead lunge
Rest
DB Snatch
Rest
9 to 12 min. Finisher
DB Manmaker max effort
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure: 6 min AMRAP x6 x12 reps ea
1: Squat Thruster
Squat Pulse
Surrenders
2: RDL
S/L Glute bridge E/S
Glute Bridge
3: Goodmornings
Curtesy Lunge E/S
Lunge Pulse E/S
4: Goblet Squat 1 1/4
Reverse nortics
Glute Bridge leg lifts
5: V Sit Up
Leg raise
Bicycle Crunch
6: Russian Twist
spider-man’s E/S
heel taps E/S
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
3 ROUNDS
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- 10 Sumo Good Mornings
- 5 Sit Ups
- 5 Shoulder Taps e.s.
- 20 Jumping Jacks
STRENGTH/SKILL
SINGLE LEG KICKSTAND DEADLIFTS
12 MIN EMOM
==========
- Min 1: 5 SL Kickstand Deadlifts e.s. (hold at top 3 sec)
- Min 2: 10 Cosak Squats e.s.
CONDITIONING
CHIPPER
=======
- 10 DB/KB Snatch High Pulls e.s.
- 20 DB/KB Single Arm Swing e.s.
- 30 Burpees
- 20 DB/KB Single Arm Swing e.s.
- 10 DB/KB Snatch High Pulls e.s.
Time Cap 15 MIN.
EQUIPMENT
- DB/KB
🍑 6.30pm BOOTY BUILDER
Warm up:
– Clams
– Glute bridge
– BR RDL
Workout
A1. RDL x 10
A2. Banded glute bridge with 2 x abductions x 12
B1. Good morning x 10
B2. S/L Hip Thrust x 10 each
C1. Bulgarian Split squat X 10 each
C2. Reverse lunge x 10 each
C3. Sumo DL x 12
