Lockdown Training - KW#21-14

Warmup (10 Minuten)

2 Sets
15 Kettlebell Swings 

3 Rounds
5 One Arm Kettlebell Swings
5 Kettlebell Clean and Press
5 Kettlebell Single Arm Overhead Lunges

Anderer Arm

Part A (20 Minuten)

EMOM10
1 Squat Snatch

into:

Every 0:30min - 20 Sets:
1 Squat Snatch

Part  B (30 Minuten)

Every 2:00 – 10 Sets
15 Wallballs 20lbs/14lbs
12 Push Ups
9 Pullups

Accessory (10 Minuten)

3 rounds for quality of: 
15 Ring Face Pulls
15+ Dumbbell Leg Curls
 

Warmup (15 Minuten)

1:00 Easy Bike
10 Kettlebell Swings 
10 Kettlebell Goblet Squats
5+5 One Arm Kettlebell Push Press (pro Arm)

1:00 Moderate Bike
10 Kettlebell Tater
5+5 One Arm Kettlebell Shoulder Press
 

1:00 Moderate+ Bike
8+8 Kettlebell Juggle Clean + Press

Part A (20 Minuten)

EMOM20
1. 4 Back Squats
2. 8 Dips (weighted)

Part B (25 Minuten)

For Completion:
50 Strict Pullups

Every Break: 15/12 Cal Echo Bike

Accessory 1 (10 Minuten)

3 Rounds – Flow 
20 Alternating Single Leg V-Ups
10+10 External Rotations

Warmup (10 Minuten)

3 Rounds:
15 Cal Echo Bike
12 Front Foot Elevated Split Squats
9 Rocking-/Kneeling-/Box Pushups

into:

2 Sets:
0:30min Bottom of the Squat Goblet Hold

6 Rounds for time:
20 Cal Row
15 Toes to Bar
10 Front Squats 50kg/35kg

Part  B (20 Minuten)

Every 5:00 - 4 Rounds

10+10 Single Arm Dumbbell Bench Press
10+10 Dumbbell Rows Toes to Bar
10+10 Front Foot Elevated Split Squats

Accessory (20 Minuten)

3 rounds for quality of: 
10 Thread the Needle
10 Chest Supported V-Raise

into:
3 Sets
10-12 Biceps Curls
10-12 Triceps Extensions

Warmup (10 Minuten)

Runde 1:
1:00 Jump Rope
10 Box Jumps 
10 Burpees
 

Runde 2:
1:00 Running Man/Jump Rope
10 Burpee Box Jumps
 

Part A (20 Minuten)

EMOM20
1 Power Clean + 1 Push Jerk

Part B (25 Minuten)
5 Rounds - for Quality
50 Double Unders
30 Cal Echo Bike
10 Deadlifts 140kg/100kg

Accessory 1 (15 Minuten)

4 Rounds
12 Seated Dumbbell Shoulder Press
8 Strict Chinups (Ring Pullups auch möglich)