Coming Workouts

⏱ 7AM BRV360 HIIT WORKOUT

Equipment.
Bench, DB, KB, Sandbag

Warm-up
10 squats
Lunges
Situps then 5

45/15
20/10 X 2
60/15

1. V sit & punches
2. KB swings
3. Single leg glute bridge
4. Incline pushups
5. DB bicep curl & upright row
6. Sandbag clean/ press or thrusters
7. DB step ups
8. Half burpee/ plank jump/ leg lift
9. DB floor press
10. Cycle squats

🏋️‍️ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

DUs UNBREAKABLE

8 MIN EMOM

==========

• MIN 1: Unbroken DU’s or SU’s attempts
• MIN 2: 30 Sec Sit Ups

CONDITIONING

“SATURDAY MINI SHUFFLE”

====================

0 – 4 MIN:

• 20 Power cleans (BB/Single DB/Double DBs)
• 20 Front Squats (BB/Single DB/Double DBs)

4 – 8 MIN:

3 ROUNDS

• 10 Power snatches (BB/Single DB)
• 10 Burpees

8 – 12 MIN

• 20 Hang Squat Cleans
• 20 Jumping Air Squats over object

12-16 MIN

4 ROUNDS

• 10 BB/KB/DB Sumo Deadlift High Pull
• 50 Double Unders (100 Single skips)

* Record times on all different blocks

💪 9AM BRV360 S&C

Warm up:
– Strict burpee
– Walk outs
– BW Squats

A1. Single arm shoulder press x 10 each
A2. Single arm push press x 10 each
A3. Single arm thruster x 10 each

B1. Pistol Squat x 10 each
B2. Constant tension/no lock out Squats x 20
B3. Duck walk lunges x 30

SURPRISE FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Equipment:
DB & KB

Warm up
10 X reps
Squats
Lunges
Situps

1. 20 mins
   Min 1. 20 reverse lunges with DB
   Min 2. 20 DB Renegade Rows
   Min 3. 12 DB curl & press
   Min 4. 12 pushups
   Min 5. 20 DB snatch

1. 21 mins
   Min 1. 15 X plank jumps
   Min 2. 12 X KB swings
   Min 3. 9 X DB devil’s press
   Repeat
   Then plank 1 minute
   Min 1. 15 X vertical jumps
   Min 2. 12 X KB squats
   Min 3. 9 X DB manmaker
   Repeat then plank 1 minute
   Min 1. 15 X mountain climbers
   Min 2. 12 X KB press
   Min 3. 9 X DB Thrusters
   Repeat then plank 1 minute

⏱ 9.30AM BRV360 HIIT WORKOUT

 Structure x5 6 min AMRAPS

1. DB or KB high pull x 12
   DB Shoulder Press x12
   DB Lateral Raise x12

2. Bent Over Row x12
   Renadage Row x 10 E/S
   Over head Bridge Pull

3. DB or KB floor Press x 12
   Push Up x 12
   Diamond Push Up x12

4. Dips x 12
   Tricep Kickbacks x 12
   Hammer curls x 12

5. Plank Taps x 20
   Commando Plank Ups x 12
   Mountain Climber x 20

 🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SNATCH COMPLEX

==============

7 x 90 Seconds of:

• 2 Hang Muscle Snatch
• 2 Hang Squat Snatch
• 2 Power Snatch

CONDITIONING

4 INTERVAL ROUNDS OF:

==================

• 40 Sec. Plank to Toe Taps
• 20 Sec. Rest
• 40 Sec. Lateral Skater Jumps
• 20 Sec. Rest
• 40 Sec. Object hold Hollow Body knee tucks
• 20 Sec. Rest
• 40 Sec. Burpee to Broad Jump
• 20 Sec. Rest

Movement demos in SUGARWOD’s “Notes section” of the day.

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute Bridge
– Good morning
– Hamstring to hip stretch

A1. Hip Thrust x 12
A2. B Stance RDL x 10 each

B1. Glute bridge x 10
B2. Step up x 10 each or Static lunges x 10 each if no step

C1. Good morning x 10
C2. Banded squats x 12
C3. Seated abductions x 30

🔐 6AM BRV360 LOCKDOWN WORKOUT

Reps- 20

Station 1
Run
Standing banded donkey kicks
Banded single leg hip thrusts
Lying banded side raises
Run
Sit ups

Station 2
Run
Banded pull aparts
Incline pushups
Banded side raises
Run
Sit ups

Station 3
Run
Vjumps
Kneels to squats
Chest to floor pushups
Run
Sit ups

Station 4
Run
Side step ups
Banded seated row
Banded crab walks
Run
Sit ups

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: box/chair, SB, 2xDB

Warm up

Mountain climbers
Lunge with rotation
Air squats
Jumping jacks
Shoulder circles
Devils press
10 fast feet + 10 high knees
DB Box step overs
Skull crusher
DB Thrusters
SB Cleans + half burpee
SB Front squats
SB O.V. press
SB RDL+Bent over row
SB run

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CORE

=====

15 MIN EMOM

• MIN 1: 10 Alt V Ups e.s.
• MIN 2: 40 sec Russian Twists
• MIN 3: 8 Standing Halos e.s.

CONDITIONING

FOR TIME

========

9-6-3

• Mod. Pull Ups
• Jumping Lunges

Rest 1 Min.

12-9-6

• Jumping Lunges
• Toes to Object

Rest 1 Min.

15-12-9

• Toes to Object
• Mod. Pull Ups

Rest 1 Min.

18-15-12

• Mod. Pull Ups
• Jumping Lunges
• Toes to Object

Time Cap: 18 Minutes

 💪 6:30PM BRV360 S&C

 Warm up:
– Lying/prone Y raise
– Retractions
– Scorpions

WORK OUT:
A1. DB 1 Arm row x 10 each (2210 tempo)
A2.. DB 1 Arm row x 10 each NO tempo

**Complete A1 and B1 on 1 arm, then swap

B1. DB Bent over row x 12
B2. Rear delt fly x 15

C1. Bicep curl x 12
C2. Zottman curl x 12
C3. Front raise x 15

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

Equipment. DB & bench

AMRAP 1. 15 mins
5 reps
DB push pres
DB bent row
DB upright row
DB bicep curl

AMRAP 2. 15 mins
10 reps
Walking lunges
Step ups
Up & down plank
Incline pushups

AMRAP 3. 6 mins
20 reps
Shoulder taps
Butt kick
Plank jumps
Touch floor squat

⏱ 9.30AM BRV360 CORE WORKOUT

Equipment needed: single DB

Warm up
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

Workout
Knee tuck + leg raises over an object
Toe reach
Halo w. russian twist
Spiderman plank into high plank
Reverse crunch w. hip raise
Alt. V-up
Tabata finisher
hollow hold/superman

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

FRONT SQUATS

============

7 X 60 Seconds

• 8 Front Squats (DB/KB/BB/Goblet)

CONDITIONING

7 ROUNDS OF 90 seconds

===================

• 5 Wall Walks or 7 Mod. walk outs
• 8 DB/KB Hang Squat Cleans (4 e.s.)
• Max DB/KB US Swings to Burpee
• Rest 45 Seconds after every round

Score: Total Amount of Swings to Burpees

💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Equipment needed: box/chair

Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats
Jumping jacks

12min EMOM
Step up high knee
Plyo lunge lunge squat
Hand release push ups
Seated L to table top
Rest 1min

12min EMOM
Vertical jumps to toe reach
Forward lunge with pulse x3
Plank jumps
Dips
Rest 1min

12min EMOM
Side to side squat with leg raise
Incline push ups
Russian twist
Flutter and scissor kicks

⏱ 9.30AM BRV360 HIIT WORKOUT

No equipment.

Warm up
Arm circles
Leg swings
Windmills
Torso rotations

30/20/10

R1 20 sec Hill climbs
R2 20 sec star jumps
R3 20 sec vertical jumps
R4 30/10

1. Static lunge right
2. Static lunge left
3. Reverse lunges
4. Push up & shoulder taps
5. Cycle crunches
6. Squat side step
7. Half burpee/plank jump/leg lift
8. Superman’s
9. T rotation right
10. T rotation left

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SUMO DEADLIFTS

=============

8 X 90 Seconds

• 4-6 Sumo Deadlifts BB/KB/DB
• 20-30 sec Handstand Hold/Pike HS Hold

CONDITIONING

3 ROUNDS FOR TIME

================

• 80 Single Unders
• 7 DB/KB Snatch (L)
• 7 DB/KB Thrusters
• 7 DB/KB Front Rack Lunges
• 80 Single Unders
• 7 DB/KB Snatch (R)
• 7 DB/KB Thrusters
• 7 DB/KB Front Rack Lunges

TIME CAP: 16 Minutes

💪 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

🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Equipment: DB & KB

Warm-up
Windmills
Torso rotations
Arm circles
Glute bridges

20/10 X 8

1. DB Thrusters
2. Situps & twist
3. Touch floor squat
4. Pushups with shoulder taps
5. KB swings

Rest

6. DB reverse lunge
7. Burpees
8. Starfish crunches
9. Vertical jumps
10. Hill climbs

⏱ 9.30AM BRV360 HIIT WORKOUT

Timing:
40/20
45/15
50/10

Exercises;
Squat pulses
Hill climb pushups
Thrusters
Jump over burpees
Squat kickbacks
Toe reaches
Chest press
Triple squat jumps
Step ups
Plank leg lifts

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS

==========

PUSH/PULL

16 MIN EMOM

==========

• MIN 1: 8-10 Wall HSPU/Chair HSPU/Piked from floor HSPU/Deficit Push Up
• MIN 2: 10-15 Bent over Scap Pulls with DB/KB/BB
• MIN 3: 5 Walk out to Planche Lean (Hold 3 sec at lean)
• MIN 4: 6-8 Modified Pulls: Table Row/DB or BB Row

CONDITIONING

FOR TIME

========

27-21-15-9-3

• Hollow Knee Tucks
• Shoulder Taps to Squat
• Toes to KB/DB

TIME CAP: 15 Minutes

 💪 6:30PM BRV360 S&C

Warm up:
– Squats
– BW Good morning
– Deadbug

A1. RDL x 12
A2. DB Leg curl x 15

B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15

C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40s

⏱ 7AM BRV360 HIIT WORKOUT

Equipment. DB

Warm-up
30 sec each
Butt kicks
High knees
Jogging on spot
Starjumps

40/20
45/15
50/10

1. DB lateral lunge & toe reach
2. DB Thrusters
3. DB squat, fwd press & O/H raise
4. Squat side step

Rest

1. DB push up & renegade rows
2. DB 3 way raise
3. DB Alternating press
4. Half burpee & shoulder taps

Rest

1. DB Russian twist
2. DB sit up & punch
3. DB leg raises
4. Plank jump & leg lifts

🏋️‍️ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS

==========

L-SIT

Progressions Options: (between chairs or elevated objects)

• V seated straight leg or bent knee (from floor)
• Knee Tuck Hold
• L-sit straight leg bellow parallel
• L sit straight leg at parallel

16 MIN EMOM

• MIN 1: 15-20 sec L-sit hold option
• MIN 2: 20-30 sec Vampires
• MIN 3: 20-30 sec Glute bridge walks

CONDITIONING

“FILTHY 30”

=========

• 30 Box Jumps/Squat Jumps
• 30 Down Up to KB/DB High Pull (15 e.s.)
• 30 KB/DB US Swings
• 30 Walking Lunges (e.s.)
• 30 Alt V Ups (15 e.s.)
• 30 DB/KB/BB Push Press (Single Arm 30e.s.)
• 30 Floor Back Extensions.
• 30 Goblet Squats

Time Cap 18 Minutes

💪 9AM BRV360 S&C

Warm up:

– Walking ham stretch
– Walk out to push up
– Squat stretch

Work out:
A1: Deficit Push ups x 20
A2: Alt Lunges x 20
A3: Devils press x 12

B1: Shoulder press x 20
B2: Sprinter crunches x 20
B3: 1 and 1/4 Goblet squats x 15

SURPRISE FINISHER

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm up:
20 sec each X 2 rounds
Jogging on spot
Star jumps
High knees
Then 20 X glute bridges
10 situps

30 Minute EMOM

1. High knees X 40 sec
2. Mountain climbers X 40 sec
3. Reverse lunge & high knees Left X 12
4. Reverse lunge & high knees Right X 12
5. Squats X 20
6. Pushups X 10
7. Squat hold X 40 sec
8. Side plank left X 40 sec
9. Side plank right X 40 sec
10. Burpees X 10

5 minute EMOM Finisher (45 sec each)

1. Leg raises
2. Starfish crunches
3. Elbows to knees
4. Cycle crunches
5. Reverse toe taps

⏱ 9.30AM BRV360 HIIT WORKOUT

 5 Min EMOM x 5

1. Goblet Squat x10
   Squat Pulse x 15

2. RDL x 10
   S/L Glute bridge x 10

3. DB or KB Swing x12
   Lunge Pulse x 10 E/S

4. Alternating Lunge x 12
   Spilt Jumps x 12

5. Knee to chest crunch x 12
   Leg Raises x 12

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

STRICT PRESS

6 x 90 SECONDS

==============

• 8 DB/KB/BB Strict press
• 5 Single Arm Y Raises

CONDITIONING

3 ROUNDS FOR TIME

================

• 20 Ground to overhead (DB/KB/BB)
• 50 mountain climbers (25 e.s.)

* can’t come out of plank

• 15 Burpees over object

Rest 2 min between rounds

TIME CAP: 16 Minutes

🍑 6.30pm BOOTY BUILDER

Warm up:
Glute Bridges
Bridge Walk outs
RDL

Work out:
A1: Hip Thrust x 10
A2: B-Stance RDL x 10 each

B1: RDL x 10
B2: Crab Walks x 20
B3: Abductions x 30

C1: Good Morning x 10
C2: Sumo DL x 15
C3: Glute Bridge x 20

🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP session

REPS= 5, 10

Superset session
5 burpees
5 lunges
5 sit ups repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 dips
5 incline pushups
5 bum lifts
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 jump lunges
5 double pulse lunges
5 flutter kicks
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 hill climb pushups
5 incline pushups
5 decline pushups
repeat going up by 5’s until you hit 10 (2 rounds)
50 v jumps repeat if you have time.

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed: DBs/SB

Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps

2 x 30s+30s/30s rest
DB lunge r. leg / lunge pulse
DB lunge l. leg / lunge pulse
Devil’s press/push press
Push ups/ push up hold
Frog jumps/Tuck jumps
DB Russian twist/V-sit hold
DB thruster/squat hold
DB Front to side raise/reverse plank hold
Mountain climbers/plank hold
Goblet squats/wall sit
Bicycle crunches/superman hold
Flutter kicks/elevated leg hold

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

BACK SQUAT

===========

7 X 60 Seconds

• 8 Back Squats

CONDITIONING

FOR TIME:

========

• 50 DU’s/100 SU’s

Rest 1 Minute

Then

15-12-9-6-3

• Handstand push ups
• DB/KB/BB Bent Over Rows
• Sit Ups

 💪 6:30PM BRV360 S&C

 Warm up:
– Scorpion
– Pike push up
– Retractions

Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each

B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each

C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP
Equipment. DB & KB

Warm-up
Walkouts
Shoulder taps
Situps
Glute bridges

AMRAP 1. 10 mins
10 X pushups
20 X squats
30 X situps
40 X lunges (total)

AMRAP 2. 12 mins
12 reps
KB swings
KB squat high pull
KB Press
KB deadlift

AMRAP 3. 10 mins
Start at 5 reps & increase by 5
DB thruster
DB snatch
DB bent row
DB flys

AMRAP 4. 5 mins
20 X reps total
Hill climbs
Butt kicks
Shoulder taps
Starjumps

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up
10 x Lizard stretch
20 x Shoulder taps
10 x Spider push ups

Equipment needed: Light DB/weight plate

Workout
40sec on/20sec off x 2 sets
Reverse plank march
Hip dips
Leg raises over an object
Plank to reach
Scissor kicks
Flutter kicks
side crunch
side crunch
Weighted sit ups

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

CORE

=====

12 MIN EMOM

• MIN 1: 5 Alt Airplanes e.s.
• MIN 2: 30 Sec Hollow Rocks
• MIN 3: 30 Sec Russian Twists

CONDITIONING

4 ROUND FOR REPS

================

• 1 MIN Max DB/KB Overhead Alt. Lunges
• 30 Sec Rest
• 1 MIN Max KB/DB/BB Sumo Deadlift High Pull
• 30 Sec Rest
• 1 MIN Max Weighted Step Ups
• 30 Sec Rest

💪 6:30PM BRV360 S&C

 Warm up:
– Hamstring to hip stretch
– Full ROM Squats
– Walking toe touches

Workout:
A1. Bulgarian Split Squat 1 & 1/4 x 10 each
A2. Goblet Squat; Constant tension x 15

B1. Pistol Squat x 12 each
B2. Sumo Deadlifts x 12

C1. Deficit Lunge x 10 each
C2. H/E DB Hack Squat x 10
C3. V-Sit ups or heel taps x 10