September 2020

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: elevated platform or low step

Warm up:
2 rounds

5 walkouts w. Push up
10 air squats
20 jumping jacks
10 lunges
4 rounds

Timing: 45/15, 50/10, 45/15, 30/30

In&out squats (jump in on an elevated platform)
Reverse 3 way lunge into high knee
Half burpees
Plank jumping jack into knee tucks
Hand release push ups
Frog jump squats
Knee tucks
10 x Shoulder taps + 2 up down plank
Side plank knee tuck left
Sideplank knee tuck right

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm up
10 X reps
Situps
Glute bridges
Walkouts
Hip flexor lunges

45/15 X 3

1. DB squat & single arm press
2. DB push up & row
3. DB leg raises
4. DB bent row to alt. Bent flys
5. DB fwd lunge & bicep curl
6. DB RDL
7. DB Russian twist
8. DB situps & 4 punches
9. DB lateral raises
10. DB upright row

Finisher 20/10

1. Squats
2. Hill climbs
3. Butt kicks
4. Vertical jumps
5. Squat hold
6. Star jumps
7. Plank jumps
8. High knees
9. Vertical jumps
10. Plank

🏋️‍️ 5.30PM BRV360 CROSSFIT

• 20 Broomstick Pass throughs
• 20 Good Mornings

• 10 Glute Bridges
• 10 Scapula Push Ups
• 20 High Knee Runs OTS
• 10 DB Rows or elastic band rows

• MIN 1: 20 Scapula Push ups
• MIN 2: 10 Scap Pull + DB Row e.s.
• MIN 3: 10 Planche Leans (on toes)
• MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top

• 8 Handstand Push Ups
• 12 DB Power Cleans (Double DBs)

• WARM UP: Broomstick, DB, Elastic band
• STRENGTH: DB, Towel/Table/Rings/Parallettes
• WOD: DB, BB

💪 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

Warm-up:
Forward hip flexor lunge
Rotations
Arm swings
Glute bridges

20/10 X 8

20 sec work & 10 sec work
Rest 30 seconds between sets

1. Pulse squat/ high knees
2. Vertical jumps/ butt kicks
3. Pushups/ Hill climbs
4. Lunge pulse/ starjumps

Rest & Repeat

⏱ 9.30AM BRV360 HIIT WORKOUT

40/20×3
Static Lunge pulses
Jump over burpees
Banded hammer curls
Overhead press
Bent over row
Squat with squat jumps
Skipping or tuck jumps
Butterfly sit ups
Decline mountain climbers
Kneeling donkey kicks

🏋️‍ 5.30PM BRV360 CROSSFIT

• 20 Broomstick Pass throughs
• 20 Good Mornings

• 10 Glute Bridges
• 10 Scapula Push Ups
• 20 High Knee Runs OTS
• 10 DB Rows or elastic band rows

• MIN 1: 20 Scapula Push ups
• MIN 2: 10 Scap Pull + DB Row e.s.
• MIN 3: 10 Planche Leans (on toes)
• MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top

• Front Racked DB Alt. Reverse Lunges
• Down Ups
• Double Unders/Single Unders x 2

• WARM UP: Broomstick, Elastic Band/DB
• STRENGTH: DB/KB, Broomstick, Chair, Parallettes
• WOD: DB/KB, Jump Rope

💪 6:30PM BRV360 S&C

A1. H/E Squat; 2 sec pause x 10
A2: Step up x 12 each

B1. Pistol Squat x 12 each
B2. Walking Lunges x 12 each
B3. Good Morning x 12

C1. B-Stance RDL x 12
C2. DB Leg curl x 12
C3. Plank tap out x 12 each

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
20 sec each
Arm circles
Windmills
Leg swings
Glute bridges

45/15
50/10
45/15
50/10

1. Starjump & toe touch
2. Reverse toe touches
3. Plank leg lifts
4. DB lunge & overhead press
5. DB pull through
6. DB pulse squats
7. DB one arm press in v sit hold
8. Hand Release Pushups
9. Starfish Crunches
10. Squat & butt kick

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

• 10 Push up to downward dog
• 20 Elastic band or Broomstick Pass throughs

4 ROUNDS

========

• 5 Cosak Squats e.s.
• 5 Single Dumble Cleans e.s.
• 30 Single unders
• 5 Single DB snatches e.s.

STRENGTH/SKILL

DUs UNBREAKABLE

10 MIN EMOM

==========

• MIN 1: 30 Sec Unbroken DU’s or SU’s
• MIN 2: 30 Sec Deadbugs

SCORE: The highest unbroken set

CONDITIONING

“SATURDAY SHUFFLE”

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

0 – 10 MIN:

• 30 Power cleans (BB/Single DB/Double DBs)
• 30 Reverse Burpees

10 – 20 MIN:

3 ROUNDS

• 10 Power snatches (BB/Single DB)
• 10 Burpees

20 – 30 MIN

• 30 Hang Squat Cleans
• 30 Lateral Burpees over the barbell

* Record times on all 3 different blocks

EQUIPMENT

• Jump rope
• Broomstick
• BB/DB

💪 9AM BRV360 S&C

Warm up:
– 5 x strict burpees
– 10 x Squat Stretch
– 10 x Floor to skies

A1. H/E Cycle Squat x 10
A2. Narrow lunge x 20 total
A3. Mountain climber x 30 total

B1. S/A Shoulder press x 10 each
B2. S/A Thrusters x 10 each
B3. Push Press x 20

SURPRISE FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM
Warm-up:
Butt kicks
Starjumps
Quick feet
Punches

12 mins.
Flutter kicks & squat
Pushup & shoulder taps
Static lunge pulse
V sits

12 mins.
Manmaker
Lying flutter kicks
Squat side step
Situps & twist

12 mins.
T rotations & Hill climbs
Single leg glute bridge
Kneel to squat
Pkank jump & leg lifts

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure: x7 6 min AMRAPS

1. 12 Ea
   Shoulder Press
   Kneeling Lateral raises
   Devils Press

2. 10 Ea
   Squat Thruster
   Lunge Pulse E/S
   Surrenders

3. 12 Ea
   Renadage Row
   Offset Push Up
   Clean + Press

4. 10 Ea
   Reverse Lunges
   Frog Pumps
   Glute Bridges

5. 12. Ea
   Mountain Climbers
   Commando Plank
   Monster Walks

6. 12 Ea
   Reverse Crunch
   V Up
   Heel tap sit ups

7. 12 Ea
   Side heel taps
   Russian twists
   Cross Overs

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

• 10 Scorpions (5 e.s.)
• 30 Jumping Jacks

3 ROUNDS

========

• 5 DB Strict Press e.s.
• 5 Squat Jumps
• 5 DB Rows
• 5 Hollow Rocks

STRENGTH/SKILL

PUSH JERK

PROGRESSIONS (BB/DB/BROOMSTICK)

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

• 4 strict press
• 4 push press
• 4 drop press (second half of push jerk)
• 4 dip, extend, drop press (push jerk)

6 x 90 Seconds

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

• 8-10 Push Jerks (hold 2 sec in drop/press position)
• 10 DB/KB Bent over rows

CONDITIONING

CHIPPER FOR TIME

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

• 25 Modified Pull Ups
• 10 Wall walks/walk outs
• 25 Side shuffle power lunges
• 10 Wall walks/walk outs
• 25 Modified Pull Ups

Time Cap: 14 Minutes

PULL UP OPTIONS

• Towel Pulls
• Ring Pulls
• Parallettes
• Broomstick between elevated objects

EQUIPMENT

• Barbell/broomsticl/DB/KB
• Broomstick
• Chairs

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute bridge
– Glute bridge walk out
– RDL

Work out:
A1. Double Contraction glute bridge x 10
A2. Bulgarian Split Squat x 10 each

B1. Good morning x 12
B2. Tempo reverse lunges x 10 each

C1. RDL x 12
C2. Goblet squat x 12
C3. Banded abductions x 30

🔐 6AM BRV360 LOCKDOWN WORKOUT

Reps
Round 1= 15
Round 2= 10

1. Reverse lunges wide to narrow
2. Triple pulse jump lunge
3. Run x3

Repeat x2

1. Wide to narrow pushups
2. Decline mountain climbers
3. Run x3

Repeat x2

1. Explosive step ups
2. Side step ups
3. Run x3

Repeat x2

1. Russian twists
2. V sit
3. Run

Repeat x2

1. Banded side raises
2. Toe taps on bench
3. Run x3

Repeat x2

1. Bunny hops
2. Thrusters
3. Run x3

Repeat x2

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Chair, DB/KB/Weight object

Tabata warm up
Jumping jacks
Windmills
walkouts
air squats

3 rounds 45/15, 50/10, 45/15

DB step ups left leg
DB Step ups right leg
DB Front rack alt. lunges
DB Car wheel into OV press
Diamond push ups

1min rest

10 High knees + 10 mountain climbers
Alt. Single arm thruster
Alt. one arm burpee
Ov reverse lunge + high knee
DB narrow stance squat
Finisher weighted crab walk until failure

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

6 MINUTES

========

• 5 Walk outs to Squats
• 10 Standing Thoracic Rotations (broomstick)
• 10 Glute Bridges
• 5 DB Press e.s.

STRENGTH/SKILL

BACK SQUAT

==========

7 X 90 Seconds

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

* Aim for Quality at bottom position

CONDITIONING

FOR TIME

========

27-21-15-9-3

• Thrusters (BB/Single DB/Double DBs)
• Lateral Burpees over BB/DB

* E2MOM: 8 Sit Ups

Time Cap: 18 minutes

EQUIPMENT

• WARM UP:Broomstick, DB
• STRENGTH:BB/DB/KB
• WOD:BB/DB/KB

 💪 6:30PM BRV360 S&C

 Warm up:
– Push up
– Open book
– Walk outs

Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12

B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12

C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Equipment. Kettlebell

Warm-up
Arm swings
Leg swings
Torso rotations
Windmillls

4 X 8 mins AMRAPS

1. 12 reps
   KB swings
   KB Squats
   KB press
   KB upright row

1. 2, 4, 6, 8, etc.

Burpees
Squat/lunge/lunge
Pushups
Situps

1. Core. 15 reps
   Leg raises
   Plank leg lifts
   Elbow to knee crunches
   Cycle crunches

1. 12 reps
   KB one arm row
   KB squat high pull
   KB RDL
   KB Thrusters

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed:
Light DB/ KB/Weight Plate

Weighted sit ups with russian twist
Hip dips with spiderman
In & out knees three way
Plank arm reach
V-sit heel tap
15s Leg raises/15s flutter kicks/15s scissor kicks/15s hold

Tabata finisher
Superman raise

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

• 10 Broomstick pass overs
• 10 Scapula push ups
• 5 Sit Ups
• 10 DB Swings (5 e.s.)

STRENGTH/SKILL

CORE

=====

15 MIN EMOM

• MIN 1: 40 sec Alternating V-ups
• MIN 2: 40 sec Back extensions
• MIN 3: 40 sec Russian Twists

CONDITIONING

FOR COMPLETED ROUNDS

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

BUY IN: 1 MIN Toe Tapping Straight Arm Plank

Then

5 Rounds of 2 MIN to Finish:

• 12 Hang DB Snatch
• 18 Down Up Lateral Jump over object
• 12 Hand Stand Push Ups (Kipping, Box/Chair, Piked)

Then

CASH OUT: 1 MIN Toe Tapping Straight Arm Plank

Score: Amount of completed 2 Minute rounds.

EQUIPMENT

• Exercise mat
• Dumbell
• Broomstick
• Chair or elevated object

💪 6:30PM BRV360 S&C

 WARM UP:
– 10 x strict burpees
– Lunge to hip stretch
– 30 sec plank

REPEAT

WORK OUT:
A1. Deadlift 4 x 12
A2. DB Snatch 4 x 20
A3. Sprinter crunches 4 x 20

AFAP PYRAMID
10 – 1, 1 – 10

Goblet Squat
Push press
Sit up