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Workout planning (programming) Andrei-TP-0000001

Author: 

Andrei

Training plan list

DateWorkoutTraining dayModality
1February 6, 2018CF - 130902

3 rounds for time of: 500 meters Row 12 Deadlifts 100-% BW 21 Box Jump 20-inch
Day 1WGM
2February 25, 2018WOD-4668118

Complete as many rounds as possible in 25 minutes of: 50 Double Unders 30 Push-Ups 10 Muscle Clean 110-lb
Day 35WGM
3February 27, 2018WOD-1071198

For time: 250 meters Row 250 meters Row 500 meters Row 500 meters Row 750 meters Row 1000 meters Row 1000 meters Row 750 meters Row 500 meters Row 500 meters Row 250 meters Row 250 meters Row
Day 3M
4March 1, 2018WOD-4803314

4 rounds for time of: 10 GHD Sit-ups 20 Back Extension GHD 15 Wall Ball 20/14-lb
Day 4WG
5March 4, 2018WOD-1287452

Complete as many rounds as possible in 20 minutes of: 15 Toes to bar 10 Dumbbell Hang Clean and Jerks 33-lb 20 Box Jump 0,6-meters
Day 5WG
6March 6, 2018WOD-7236961

18 rounds for time of: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18 Dumbbell squats 35-lb Burpees
Day 6WG
7March 8, 2018WOD-1909255

Complete max Reps in 10 minutes limit: 10 Sumo Deadlift High Pull 88-lb 10 Kettlebell Swing 1,5-pood 10 Push Press 88-lb
Day 7W
8March 11, 2018WOD-6541561

For time: 2000 meters Row 100 Wall Ball 19-lb 20 Pull-Ups
Day 8WGM
9March 13, 2018Bench Press 5x5

For strength: 5-5-5-5-5 Bench press
Day 9W
10March 15, 2018WOD-8104766

For time: 50 Double Unders 20 Back Squats 110-lb 50 Double Unders 12 Pull-Ups 50 Double Unders 20 Dumbbell Snatch 44-lb 50 Double Unders 12 Bar Dips
Day 10WGM
11March 17, 2018WOD-0504985

20 sec Abmat Sit-up 10 sec Rest
Day 11GM
12March 17, 2018WOD-7198947

20 sec Shoulder Press 45-lb 10 sec Rest
Day 11WM
13March 17, 2018WOD-0142697

20 sec Back Extension GHD 10 sec Rest
Day 11GM
14March 17, 2018WOD-5228842

8 rounds for time of: 20 sec Squat Jumps 10 sec Rest
Day 11GM
15March 17, 2018WOD-1625197

20 sec Pull-Ups 10 sec Rest
Day 11GM
16March 20, 2018WOD-2177610

5 rounds for time of: 15-12-9-6-3 Dumbbell Hang Clean and Jerks 33-lb Pull-Ups
Day 12WG
17March 22, 2018WOD-9226227

4 rounds for time of: 30 Kettlebell Swing 1-pood 30 Burpees 30 Abmat Sit-up
Day 13WG
18March 24, 2018WOD-9748709

Complete as many rounds as possible in 7 minutes of: 15 calorie Row 12 Push-Ups
Day 14GM
19March 27, 2018CF-150827

4 rounds for time of: 15 Box Jump 36-inch 400 meters Run
Day 15GM
20March 31, 2018WOD-4844589

Complete as many rounds as possible in 10 minutes of: 3 Thrusters 78-lb 3 Pull-Ups 6 Thrusters 78-lb 6 Pull-Ups 9 Thrusters 78-lb 9 Pull-Ups 12 Thrusters 78-lb 12 Pull-Ups 15 Thrusters 78-lb 15 Pull-Ups 18 Thrusters 78-lb 18 Pull-Ups
Day 16WG
21April 2, 2018WOD-0236531

3 rounds for time of: 10 Ring Dips 20 Overhead Lunge 23-lb
Day 17WG
22April 2, 2018WOD-6187457

For strength: 5-5 Deadlifts 177-lb 3-3-3 Deadlifts 200-lb 1-1-1-1 Deadlifts 220-lb
Day 17W
23April 27, 2018WOD-3231576

3 rounds for time of: 30-20-10 Wall Ball 20-lb calorie Row Abmat Sit-up
Day 18WGM
24April 29, 2018WOD-7931049

For strength: maximum Bench press 111-lb maximum Pull-Ups
Day 19WG
25May 1, 2018WOD-8069633

3 rounds for time of: 21-15-9 Dumbbell Push Press 27-lb Kettlebell Sumo Deadlift High Pull 53-lb Kettlebell Swing 36-lb
Day 20W
26May 3, 2018WOD-7228051

Complete as many rounds as possible in 15 minutes of: 20 Double Unders 10 Burpees 10 Hand Release Push-Up
Day 21GM
27May 7, 2018WOD-5678786

8 rounds for time of: 250 meters Row 500 meters Row 750 meters Row 1000 meters Row 1000 meters Row 750 meters Row 500 meters Row 250 meters Row
Day 22M
28May 9, 2018WOD-0768891

Complete as many rounds as possible in 20 minutes of: 10 Push Press 78-lb 5 Ring Rows 10 Box Jump
Day 23WG
29May 13, 2018WOD-8439979

3 rounds for time of: 15 Kettlebell Swing 36-lb 12 Push-Ups 10 Overhead Lunge 34-lb
Day 24WG
30May 13, 2018Back Squat 3-3-3-3-3

For strength: 3-3-3-3-3 Back Squats
Day 24W
31May 15, 2018WOD-0774914

Complete as many rounds as possible in 15 minutes of: 10 Deadlifts 155-lb 20 Abmat Sit-up
Day 25WG
32May 17, 2018WOD-8809751

For time: 21 Dumbbell Thruster 34-lb 400 meters Run 18 Dumbbell Thruster 34-lb 400 meters Run 15 Dumbbell Thruster 34-lb 400 meters Run
Day 26WM
33May 20, 2018WOD-4699600

For time: 5 Pull-Ups 5 Clean and Jerk 5 Pull-Ups 5 Clean and Jerk 5 Pull-Ups 5 Clean and Jerk 15 Deadlifts 30 Back Squats 15 Deadlifts 30 Back Squats 15 Deadlifts 30 Back Squats 5 Pull-Ups 5 Clean 5 Pull-Ups 5 Clean 5 Pull-Ups 5 Clean
Day 27WG
34May 22, 2018Helen

3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
Day 28WGM
35May 24, 2018WOD-4423314

3 rounds for time of: 24 Wall Ball 20-lb 12 Ring Dips 1 minutes Farmers walks 142-lb
Day 29WG
36May 27, 2018WOD-0052170

For time: 10 Dumbell Power Snatch 45-lb 12 Burpees 10 Dumbell Power Snatch 45-lb 12 Burpees 10 Dumbell Power Snatch 34-lb 12 Burpees 10 Dumbell Power Snatch 34-lb 12 Burpees
Day 30WG
37May 29, 2018WOD-6252392

For time: 3000 meters Row 200 Double Unders 100 Abmat Sit-up
Day 31GM
38May 31, 2018WOD-1604768

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 199-lb Bench press 155-lb Clean 78-lb
Day 32W
39June 3, 2018WOD-7097300

Complete as many Reps for min tme: 1 minutes Sumo Deadlift High Pull 1 minutes GHD Sit-ups 1 minutes Push Press 1 minutes GHD Sit-ups
Day 33WG
40June 5, 2018WOD-8983124

For time: 6 Back Squats 144-lb 500 meters Row
Day 34WM
41June 7, 2018WOD-3045247

Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Wall Ball 20-lb 15 Kettlebell Swing 45-lb
Day 66WG
42June 12, 2018WOD-3245980

20 sec Weighted Sit-Ups 16-lb 10 sec Rest
Day 36WM
43June 12, 2018WOD-0333398

For time: 4 Rope Climbs 16 Thrusters 78-lb 3 Rope Climbs 12 Thrusters 78-lb 2 Rope Climbs 8 Thrusters 78-lb
Day 36WG
44June 14, 2018Candy

5 rounds for time of: 20 Pull-Ups 40 Push-Ups 60 Air Squats
Day 37G
45June 19, 2018WOD-5561576

Complete max Reps in 14 minutes limit: 16 calorie Row maximum GHD Sit-ups
Day 38GM
46June 21, 2018WOD-2137491

For time: 30 Clean and Jerk 78-lb
Day 39W
47June 24, 2018WOD-6683816

20 sec Dumbbell Lunge 23-lb 10 sec Rest
Day 40WM
48June 24, 2018WOD-7931465

20 sec Jumping Lunges 10 sec Rest
Day 40GM
49June 24, 2018WOD-1746443

20 Dumbbell Push Press 23-lb 10 sec Rest
Day 40WM
50June 24, 2018WOD-5249220

20 sec Strict Ring Dips 10 sec Rest
Day 40GM
51June 24, 2018WOD-6208090

20 sec Dumbbell Press 23-lb 10 sec Rest
Day 40WM
52June 26, 2018WOD-1851465

Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 199-lb 5 Pull-Ups
Day 41WG
53July 1, 2018WOD-8251483

For time: 800 meters Run 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 800 meters Run
Day 42WGM
54July 3, 2018WOD-6900132

4 rounds for time of: 10 GHD Sit-ups 30 Thrusters 34-lb 45 Double Unders
Day 43WGM
55July 5, 2018WOD-0217361

For strength: 2 Back Squats
Day 44W
56July 8, 2018WOD-4641817

6 rounds for time of: 18-15-12-9-6-3 Ring Dips Dumbbell Lunge 34-lb GHD Sit-ups
Day 45WG
57July 10, 2018WOD-6588147

6 rounds for time of: 20 Back Squats 89-lb 10 Muscle Clean 89-lb 6 Strict Pull-Up 400 meters Run
Day 46WGM
58July 12, 2018WOD-8423424

Complete as many rounds as possible in 10 minutes of: 200 meters Row 30 Double Unders
Day 47M
59July 15, 2018WOD-0397868

For time: 1000 meters Run 50 Push-Ups 50 Abmat Sit-up 1000 meters Run 50 Push-Ups 50 Abmat Sit-up 1000 meters Run
Day 48GM
60July 17, 2018WOD-8117811

5 rounds for time of: 5 Deadlifts 155-lb 10 Burpees
Day 49WG
61July 19, 2018WOD-5884606

3 rounds for time of: 10 Dumbell Power Snatch 34-lb 10 Kipping Pull-Up
Day 50WG
62July 22, 2018WOD-6919911

3 rounds for time of: 10 Dumbbell Push Press 34-lb 10 Kettlebell Sumo Deadlift High Pull 80-lb 10 Kettlebell Swing 53-lb
Day 51W
63July 22, 2018Barbell Bench Press 3-3-3-3-3

For strength: Bench press
Day 51W
64July 24, 2018WOD-2271954

7 rounds for time of: 10 Back Extension GHD 5 Strict Pull-Up 5 Ring Push-ups
Day 52G
65July 29, 2018WOD-8165695

For strength: Back Squats 199-lb
Day 53W
66July 29, 2018WOD-1065414

3 rounds for time of: 10 Overhead Lunge 34-lb 15 Hand Release Push-Up 20 Weighted Sit-Ups 20-lb
Day 53WG
67July 31, 2018WOD-3741041

3 rounds for time of: 1000 meters Row 50 Double Unders
Day 54M
68August 2, 2018WOD-9956950

3 rounds for time of: 15-12-9 Sumo Deadlift High Pull 89-lb Strict Pull-Up Jerk 89-lb
Day 55WG
69August 5, 2018WOD-8285549

3 rounds for time of: 1 minutes Wall Ball 20-lb 1 minutes Sumo Deadlift High Pull 78-lb 1 minutes Box Jump 0,6-meters 1 minutes Push Press 78-lb 1 minutes Row
Day 56WGM
70August 7, 2018WOD-1449361

For time: 400 meters Run 89-lb 10 Thrusters 197-lb 20 Burpees 30 Abmat Sit-up
Day 57WGM
71August 9, 2018WOD-2513393

Complete as many rounds as possible in 15 minutes of: 15 GHD Sit-ups 10 Dumbell Power Snatch 34-lb 30 Double Unders
Day 58WGM
72August 12, 2018WOD-2041870

5 rounds for time of: 5 Strict Pull-Up 10 Kettlebell Swing 53-lb 3 Ring Dips
Day 59WG
73August 12, 2018Deadlift 5-5-5-5-5

5 rounds for time of: 5-5-5-5-5 Deadlifts
Day 59W
74August 16, 2018WOD-6026613

For time: 75 Walking Lunge 75 Push-Ups 75 Medicine-Ball Clean 16-lb 75 Push-Ups 75 Walking Lunge
Day 60G
75August 19, 2018WOD-7455687

Complete as many rounds as possible in 10 minutes of: 5 Clean and Jerk 111-lb 6 Toes to bar
Day 61WG
76August 21, 2018WOD-7113962

3 rounds for time of: 400 meters Run 10 Shoulder Press 78-lb
Day 62WM
77August 23, 2018Chelsea

Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
Day 63G
78August 26, 2018WOD-2050392

5 rounds for time of: 5 Hang Power Clean 89-lb 5 Sumo Deadlift High Pull 89-lb
Day 64W
79August 28, 2018WOD-4480383

Complete max Reps in 15 minutes limit: 10 Burpees 200 meters Sprint maximum Burpees 3 minutes Rest
Day 65GM
80August 30, 2018WOD-0408706

Complete as many rounds as possible in 28 minutes of: 9 Back Squats 100-lb 1 Rope Climbs 12 Bench press 100-lb
Day 2WG

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