Lockdown Training - KW#21-15

Warmup (10 Minuten)

2 Sets
12 Cross Body Dumbbell Snatches
0:30min Rest

3 Rounds
7 One Arm Dumbbel Hang Clean and Press
7 Dumbbell Over Head Lunges
7 Half Kneeling Dumbbell Wind Mills

Anderer Arm

Part A (20 Minuten)

EMOM20
3 Position Squat Snatch

Part  B (12 Minuten)

Every 2:00 – 6 Sets
10 Strict Handstand Pushups
15 Kettlebell Swings 32kg
50 Double Unders

Part  C (12 Minuten)

Every 2:00 – 6 Sets
6 Deadlifts

Accessory (10 Minuten)

3 rounds for quality of: 
10 External Rotations
20 Alt. Single Leg V-Ups
 

Warmup (15 Minuten)

2:00 Easy Row
10 Box Jumps - Step Down
10 Rocking Pushups

1:30 Moderate Row
10 Box Jumps - Step Down - etwas höher
10 Push Ups gegen die Box

1:00 Moderate+ Row
10 Box Jumps - Step Down - höher
10 Push Ups

Part A (20 Minuten)

EMOM20 - Alternierend - 10 Sets pro Übung
1. 2 Power Cleans
2. 6 Bench Press

Part B (25 Minuten)

For Completion:
10-9-8-…-2-1
Strict Dips
Strict Pullups

20-18-16-…-4-2
Cal Echo Bike

Accessory 1 (10 Minuten)

3 Rounds – Flow 
10 Ring Row
10 Dumbbell Shoulder Press

Warmup (10 Minuten)

3 Rounds:
15 Cal Echo Bike
12 Russian Step Ups
9 Shoulder Press (Leere Langhantel)

into:

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

6 Rounds for time:
8 Front Squats 80kg/55kg
16 Single Arm Dumbbell Push Press (8+8) 30kg/20kg
24 Cal Echo Bike

Part  B (25 Minuten)

Every 5:00 - 5 Rounds

10 Close Grip Bench Press 60kg/40kg
10 Neutral Grip Pullups
10+10 Bulgarian Split Squats

Accessory (10 Minuten)

2-3 rounds for quality of: 
10 Lateral Raises
10 Biceps Curls
10 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 Box Jump + Single Foot Landing

Runde 3:
0:30min Single Leg Jump Rope Links
0:30min Single Leg Jump Rope Rechts
10 Squat Box Jumps
 

Part A (20 Minuten)

Every 2:00 - 10 Sets
2 Back Squats

Part B (20 Minuten)
EMOM20
3 Hang Power Cleans + 3 Push Jerk

Accessory 1 (15 Minuten)

4 Rounds
12 Incline Dumbbell Bench Press
12 Dumbbell Row