October 2020

🔐 6AM BRV360 OUTDOOR HIGH INTENSITY WORKOUT

Tabata. Open gym.

Warm up
Walking lunges and run back
Travelling butt kicks and run back
Travelling leg kicks and run back
Run to fence and back.

20/10 X 8 Superset

1. Half burpee & shoulder taps/ situps & twist
2. Squat & lunge/ butt kicks
3. Pushups/ plank
4. Leg raises/ cycle crunches
5. Vertical Jumps/ cycle squat

REST

1. Starjumps/ high knees
2. Hill climbs/ plank jumps
3. Standing oblique crunch/ squat hold
4. Reverse toe touches/ lying toe touches
5. Lunge pulse/ in & out squats

⏱ 9.30AM OUTDOOR HIIT WORKOUT

Tabata. Open gym.

Warm up
Walking lunges and run back
Travelling butt kicks and run back
Travelling leg kicks and run back
Run to fence and back.

20/10 X 8 Superset

1. Half burpee & shoulder taps/ situps & twist
2. Squat & lunge/ butt kicks
3. Pushups/ plank
4. Leg raises/ cycle crunches
5. Vertical Jumps/ cycle squat

REST

1. Starjumps/ high knees
2. Hill climbs/ plank jumps
3. Standing oblique crunch/ squat hold
4. Reverse toe touches/ lying toe touches
5. Lunge pulse/ in & out squats

🏋️‍️ 5.30PM OUTDOOR CROSSFIT

• Min 1: 3-5 reps e.s. Pistol Squats/Assisted Pistols
• Min 2: 4-8 Weighted Jefferson Curls (Box or elevated platform)

• 30 Sec BB Power Clean and jerk (light)
• 15 Sec Rest
• 30 Sec BB Power Snatches (light)
• 15 sec Rest
• 30 Sec BB Overhead Alternating Lunges
• 15 Sec Rest
• 30 Sec Sit Ups
• 15 Sec Rest

• 800m Run/3.5 Minutes Skipping

💪 6:30PM OUTDOOR S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40

⏱ 7AM BRV360 HIIT WORKOUT

H A L L O W E E N SPECIAL

Equipment. DB & KB & Bench/chair

Warm up.
Arm circles
Leg swings
Torso rotations
Windmills

R1 40/20 & 9 X starjumps
R2 40/20 & 6 X squat jumps
R3 40/20 & 3 X burpees

1. Squat & lunge
2. Plank jump & leg lift
3. KB swings
4. Situps & twist
5. Lateral lunge
6. DB curl & press
7. DB snatch
8. Kneel to squat
9. KB deadlift
10. Incline pushups

Finisher
40/20

1. Starfish crunches
2. Supermans
3. Elbow to knee
4. Plank
5. Reverse toe touches

🏋️‍️ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

UNEVEN FARMERS CARRY

12 MIN EMOM

==========

• MIN 1: 45 sec. Weighted Surrender Lunges / 50M Single Arm Farmer’s Carry
• MIN 2: 30 sec Box/Chair HS Hold

CONDITIONING

20 MIN AMRAP

===========

• 2 MIN Single Skips / 400M Run*
• 20 Weighted Step Ups (10/10)
• DB Thrusters / 10 Wall Balls
• 5 Single Arm Weighted sit ups e.s.

* Run must be with your wall ball

💪 9AM BRV360 S&C

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

Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30

B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10

(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)

Finisher: 50 BW squats and 25 butterfly sit ups

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment: DB & KB & Bench/ Chair

Warm up.
Walkouts
Glute bridges
Situps
Squats

EMOM A (16 mins)
Min 1. Courtesy lunges X 24
Min 2. Pushups X 12
Min 3. KB upright row X 15
Min 4. Burpees X 10
Min 5. DB thruster X 15
Min 6. Plank with shoulder taps X 20
Min 7. Starjumps X 40
Min 8. Rest

EMOM B (19 mins)
4 MIN X DB step ups X 16
Rest 1 Minute
4 MIN X DB Renegade Rows X 20
Rest 1 Minute
4 MIN X DB lunges X 16
Rest 1 Minute
4 MIN X DB leg raises X 20

⏱ 9.30AM BRV360 HIIT WORKOUT 

TIMING
30/30 – 60 – 10min
30/20 – 50 -8.3min
30/10 – 40 – 6.5mi
30/0 – 30 – 5min

EXERCISES
Kneel to step ups alternating
Bunny hops
Hill climb + push-up
Cycle squats
Incline pushups
Decline Spider-Man’s
1/2 burpees
Squat kick back
Frost raises
Tuck jump to half burpee

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

PUSH PRESS

TEMPO PUSH PRESS (3-1-2)

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

• 3 Sec In Dip decent
• 1 Sec on Drive extension
• 2 Sec Hold at top

8 X 90 Seconds

• 5 Tempo Push Press 3-1-2

CONDITIONING

FOR TIME

========

25-20-15-10-15-20-25

• Down Ups
• Box Jump Overs/Jump Over object
• Double Unders/Single Unders x 2

TIME CAP: 15 minutes

🍑 6.30pm BOOTY BUILDER

WARM UP:
– RDL
– Walking toe taps
– Squat

WORKOUT:
A1: BB Hip Thrust x 12
A2: Bulgarian s/s; Full rom x 12 each
A3: Seated abductions x 30

B1: Good morning x 10
B2: Glute bridge x 15
B3: Goblet squat x 15

FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Sumo sets- 15 reps

1. Floor press
   Renegade rows
   Overhead press
   X2 rounds
   Run x2

2. Sumo squats
   RDL
   Reverse lunges
   X2 rounds
   Runx2

3. Bulgarian split squats pulses x20
   Banded pull apart
   Dips
   X2
   Run x2

4. Squat with 3 sec pause
   Banded hammer curl
   Russian twists
   X2
   Run x2

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Pair of DB/KB/SB

Warm up

4min Tabata
High knees
Butt kicks
Walkouts
Toe touches

12 min EMOM
Double DB front squat
Single arm KB/DB swing
DB front to side raises
Goblet KB/DB hold reverse lunges
1min rest

9min EMOM
DB Renegade rows
DB T-push ups
Skull crusher
1min rest

9min EMOM
DB squat hold punches
Plank hold
Star ups

4min Tabata
Superman raises
Hollow hold

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BACK LOADED SQUATS

TEMPO BACK LOADED SQUATS

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

6 X 90 Seconds

• 8 Back Loaded Squats 4-1-1 (DB/KB/BB)

CONDITIONING

FOR TIME:

========

21 – 15 – 9 – 3

• DB Power Snatches

7 – 5 – 3 – 1

• Wall Walks / Walk outs x 2

 💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Warm up
Quick feet
High knees
Torso twists

6 X 6 min Amraps. 6 reps
30 sec rest between amraps

1. Pushup/ row/ shoulder taps
   Situps
   Leg raises

2. Cycles squat
   High knees reverse lunge
   Squat oblique crunch

3. Vertical jumps
   V sits
   Cycle crunches

4. Touch floor squat
   Squat lateral walks
   Forward lunges

5. Laying down toe touches
   Plank leg lifts
   Half burpees

6. 20 X reps
   Hill climbs
   Butt kicks
   Scissor kick to squat

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up
Walkouts
Lizard stretch
20 shoulder taps
20 mountain climbers

2 rounds 40on/10off at each par of exercises, then 30s back to back

Starfish
Hollow hold
V-sit w. Heel taps
Prone brace
Spiderman plank
Sit up to toe reach

🏋️‍️ 5.30PM BRV360 CROSSFIT

• MIN 1: 40 Sec Weighted / Unweighted Russian Twists
• MIN 2: 40 Sec Piked Leg Lift Over DB/KB
• Min 3: 40 Sec Mountain Climbers

• Reverse Plank (straight Arms)

• 18 DB Renegade Rows (9/9)
• 22 Single DB Push Press (11/11)
• 26 DB Swing (13/13)
• 32 Lateral Burpees Over Object
• 26 DB Swing (13/13)
• 22 Single DB Push Press (11/11)
• 18 DB Renegade Rows (9/9)

• 2 MIN Plank Hold

💪 6:30PM BRV360 S&C

 Warm up:
– Walking toe taps
– Squat stretch
– Full depth squat

A1. Bulgarian S/S x 12 each
A2. Pistol Squat x 12 each

B1. Step up x 20
B2. Reverse Lunges x 20

C1. Sissy squat x 8 or 45 sec wall sit
C2. H/E 1 and 1/4 Squat x 15
C3. H/E BW Squat x 15

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Warm up:
Tabata
Half burpees
Air Squats
Push ups
Toe touches

4 x 30s 1st exercise + 30s 2nd exercise /30 rest
Cosak squats
Curtsey lunge + squat

4 x 30s + 30s /30 rest
Pulse jump squats
Fast feet

4 x 30s + 30s /30 rest
Incline push ups
Mountain climbers

4 x 30s + 30s /30 rest
Burpee with knee tucks
Forward backward lunge on the same leg

4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks

4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: Dumbells

Warm up:
Walkouts
Reverse lunges
Twists

40/20
45/15
50/10

1. DB Arnie press
2. DB Thruster
3. DB bent flys
4. DB alt. Lunges
5. DB situps with 4 punches
6. DB RDL
7. DB Front to Side raises
8. DB Goblin Squat
9. DB alt. Bent row
10. DB hammer curls to shoulder press

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CLEAN COMPLEX

4 INTERVAL ROUNDS

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

• 30 Sec: 3 x 1 Hang Power Clean + 1 Push Press
• 15 Sec Rest
• 30 Sec: Dead Bugs
• 15 Sec Rest
• 30 Sec: 3 x 1 Hang Power Clean + 1 Push Jerk
• 15 Sec Rest
• 30 Sec: Prone Arm and Leg Raises
• 15 Sec Rest
• 30 Sec: 3 x 1 Power Clean + 1 Split Jerk
• 15 Sec Rest
• 30 Sec: Prone Snow Angels
• 15 Sec Rest

CONDITIONING

6 MIN AMRAP

==========

• 10 Sumo Deadlift High Pulls
• 10 HSPU/Box HSPU/Push Ups

Rest 2 Minutes

5 MIN AMRAP

==========

• 12 Deadlifts (DB/KB/BB)
• 30 Sec L seated Object Overhead Hold (Plate/KB/DB)

💪 6:30PM BRV360 S&C

 Warm up:
Push ups
Open books
Supermans

A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12

B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15

C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata
20/10 X 8 Superset

Equipment : DB

Warm-up
Walkouts
Push up
Glute bridges
Situps
Lunge stretch

BODYWEIGHT

1. Squats/ lunges
2. Tricep pushups knees/ shoulder taps
3. Starjumps/ Hill climbs
4. Flutter kicks & 4 punches/ pulse lunges

DB

1. DB Arnie press/ DB alternating press
2. DB 3 way raise/ DB punches
3. DB RDL/ DB lateral lunge
4. DB bent row/ DB floor press

CORE

1. Glute bridge marches/ cycle crunches
2. Plank jumps/ heel taps

⏱ 9.30AM BRV360 HIIT WORKOUT

Timing
45/15
50/10
45/10

Exercises
Star jump burpee
Pistol squat jumps
Upright row
Side step ups
Kneel to squat
Hammer curls
Side step pushups
Donkey kicks
Plank leg raises
V jumps with jump lunges

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

ROMANIAN DEADLIFTS

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

6 X 90 Seconds

• 8 BB/KB/Double DB Romanian Deadlifts
• 10 Sec Squat Hold

CONDITIONING

CROSSFIT GAMES 2020 EVENT 6: TTB/LUNGES

FOR TIME:

========

30-20-10

• Toes to Object (DB/KB/Plate)
• Front Racked Alternating Front Lunges (DB/KB/Plate/BB)

Time Cap: 10 Minutes

EXTRA CREDIT

BOOTY BUILDER

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

3 ROUNDS

• 8 Prone leg lifts e.s.
• 8 Weighted Kneeling Hip Thrusts

 💪 6:30PM BRV360 S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40

⏱ 7AM BRV360 HIIT WORKOUT

Grand Final Day Workout

Equipment. DB or Sandbag

Warm up.
Arm circles
Windmills
Walkouts
Glute bridges
Quick feet

45/15
40/20
50/10
30/30

Complete 4 rounds of 5 exercises then rest and start 4 rounds of next 5 exercises.

1. DB bent over rows
2. DB Front squat
3. DB push press
4. Mountain climbers
5. Elbow to knee crunches

Rest

1. DB renegade rows
2. DB Alternating lunges
3. DB upright row
4. Squat jumps
5. Reverse toe touches

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

5 ROUNDS

========

– 20 Jumping Jacks
– 5 Walk outs to Air Squats
– 5 Alternating V ups e.s.
– 10 Sumo Good Mornings

STRENGTH CONDITIONING

“PUMPING IRON”

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

5 ROUNDS

– 40 Sec DB Floor Press
– 20 Sec Rest
– 40 Sec Single DB Turkish Sit Up R
– 20 Sec Rest
– 40 Sec Single DB Turkish Sit Up L
– 20 Sec Rest
– 40 Sec DB Pendlay Rows (DB from floor)
– 20 Sec Rest
– 40 Sec Back Loaded Squats
– 20 Sec Rest
– 40 Sec DB Alternating Kickstand Deadlifts
– 20 Sec Rest

REST 1 MINUTE BETWEEN ROUNDS

“Feel DA PUMP!”

💪 9AM BRV360 S&C

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

Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30

B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10

(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)

Finisher: 50 BW squats and 25 butterfly sit ups

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Grand Final Holiday Special

EMOM 1. (12 mins)
Min 1. 20 X situps
Min 2. 15 X hand Release Pushups
Min 3. Plank 45 secs

EMOM 2. (12 mins)
Min 1. 8 X reverse lunge & high knees
Min 2. 15 X scissor kick to squat
Min 3. Squat hold 45 secs

EMOM 3. (12 mins)
Min 1. 20 X vertical jumps
Min 2. 10 X burpees
Min 3. Rest

⏱ 9.30AM BRV360 HIIT WORKOUT

 Timing

40/20×3

Exercises:

1. Upright row
2. Pulse lunge + jump lunge
3. Banded lying side raises
4. Burpees
5. Heel taps
6. Bulgarian split pulses
7. Squat + squat jumps
8. Push press
9. Hammer curls
10. 1/2 burpee + push-up

🏋️‍5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS: TOES TO OBJECT

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

PROGRESSIONS:

– 4 Bent knees Toes To object (held above eye line)

– 4 Straight legs toes to Object Tap (held above eye line)

– 4 Straight legs to Object tap (held from floor, bigger range of motion)

Repeat

10 MIN EMOM

===========

– MIN 1: 10 TTO (DB.KB, choose your best achievable option)

– MIN 2: 10 Plank Chop to Knee Tucks (smooth movement)

CONDITIONING

“HUMAN CRUSHERS”

5 INTERVALS FOR REPS:

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

2:30 MINUTES OF

– Max reps DBs Human Crushers (2 DB Renegade Rows, 1 Push Up, 1 Double DB Cluster, 2 Alternating DBs OH Front Lunges

Rest 1 Min. between intervals

Options:

– Double DB (Recommended)

– Single DB

– Double KB

– Single KB

Top of Form

🍑 6.30pm BOOTY BUILDER

WARM UP:
– RDL
– Walking toe taps
– Squat

WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total

B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each

C1: RDL x 12
C2: Glute bridge x 12
C3: Banded seated abduction x 20

🔐 6AM BRV360 LOCKDOWN WORKOUT

 SUPERSET SESSION
Hand release pushups x15
Side raises x15
X3

Runx3

Slow tempo squats x15
Crab walks x20
X3

Run x3

Seated single arm row banded x15
Banded pull aparts x20
X3

Run x3

Side step ups x15
Bulgarian slip squats x12
X3

Run x3

Start from the beginning

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: SB/MB/pair of DBs/box or chair

Warm up
Lunge with rotation
Air squats
Jumping jacks
Shoulder taps
Mountain climbers

Alternating 6min EMOM

1. DB Goblet squat + 3 pulses
   DB Wall sit

1. Step up left leg
   Bulgarian split squat right leg

1. Step up right leg
   Bugarian squat left leg

1. Half burpee+curl and press
   Hand release push ups

1. Mountain climbers/hold
   V-tucks/hold

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SNATCH COMPLEX

10 MIN EMOM

==========

– 1 Hang High Pull + 1 Power Snatch + 2 Hang Squat Snatch

CONDITIONING

21-15-9-3

– Box Jumps/Broadjumps

– Planked DB Drag to Row

Time Cap: 14 Minutes

 💪 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