Lockdown Training - KW#21-21

Warmup (10 Minuten)

3 Rounds
25 Jumping Jacks
15 Banded Face Pullups
5 Burpees

Gymnastics Conditioning (25 Minuten)

AMRAP20'
15/12 Cal Echo Bike
12 Dips
9 Pullups

Accessory (20 Minuten)

3-4 Sets
15 Seated Dumbbell Shoulder Press
10 Supinated Ring Rows
15 Weighted Situps

Accessory (15)
2-3 Rounds
12-15 Lateral Raises
12-15 Biceps Curls
12-15 Triceps Extensions

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 (20 Minuten)

EMOM16'
2 Hang Squat Snatch

Workout (25 Minuten)

2 Rounds for Time

27-21-15-9
Cal Echo Bike
Wall Balls 20lbs/14lbs
3 Minuten Pause

Accessory (Falls Zeit übrig ist)
2-3 Sets
15 Romanian Deadlifts
12 Face Pulls
9 Strict Toes to Rings/Toes to Bar

Warmup (15 Minuten)

10 Samson Stretches
10 Lunge + Elbow to Floor
10 Burpees

2 Rounds:
10 Kettlebell Swings (Russian)
10 Goblet Squats
10 Pushups

Part A (45 Minuten)

12 Rounds for time:
500m Row
9 Deficit Handstand Pushups

Cool Down(15 Minuten)

3-4 Sets
10 Bent over Lateral Raises
20 Single Leg Alt. V-Ups

Warmup (10 Minuten)

Runde 1:
1:00 Echo Bike
16 Lunges
8 Push Ups

Runde 2:
1:00 Echo Bike
16 Air Squats
8 Pushups

Runde 3:
10 Goblet Tempo Squats (32X0)
5 + 5 Kettlebell Presses
 

Part A (20 Minuten)

Every 2:00 - 8 Sets

8 Back Squats

Part B (20 Minuten)

EMOM16
1. 8 Bench Press 70kg/47.5kg
2. 8 Strict Pullups

Accessory 1 (15 Minuten)

3 Rounds
12-15 Incline Dumbbell Bench Press
12-15 Dumbbell Rows
10/10 Bulgarian Split Squats