🔐 6AM BRV360 LOCKDOWN WORKOUT
Warm up
10 down ups
5 push ups
10 air squats
10 toe touches
Workout
4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks
4 x 30s + 30s /30 rest
180 degree squat
Curtsey lunge + squat
4 x 30s + 30s /30 rest
Decline push ups
Mountain climbers
4 x 30s + 30s /30s
Burpee with knee tucks
Forward backward lunge on the same leg
4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: DB/ sandbag
Warm-up
10 each
Squats
Lunges
Situps
Glute bridges X 2 rounds
60/10
45/15
30/10
45/15
- DB burpees
- DB leg raises
- DB push press
- DB situps & 4 punches
- DB Renegade rows
- DB upright row & curl & press
- DB courtesy lunges
- DB one arm press in v sit hold
- DB pull through
- DB snatch
🏋️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
CLEAN COMPLEX
=============
14 MIN EMOM
- MIN 1: 3 Pos. Hang Power Clean + 1 Squat Clean
- MIN 2: 20 Sec Reverse Planche Hold
CONDITIONING
27-21-15-9-3
==========
- Toes to Object
- DB/KB/BB Front SquatS
Time Cap: 12 minutes
💪 6:30PM BRV360 S&C
Warm up:
– Open books
– Push up with protraction & retraction
– Retractions
Workout:
A1. Floor press x 15
A2. Tricep kickbacks x 15
B1. Arnie Press x 12
B2. Skull Crusher x 12
B3. Lateral Raise with hold x 12
C1. Chest fly (bench or floor) x 12
C2. Push up x 15
C3. Sit up & press x 12
