🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Equipment:
DB & KB
Warm up
10 X reps
Squats
Lunges
Situps
- 20 mins
Min 1. 20 reverse lunges with DB
Min 2. 20 DB Renegade Rows
Min 3. 12 DB curl & press
Min 4. 12 pushups
Min 5. 20 DB snatch
- 21 mins
Min 1. 15 X plank jumps
Min 2. 12 X KB swings
Min 3. 9 X DB devil’s press
Repeat
Then plank 1 minute
Min 1. 15 X vertical jumps
Min 2. 12 X KB squats
Min 3. 9 X DB manmaker
Repeat then plank 1 minute
Min 1. 15 X mountain climbers
Min 2. 12 X KB press
Min 3. 9 X DB Thrusters
Repeat then plank 1 minute
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure x5 6 min AMRAPS
- DB or KB high pull x 12
DB Shoulder Press x12
DB Lateral Raise x12
- Bent Over Row x12
Renadage Row x 10 E/S
Over head Bridge Pull
- DB or KB floor Press x 12
Push Up x 12
Diamond Push Up x12
- Dips x 12
Tricep Kickbacks x 12
Hammer curls x 12
- Plank Taps x 20
Commando Plank Ups x 12
Mountain Climber x 20
🏋️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
SNATCH COMPLEX
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7 x 90 Seconds of:
- 2 Hang Muscle Snatch
- 2 Hang Squat Snatch
- 2 Power Snatch
CONDITIONING
4 INTERVAL ROUNDS OF:
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- 40 Sec. Plank to Toe Taps
- 20 Sec. Rest
- 40 Sec. Lateral Skater Jumps
- 20 Sec. Rest
- 40 Sec. Object hold Hollow Body knee tucks
- 20 Sec. Rest
- 40 Sec. Burpee to Broad Jump
- 20 Sec. Rest
Movement demos in SUGARWOD’s “Notes section” of the day.
🍑 6.30pm BOOTY BUILDER
Warm up:
– Glute Bridge
– Good morning
– Hamstring to hip stretch
A1. Hip Thrust x 12
A2. B Stance RDL x 10 each
B1. Glute bridge x 10
B2. Step up x 10 each or Static lunges x 10 each if no step
C1. Good morning x 10
C2. Banded squats x 12
C3. Seated abductions x 30
