🔐 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
