🔐 6AM BRV360 LOCKDOWN WORKOUT
Amraps
Warm-up:
Arm circles
Windmills
Leg swings
Glute bridges
AMRAP 1.
8 mins.
10 X squats
10 X pushups
10 X reverse lunges total
10 X Superman’s
AMRAP 2.
8 mins.
10 X starjumps
10 X hillclimbs each leg
10 X seal jacks
10 X squat jumps
AMRAP 3.
12 mins.
10 X burpees
20 X squats
10 X burpees
10 X pushups
10 X burpees
10 X situps
AMRAP 4.
6 mins.
30 X Russian Twist
20 X side lunges total
10 X leg raises
⏱ 9.30AM BRV360 CORE WORKOUT
Equipment needed: None
Warm up
10 bird dog
20 shoulder taps
20 mountain climbers
4 x 30s on both exercises 10s rest
Crunch hold to leg drop
Star ups
Reverse crunch with hip raise
Bicycle crunches
Hip dips
Spiderman plank
Cocoon
Hollow hold
Tabata finisher
Commando plank
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
2 ROUNDS
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- 30 sec. Broomstick pass throughs
- 30 sec. Scorpion rotations
- 30 sec. Good Mornings to Air Squat
- 30 Sec. Ski Lateral Jumps
2 SETS
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- 5 Broomstick Power Snatch
- 5 Broomstick Thruster
- 5 V seated Leg raises
STRENGTH/SKILL
SNATCH COMPLEX
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6 x 90 Seconds of:
- 2 Hang Snatch High Pull
- 1 Hang Squat Snatch
- 1 Squat Snatch
CONDITIONING
12 MIN AMRAP
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- 15 Single DB Thrusters (8/7)
- 25 Lateral Jumps Over Object
- 15 V Ups
- 25 Sec. L Sit Hold (accumulative)
EQUIPMENT
- Broomstick
- DB/KB/BB
- Exercise mat
💪 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
