Lockdown Training - KW#21-20

Warmup (10 Minuten)

20/16 Cal Row
15 Air Squats
10 Rocking Pushups

20/16 Cal Row
15 Goblet Squats
10+10 Kettlebell Push Press

20/16 Cal Row
10+10 Kettlebell Thrusters

Part A (25 Minuten)

Every 2:00 – 10 Sets
5 Deadlifts – Dead Stop

Workout (10 Minuten)

For Time:
10-8-6-4-2
Thrusters 62.5kg/42.5kg
50-40-30-20-10
Double Unders

Accessory (20)
4-5 Rounds
20 Parallette Push Ups
15 Weighted Situps
10 Feet Elevated Ring Rows
1:30 Rest b/t Rounds

Warmup (10 Minuten)

2 Rounds
20 Cal Row
15 Kettlebell Swings
10 Air Squats

Into 2 Sets:
5 Behind the Neck Push Press
5 Overhead Squats

Into 2 Sets:
3 Hang Power Snatch
3 Snatch Balance

Part A (25 Minuten)

EMOM16'
1 Power Snatch + 1 Squat Snatch

Workout (40 Minuten)

4 Rounds for Time

1000m Run
20 GHD Situps
30 Push Ups

Accessory (Falls Zeit übrig ist)
2-3 Sets
30 Russian Twists
15 Face Pulls

Warmup (15 Minuten)

10 Samson Stretches
10 Lunge + Elbow to Floor
10 Burpees

2 Rounds:
10 Kettlebell Swings (Russian)
10 Goblet Squats
10 Kettlebell Push Press (pro Arm)


Part A (20 Minuten)

EMOM20
1 Power Clean + Push Jerk

Part  B (25 Minuten)

20 Rounds for time – You go, I go (10 Each)

12/9 Cal Echo Bike
3 Power Cleans 82.5kg/55kg

Accessory (20 Minuten)

3-4 Rounds:
10 Bulgarian Split Squats (pro Bein)
15 Ring Face Pulls
20 Single Leg alt. V-Ups

Warmup (10 Minuten)

Runde 1:
1:00 Echo Bike
16 Lunges
8 Box Jumps 

Runde 2:
1:00 Echo Bike
14 Air Squats
7 Box Jumps (höher)

Runde 3:
10 Goblet Tempo Squats (32X0)
5 Box Jumps (noch höher)
 

Part A (30 Minuten)

Every 1:30 - Alternierend - 9 Sets pro Übung

1. 2 Back Squats
2. 2 Bench Press

Part B (16 Minuten)

6 Rounds for Time:
24 Cal Row
8 Push Press 70kg/47.5kg

Accessory 1 (15 Minuten)

2-3 Rounds
12 Single Arm Bench Press
12 Kroc Rows
18  Dumbbell Crush Grip Dead Bugs