September 2020

⏱ 7AM BRV360 HIIT WORKOUT

Equipment : DB or sandbag

Warm-up:
Quick feet
Arm circles
Windmills
Hip flexor lunge

R1. 60/10
R2. 50/10
R3. 45/15
R4 20/10 X 2

1. DB fwd lunge& bicep to hammer press
2. DB bicep curl to upright row
3. DB Arnie press
4. DB sumo squat & fwd punches
5. DB bent row & bent flys alt.
6. DB leg raises arms straight up
7. DB floor press
8. DB sit up
9. DB lateral lunge touch toe
10. DB Renegade row

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

4 ROUNDS

========

• 10 Sumo Good Mornings
• 5 Lunged Rotations e.s.
• 10 Scapula Push Ups
• 5 Hip Bridge walk outs

STRENGTH/SKILL

STRENGTH THROUGH MOVEMENT

==========================

12 MIN EMOM

• MIN 1: 8-10 Slow Lean Push Ups
• MIN 2: 4 DB/KB Screw In Screw Out to Rows e.s.
• MIN 3: 3 DB/KB Arm Bar e.s.

CONDITIONING

14 MIN AMRAP

===========

• 16 Alternating Single Arm Down Ups (8 e.s.)
• 12 DB/KB/BB Sumo Deadlift High Pulls
• 10 Floor Single DB/KB Press e.s.
• 20 Air Squats

EQUIPMENT

• Exercise mat
• DB/KB/BB

💪 9AM BRV360 S&C

Warm up:
– Walking ham stretch
– Walk out to push up
– Squat stretch

Work out:
A1: Deficit Push ups x 20
A2: Alt Lunges x 20
A3: Devils press x 12

B1: Shoulder press x 20
B2: Sprinter crunches x 20
B3: 1 and 1/4 Goblet squats x 15

SURPRISE FINISHER

🔐 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

========

• 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP

Equipment- bench and PLATE OR DB’s

Chipper
10 burpees
15 kneel to squats
Run x50m
20 step ups
25 Glute Bridges
Run x50m
30 hill climbs
40 donkey kicks
Run x50m
45 pulse lunges
50 standing chest press
Run x50m
55 calf raises
60 single leg Glute Bridges
Run x50m
65 v jumps
70 leg raises
Run x100m
Rest 1 minute and then go backward to the beginning

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Sandbag/Medicine ball/ DBs/Box or chair

Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps
3 rounds at each part

Timing: 40/20, 50/10, 45/15
SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step overs
SB Thrusters
Reverse plank hold
Tricep dips
SB overhead press
Alt. V-ups
Side plank hold
Sit ups w. russian twist
Side plank hold

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

4 ROUNDS

========

• 10 broomstick pass overs
• 5 Broomstick/Barbell Hang Snatches
• 5 Broomstick/Barbell Power Cleans
• 10 Jump Squats

STRENGTH/SKILL

CLEAN COMPLEX

=============

14 MIN EMOM

• MIN 1: 1 Deadlift + 1 Hang Clean High Pull + 2 Hang Power Clean + 2 Squat Clean
• MIN 2: 10 Prone arm and leg raises

CONDITIONING

6 x 2 MIN TO COMPLETE:

===================

• 12 Table Rows/Modified Pull Ups
• 12 Hang Power Snatches (DB alt./Barbell)

Score: Amount of Completed 2 MIN Rounds.

EQUIPMENT

• WARM UP:Broomstick/BB/DB
• STRENGTH:DB/BB
• WOD:Table/chairs and broomstick, BB/DB

 💪 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Rectractions

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

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Warm-up
Quick feet
Butt kicks
Starjumps
Quick feet

20 min time cap Amrap
Starting at 10 reps, then 9, then 8 etc.
Burpees
Pushups
Squats
30 sec rest between sets

8 mins X 10 reps each
Butterfly situps
Toe touches
Leg raises
Shoulder taps
Plank leg lifts

8 mins X 10 reps each
Clock lunges
V sits
Standing oblique crunches
Lateral walks
Kneel to squat

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed:

Chair, or bench and light DB/KB/ weight object

Warm up
10 bird dog
20 shoulder taps
20 mountain climbers

3 rounds 45/15
Dead bug
Elevated mountain climbers
V-ups
side plank dips
Flutter kicks with weight object overhead
side plank dips

Tabata finisher
Commando plank/plank hold

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

=========

• 10 broomstick pass overs
• 5 Push Up to Pike
• 5 Scorpions e.s.
• 30 Single skips

STRENGTH/SKILL

SPLIT JERK

6 x 2MIN

=======

• 3-4 DB Split Jerks e.s. (hold 2 sec in drop/press out position)
• 5 Bent Over Rows e.s. (DB Comes from floor)

CONDITIONING

18 MIN AMRAP

===========

• 12 Close Stance Squats / Pistols
• 8 DB Deadlifts / BB Deadlifts
• 60 Double Unders / Single Unders x 2

EQUIPMENT

• DB/BB/KB
• Jump Rope

💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: skipping rope/weight plate (optional)

Warm up:
2 rounds
5 walkouts w. Push up
20 jumping jacks
10 air squats

3 rounds 45/15, 50/10, 45/15
Skipping rope/Plate hops
Lunges with kick back
Squat with side raise
Hand release push ups
Seated L to table top
1min rest, then

3 rounds 45/15, 50/10, 45/15
Curtsey lunges
Jumping squats
Bottom of a p.u. hold
Tricep dips
1min rest, then

3 rounds 45/15, 50/10, 45/15
Bicycle crunches
Plank reach
Heel touch
Plank hold

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
30 sec each
Butt kick
Shoulder taps
Pushups
Squats

50/10 X 2
45/15
30/10

1. DB thruster
2. Squat & lunge
3. Plank leg lifts
4. DB bent row to hammer press
5. Starjump & toe touch
6. DB walking lunge
7. Situps & twist
8. DB Front raise & shoulder rotation
9. Flutter kick & 4 punches
10. DB Renegade Rows

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

• 5 Samson Lunges e.s.
• 5 Reverse Scorpions e.s.
• 10 Hollow Rocks
• 5 DB or Broomstick Thrusters e.s.

STRENGTH/SKILL

GYMNASTICS: TOES TO OBJECT

========================

PROGRESSIONS:

• 4 Bent knee To object tap (single knees)
• 4 Bent knees to Object Tap (double knees)
• 4 Straight legs to Object tap

Repeat

8 MIN EMOM

==========

• MIN 1: 10 Hollow Hold KB/DB Pullover
• MIN 2: 8 Toes to Kettlebell

CONDITIONING

8 INTERVAL ROUNDS

================

• 30 Sec Alt. Single DB Hang Clean and Push Press
• 15 sec Rest
• 30 Sec Alt. Single DB Down Up to Russian Swing
• 15 Sec Rest

Score is Total Reps

EQUIPMENT

• DB/KB
• Exercise Mat

💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment: KB

Warm up:
Glute bridges
Situps
Rotations
Windmills

20/10 superset with KB

1. KB upright row/ starjumps
2. KB reverse lunges/ Hill climbs
3. KB Press/ shoulder taps
4. KB one arm row/ high knees
5. KB swings/ butt kicks

REST

1. KB deadlift/ walkouts
2. KB squats/ plank
3. KB situps/ cycle crunches
4. KB single arm high pull/ elbow to knee crunches
5. KB single leg deadlift/ squat hold

⏱ 9.30AM BRV360 HIIT WORKOUT

TIMING
40/20
50/10
30/30- toe reaches

Exercises

1. Triple pulse squats
2. Banded seated row
3. Sumo squat jumps
4. Forward and backward lunges
5. Chest to floor push hips
6. Hammer curl + shoulder press
7. Step ups alternating
8. Thrusters
9. Standing pulse donkey kicks
10. Overhead tricep extension

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

3 Rounds

=======

• 10 Lunged rotations
• 10 Broomstick pass throughs
• 5 Alt. V ups
• 20 Jumping jacks

STRENGTH/SKILL

OVERHEAD SQUAT

==============

7 X 90 Seconds

• 4 to 6 DB or BB Overhead squats/OH DB or BB Split stance Squats

* Aim for Quality at bottom position

CONDITIONING

6 x 90 sec to Finish:

===============

• 10 Toes to Kettlebell
• 5 Walk outs

💪 6:30PM BRV360 S&C

Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch

WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit

B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12

C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB/ Sandbag

Warm-up: 20 sec each
Squats
Butt kick
starjumps
Quick feet

40/20
45/15
50/10

1. DB burpee
2. Leg raises
3. DB single arm hammer curls & press
4. Butterfly situps
5. DB thruster & overhead lunge
6. Single leg glute bridge
7. DB bent rows & single arm row
8. Plank leg lifts
9. DB Renegade rows & push up
10. Squat & butt kick
11. DB push press
12. Reverse toe touches

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

6 MINUTES

========

• 10 Good mornings
• 5 Cosak Squats e.s.
• 5 DB Clean e.s.
• 5 Push ups

STRENGTH/SKILL

CLEAN AND PRESS

==============

6 INTERVALS OF 30 SEC WORK / 10 SEC REST

• 3 Deadlifts 2 Hang Power Cleans and 1 Push Jerk (Single DB e.s.)

CONDITIONING

FOR TIME

=======

Buy In 30 Air Squats

Then

15 – 9 -6

• Handstand push up (wall/chair)
• Single DB Devil’s Press

Time Cap: 14 Minutes

EQUIPMENT

• DB/BB
• Chair or elevated object

💪 9AM BRV360 S&C

Warm up:
– Walking ham stretch
– Scorpions
– Open books

Work out:
A1: Goblet Squat x 30
A2: Push ups x 20
A3: Devils press x 10

B1: Walking lunges x 30
B2: Shoulder press x 20
B3: Sit ups x 10

SURPRISE FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment: bench/chair

Warm-up:
Walkouts
Glute bridges
Arm circles
Windmills

12 min.

1. Touch floor squat
2. High knee to reverse lunge
3. Cycle squats
4. Split lunges

12 min.

1. Push up & shoulder taps
2. Hand Release Pushups
3. Tricep pushups on knees
4. Incline pushups

12 min.

1. Situps & v sit
2. Side plank leg lift left
3. Side plank leg lift right
4. Plank ups

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure 6 min EMOM x 6

1. x10 Shoulder Press
   x 10 lateral raises

2. x10 cleans
   x10 snatch’s

3. x10 halos E/S
   x10 front raise

4. x 10 Gorilla row 5 E/S
   x 10 bent over row

5. x 10 clean + press
x10 2 way raise

6. x12 leg raises
   x10 Heel touches E/S

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

• 20 Broomstick around the world (10 e.s.)
• 5 Squat rotations e.s.

3 Rounds

=======

• 5 Slow air squats
• 4 DB Press e.s.
• 3 DB Clean e.e.
• 10 DB Swings e.s.

STRENGTH/SKILL

SNATCH COMPLEX

===============

5 x 90 Seconds of:

• 2 Hang Power Snatch
• 1 Hang Squat Snatch
• 1 Squat Snatch

Options:

• Single DB
• Barbell (Recommended)
• Broomstick

CONDITIONING

FOR TIME

========

21-15-9

• Power Cleans (Single DB or BB)
• Front Squats (Single DB or BB)
• Push Press (Single DB or BB)

Time Cap: 12 Minutes

EQUIPMENT

• Dumbell/Barbell
• Broomstick

🍑 6.30pm BOOTY BUILDER

Warm Up:
– BW Glute Bridge
– BW RDL
– Walking toe taps

Workout:
A1. B-Stance Hip Thrust x 10 each
A2. DB RDL x 15

B1. Good morning x 12
B2. Double contraction glute bridge x 12

C1. Bulgarian s/s x 10 each
C2. Walking lunges x 12 each
C3. Banded goblet squat x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

Sprints increase by 2 after each round

5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 commando pushups
10 overhead press
10 arm circles- fwd and back
10 jump lunges
10 single leg Glute Bridges
10 Bulgarian split squats

How many rounds can they get through?

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed

Pair of dumbbells (moderate weight)/SB, mat

Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers

Timing
40/20
50/10
45/15
30/30 back to back

Forward backward lunge on the right/10s elevated leg hold
Forward backward lunge on the left/ 10s hold elevated leg hold
Skull crusher
Hammer curl and shoulder press
Wall sit
Plyo lunges
DB Thrusters
Squat hold calf raises
Plank hold
Alt. Flutter and scissor kicks / 10s raised leg hold
Spiderman plank

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 Minutes

========

• 10 Good mornings
• 10 Shoulder Taps
• 5 Sit Ups
• 5 Air squats

STRENGTH/SKILL

15 MIN EMOM

==========

• Min 1: 30 Sec Floor Back Extensions Snow Angels
• Min 2: 30 Sec Hollow Rocks
• Min 3: 30 Sec Elbow Plank to reach

CONDITIONING

FOR TIME

=======

• 60 Double Unders/Single Unders x 2
• 20 Walk out to Push Up
• 20 DB/BB Hang Power Snatch to OH Alternating Lunges R, L
• 20 Walk out to Push Up
• 60 Double Unders/Single Unders x 2

Time Cap: 15 Minutes

EQUIPMENT

• Jump rope
• DB/BB
• Exercise mat

 💪 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Rectractions

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

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Equipment. DB

Warm up:
5 then 10 reps
Squats
Lunges
Situps
Glute bridges

10 mins. 12 X reps
DB shoulder press
DB Snatch
DB bent flys
DB bicep curls
DB Renegade Rows

10 mins. 12 X reps
DB reverse lunges
DB situps
DB devil’s press
DB Front to Side raises
DB squats

10 mins. 5, 10, 15, 20 etc
Leg raises
Single leg glute bridge
Plank jumps
Supermans
Starfish Crunches

5 mins. 20 X reps
Starjumps
Hill climbs
Butt kicks

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed:

Light DB/ KB/Weight Plate

Warm up: repeat twice
10 alt lunges
5 walkouts with push up
20 windmills

Timing: 3 sets at each exercise 45/15

Finisher round 30s back to back all 6 exercises

2 x single leg, 2 x both legs tucks in V-position

Scissor kicks in V-position

Crunches with weighted bent knees

Cocoons

Commando plank

Reverse crunches w. hip raise

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

5 Minutes

========

• 10 Cosak squats
• 10 Good Mornings
• 5 Alternating V ups
• 5 Down Ups

STRENGTH/SKILL

FRONT SQUAT

===========

7 X 90 Seconds

• 5 to 7 Front Squats (3 sec pause at bottom)

* Aim for Quality at bottom position

CONDITIONING

4 x 3 MINUTES

===========

Buy in: 10 Weighted Narrow Squats

Then AMRAP

• 8 Burpee to DB/KB Deadlifts
• 16 Dumbell Renegade Rows

Rest 1 minute after every 3 MIN round

EQUIPMENT

• STRENGTH:BB/DB/KB
• WOD:DB/KB

💪 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