🔐 6AM BRV360 LOCKDOWN WORKOUT
AMRAP
Equipment. DB & KB
Warm-up
Walkouts
Shoulder taps
Situps
Glute bridges
AMRAP 1. 10 mins
10 X pushups
20 X squats
30 X situps
40 X lunges (total)
AMRAP 2. 12 mins
12 reps
KB swings
KB squat high pull
KB Press
KB deadlift
AMRAP 3. 10 mins
Start at 5 reps & increase by 5
DB thruster
DB snatch
DB bent row
DB flys
AMRAP 4. 5 mins
20 X reps total
Hill climbs
Butt kicks
Shoulder taps
Starjumps
⏱ 9.30AM BRV360 CORE WORKOUT
Warm up
10 x Lizard stretch
20 x Shoulder taps
10 x Spider push ups
Equipment needed: Light DB/weight plate
Workout
40sec on/20sec off x 2 sets
Reverse plank march
Hip dips
Leg raises over an object
Plank to reach
Scissor kicks
Flutter kicks
side crunch
side crunch
Weighted sit ups
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
CORE
=====
12 MIN EMOM
- MIN 1: 5 Alt Airplanes e.s.
- MIN 2: 30 Sec Hollow Rocks
- MIN 3: 30 Sec Russian Twists
CONDITIONING
4 ROUND FOR REPS
================
- 1 MIN Max DB/KB Overhead Alt. Lunges
- 30 Sec Rest
- 1 MIN Max KB/DB/BB Sumo Deadlift High Pull
- 30 Sec Rest
- 1 MIN Max Weighted Step Ups
- 30 Sec Rest
💪 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
