🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Equipment. Bench & KB
Warm up.
Walkouts X 5
Glute bridges X 10
Squats X 15
Arm circles X 20
EMOM A. 20 mins.
Min 1 to 10
ODDS – Step ups X 16
EVENS – KB goblet squats X 16
Min 11 to 20
ODDS – Incline pushups X 16
EVENS – KB press X 16
EMOM B. 20 mins.
4 min EMOM – KB swings X 15
Rest 1 min.
4 min EMOM – Burpees X 10
Rest 1 min.
4 min EMOM – KB Thrusters X 15
Rest 1 min
4 min EMOM – Jump squats X 15
Rest 1 min
⏱ 9.30AM BRV360 HIIT WORKOUT
Timing 45/15 x3
Exercises:
- Forward and backward lunges
- Hill climb x4 +x2 pushups
- Thrusters
- Star jumps
- Tripp’s pulse squats
- Incline side pushups
- Get ups
- Windmill sit ups
- Wall squats
- Glute step outs
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
DEADLIFTS
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7 X 90 Seconds
- 5 BB/KB/DB Deadlifts with slow 3 sec decent
- 4 Shin Box to Hip Thrust to e.s.
CONDITIONING
CHIPPER
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- 12 HS Push Up/Piked HSPU from Chair or floor
- 24 Sit Ups
- 48 Down Ups Jumps
- 24 Sit Ups
- 12 HS Push Up/Piked HSPU from Chair or floor
Time Cap: 16 Minutes
🍑 6.30pm BOOTY BUILDER
WARM UP:
– BW Good morning
– Glute bridge
– Deadbug
A1. RDL X 12
A2. Banded bridge and 2 x abduction x 12
B1. Hip Thrust x 12
B2. Tempo goblet squat x 12
C1. Glute bridge x 8
C2. Bulgarian s/s x 10 each
C3. Reverse lunge x 10 each