🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed: box/chair
Warmup:
Tabata
Walkouts
Air squats
Burpees
Shoulder taps
40/10 x 2, 30/10x 2
Prisoner kneel to squat
Half burpee to squat
Pushup w. Toe reach
Bicycle crunches
Starfish
1min rest
Pulse jump squat
Alt. one arm burpee
Decline push ups
Curtsey lunges
V-tucks
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment DB or Sandbag
Warm up.
10 reps X 2
Squats
Lunges
Glute bridges
R1 50/10
R2 45/15
R3 40/20
Stay on exercise for 3 rounds before moving to next exercise.
- DB alternating thruster
- Squat & lunge
- Plank leg lifts
- Situps & twist
- DB alternating bent row
- DB forward lunges
- Push up & shoulder taps
- DB burpees
- Squat pulse
- DB Renegade Rows
Finisher 20/10 X 2
Hillclimbs
Static lunge left
Static lunge right
Touch floor squats
T rotation left
T rotation right
Star jumps
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
GYMNASTICS: PULL/PUSH
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10 MIN EMOM
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- MIN 1: 4-6 Modified Pull Ups (hold 3 sec at top)
- MIN 2: 4-6 Deficit Push Ups between DB’s (hold 3 sec at bottom)
CONDITIONING
10 MIN AMRAP
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- 40 Double unders / Single Unders x 2
- 8 Pistol Squats/Close stance Squat weighted
Rest 1 Min
Then
4 INTERVAL ROUNDS
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- 20 Sec Piked Shoulder Taps to Athletic Lunge
- 10 Sec Rest
- 20 Sec Glute Bridge Walk to SL Glute Raise
- 10 Sec Rest
💪 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