🔐 6AM BRV360 LOCKDOWN WORKOUT
Round 1- 15 reps
Round 2- 8 reps
Incline pushups
Spider-Man’s
Dips
Narrow pushups
X3 runs
Squat jumps
Triple pulse lunges jumps
Side step crab walks
Side step ups
X3 runs
Burpees
Explosive start jumps
Frog jumps
Pistol squat jumps
X3 jumps
Side step pushups
Glute bridge step outs
Russian twist with a v sit
Plank 1 min
X3 jumps
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: DBs/SB/bench or a chair
Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps
45/15; 50/10; 40/10; 30s back to back
DB Prisoner kneel to squat
Half burpee to squat
Pushup w. Toe reach
Standing DB skull crusher
Incline push ups
REST
10 High knees + 10 fast feet
Squat + single single db/kb/ press
Alt. one arm burpee
Ov reverse lunge + high knee
Squat, Curl and Press w. DB
Tabata
Commando plank finisher
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 MINUTES
=========
- 10 Bodyweight Good Mornings
- 8 Cosak Squats (4 e.s.)
- 6 Alt. V sits (3 e.s.)
- 40 Single skips
STRENGTH/SKILL
6 x 90 SECONDS
=============
- 4 DB Thrusters e.s.
- 3 Under grip Bent Over Rows e.s.
CONDITIONING
4 ROUNDS FOR TIME
================
- 20 Single DB Power Snatches (10/10)
- 18 Box Jumps/Weighted Step Ups
- 38 DU’s/SU’s x 2 (76 singles)
Time cap: 12 Minutes
EQUIPMENT
- Jump Rope
- DB/KB
- Box/Chair
💪 6:30PM BRV360 S&C
Warm up:
– Scorpion
– Pike push up
– Retractions
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
