🔐 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
- Pushup/ row/ shoulder taps
Situps
Leg raises
- Cycles squat
High knees reverse lunge
Squat oblique crunch
- Vertical jumps
V sits
Cycle crunches
- Touch floor squat
Squat lateral walks
Forward lunges
- Laying down toe touches
Plank leg lifts
Half burpees
- 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
STRENGTH/SKILL
CORE
12 MIN EMOM
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-
MIN 1: 40 Sec Weighted / Unweighted Russian Twists
-
MIN 2: 40 Sec Piked Leg Lift Over DB/KB
-
Min 3: 40 Sec Mountain Climbers
CONDITIONING
MAX HOLD
-
Reverse Plank (straight Arms)
Record time
Then
FOR TIME
========
-
18 DB Renegade Rows (9/9)
-
22 Single DB Push Press (11/11)
-
26 DB Swing (13/13)
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32 Lateral Burpees Over Object
-
26 DB Swing (13/13)
-
22 Single DB Push Press (11/11)
-
18 DB Renegade Rows (9/9)
Then
-
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