🔐 6AM BRV360 LOCK DOWN WORKOUT
EMOM
3 Rounds ON each Exercise
Super Set Emom
Kettle Bell Swing / Glute Bridges
KB Reverse Lunges / Lunges
Sand Bag Thruster / Broom stick Thruster
Sandbag Front Squats / Broom Stick Front Squat
Assualt Bike Leg Only / Jump Rope
Sprints / Sprints
Box Step Up / Step Uo
Dips / Floor Dips
Deadball Wall Slam / Push-up Reach Out
Dead Ball Slam Burpee / Burpee
Wall Ball
Wall Ball Vertical Jump
🏋️♂️ 5:30PM OUTDOOR CROSSFIT
WARM UP
3 Rounds
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- 10 Good Mornings
- 4 Alternating Lunges e.s.
- 3 Hollow Hold To Superman
- 2 x Complex: 1 DB Strict Press + 1 Push Press + 1 Push Jerk e.s.
- 10 Jumping Jacks
STRENGTH/SKILL
12 MINUTES or 6 SETS
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OH PRESS COMPLEX
- 1 Strict Press + 2 Push Press + 1 Push Jerk
In between Sets:
- 4 DB Muscle Snatch (2 e.s.)
Options for Complex
- Bodyweight with Broomstick
- DB
- KB
- Barbell
CONDITIONING
12 MIN EMOM
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- Min 1: 40 Sec Box Jump 20″
- Min 2: 40 Sec Box Shoot Throughs 20″
Score: Amount of Box Jumps
EQUIPMENT
- OH Complex: BB/KB/DB/Broomstick
- WOD: Boxes/Chairs/ Tables
- Exercise Mat
🍑 6.30pm BOOTY BUILDER
Warm up:
– BW glute bridges
– BW RDL
– Scorpion
WORKOUT:
A1: Glute Bridge x 8
A2: Lateral lunge x 10 each
A3: Lying or seated abductions x 30
B1: RDL x 8
B2: Single leg DL x 10 each
B3: Sumo DL (DB/KB) x 20
C1: Double contraction glute bridge x 10
