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Workout planning (programming) Andrei-TP-0000001

crossfit athlete Andrei
Andrei

Training plan list

DateWorkoutTraining day
February 6, 2018 CF - 130902 (WGM)
3 rounds for time of: 500 meters Row 12 Deadlifts 100-% BW 21 Box Jump 20-inch
1
February 25, 2018 WOD-4668118 (WGM)
Complete as many rounds as possible in 25 minutes of: 50 Double Unders 30 Push-Ups 10 Muscle Clean 110-lb
2
February 27, 2018 WOD-1071198 (M)
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
3
March 1, 2018 WOD-4803314 (WG)
4 rounds for time of: 10 GHD Sit-ups 20 Back Extension GHD 15 Wall Ball 20/14-lb
4
March 4, 2018 WOD-1287452 (WG)
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
5
March 6, 2018 WOD-7236961 (WG)
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
6
March 8, 2018 WOD-1909255 (W)
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
7
March 11, 2018 WOD-6541561 (WGM)
For time: 2000 meters Row 100 Wall Ball 19-lb 20 Pull-Ups
8
March 13, 2018 Bench Press 5x5 (W)
For strength: 5-5-5-5-5 Bench press
9
March 15, 2018 WOD-8104766 (WGM)
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
10
March 17, 2018 WOD-5228842 (GM)
8 rounds for time of: 20 sec Squat Jumps 10 sec Rest
11
March 17, 2018 WOD-7198947 (WM)
20 sec Shoulder Press 45-lb 10 sec Rest
11
March 17, 2018 WOD-0142697 (GM)
20 sec Back Extension GHD 10 sec Rest
11
March 17, 2018 WOD-0504985 (GM)
20 sec Abmat Sit-up 10 sec Rest
11
March 17, 2018 WOD-1625197 (GM)
20 sec Pull-Ups 10 sec Rest
11
March 20, 2018 WOD-2177610 (WG)
5 rounds for time of: 15-12-9-6-3 Dumbbell Hang Clean and Jerks 33-lb Pull-Ups
12
March 22, 2018 WOD-9226227 (WG)
4 rounds for time of: 30 Kettlebell Swing 1-pood 30 Burpees 30 Abmat Sit-up
13
March 24, 2018 WOD-9748709 (GM)
Complete as many rounds as possible in 7 minutes of: 15 calorie Row 12 Push-Ups
14
March 27, 2018 CF-150827 (GM)
4 rounds for time of: 15 Box Jump 36-inch 400 meters Run
15
March 31, 2018 WOD-4844589 (WG)
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
16
April 2, 2018 WOD-0236531 (WG)
3 rounds for time of: 10 Ring Dips 20 Overhead Lunge 23-lb
17
April 2, 2018 WOD-6187457 (W)
For strength: 5-5 Deadlifts 177-lb 3-3-3 Deadlifts 200-lb 1-1-1-1 Deadlifts 220-lb
17
April 27, 2018 WOD-3231576 (WGM)
3 rounds for time of: 30-20-10 Wall Ball 20-lb calorie Row Abmat Sit-up
18
April 29, 2018 WOD-7931049 (WG)
For strength: maximum Bench press 111-lb maximum Pull-Ups
19
May 1, 2018 WOD-8069633 (W)
3 rounds for time of: 21-15-9 Dumbbell Push Press 27-lb Kettlebell Sumo Deadlift High Pull 53-lb Kettlebell Swing 36-lb
20
May 3, 2018 WOD-7228051 (GM)
Complete as many rounds as possible in 15 minutes of: 20 Double Unders 10 Burpees 10 Hand Release Push-Up
21
May 7, 2018 WOD-5678786 (M)
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
22
May 9, 2018 WOD-0768891 (WG)
Complete as many rounds as possible in 20 minutes of: 10 Push Press 78-lb 5 Ring Rows 10 Box Jump
23
May 13, 2018 WOD-8439979 (WG)
3 rounds for time of: 15 Kettlebell Swing 36-lb 12 Push-Ups 10 Overhead Lunge 34-lb
24
May 13, 2018 Back Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Back Squats
24
May 15, 2018 WOD-0774914 (WG)
Complete as many rounds as possible in 15 minutes of: 10 Deadlifts 155-lb 20 Abmat Sit-up
25
May 17, 2018 WOD-8809751 (WM)
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
26
May 20, 2018 WOD-4699600 (WG)
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
27
May 22, 2018 Helen (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
28
May 24, 2018 WOD-4423314 (WG)
3 rounds for time of: 24 Wall Ball 20-lb 12 Ring Dips 1 minutes Farmers walks 142-lb
29
May 27, 2018 WOD-0052170 (WG)
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
30
May 29, 2018 WOD-6252392 (GM)
For time: 3000 meters Row 200 Double Unders 100 Abmat Sit-up
31
May 31, 2018 WOD-1604768 (W)
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
32
June 3, 2018 WOD-7097300 (WG)
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
33
June 5, 2018 WOD-8983124 (WM)
For time: 6 Back Squats 144-lb 500 meters Row
34
June 7, 2018 WOD-3045247 (WG)
Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Wall Ball 20-lb 15 Kettlebell Swing 45-lb
35
June 12, 2018 WOD-3245980 (WM)
20 sec Weighted Sit-Ups 16-lb 10 sec Rest
36
June 12, 2018 WOD-0333398 (WG)
For time: 4 Rope Climbs 16 Thrusters 78-lb 3 Rope Climbs 12 Thrusters 78-lb 2 Rope Climbs 8 Thrusters 78-lb
36
June 14, 2018 Candy (G)
5 rounds for time of: 20 Pull-Ups 40 Push-Ups 60 Air Squats
37
June 19, 2018 WOD-5561576 (GM)
Complete max Reps in 14 minutes limit: 16 calorie Row maximum GHD Sit-ups
38
June 21, 2018 WOD-2137491 (W)
For time: 30 Clean and Jerk 78-lb
39
June 24, 2018 WOD-7931465 (GM)
20 sec Jumping Lunges 10 sec Rest
40
June 24, 2018 WOD-6208090 (WM)
20 sec Dumbbell Press 23-lb 10 sec Rest
40
June 24, 2018 WOD-1746443 (WM)
20 Dumbbell Push Press 23-lb 10 sec Rest
40
June 24, 2018 WOD-5249220 (GM)
20 sec Strict Ring Dips 10 sec Rest
40
June 24, 2018 WOD-6683816 (WM)
20 sec Dumbbell Lunge 23-lb 10 sec Rest
40
June 26, 2018 WOD-1851465 (WG)
Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 199-lb 5 Pull-Ups
41
July 1, 2018 WOD-8251483 (WGM)
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
42
July 3, 2018 WOD-6900132 (WGM)
4 rounds for time of: 10 GHD Sit-ups 30 Thrusters 34-lb 45 Double Unders
43
July 5, 2018 WOD-0217361 (W)
For strength: 2 Back Squats
44
July 8, 2018 WOD-4641817 (WG)
6 rounds for time of: 18-15-12-9-6-3 Ring Dips Dumbbell Lunge 34-lb GHD Sit-ups
45
July 10, 2018 WOD-6588147 (WGM)
6 rounds for time of: 20 Back Squats 89-lb 10 Muscle Clean 89-lb 6 Strict Pull-Up 400 meters Run
46
July 12, 2018 WOD-8423424 (M)
Complete as many rounds as possible in 10 minutes of: 200 meters Row 30 Double Unders
47
July 15, 2018 WOD-0397868 (GM)
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
48
July 17, 2018 WOD-8117811 (WG)
5 rounds for time of: 5 Deadlifts 155-lb 10 Burpees
49
July 19, 2018 WOD-5884606 (WG)
3 rounds for time of: 10 Dumbell Power Snatch 34-lb 10 Kipping Pull-Up
50
July 22, 2018 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
51
July 22, 2018 WOD-6919911 (W)
3 rounds for time of: 10 Dumbbell Push Press 34-lb 10 Kettlebell Sumo Deadlift High Pull 80-lb 10 Kettlebell Swing 53-lb
51
July 24, 2018 WOD-2271954 (G)
7 rounds for time of: 10 Back Extension GHD 5 Strict Pull-Up 5 Ring Push-ups
52
July 29, 2018 WOD-8165695 (W)
For strength: Back Squats 199-lb
53
July 29, 2018 WOD-1065414 (WG)
3 rounds for time of: 10 Overhead Lunge 34-lb 15 Hand Release Push-Up 20 Weighted Sit-Ups 20-lb
53
July 31, 2018 WOD-3741041 (M)
3 rounds for time of: 1000 meters Row 50 Double Unders
54
August 2, 2018 WOD-9956950 (WG)
3 rounds for time of: 15-12-9 Sumo Deadlift High Pull 89-lb Strict Pull-Up Jerk 89-lb
55
August 5, 2018 WOD-8285549 (WGM)
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
56
August 7, 2018 WOD-1449361 (WGM)
For time: 400 meters Run 89-lb 10 Thrusters 197-lb 20 Burpees 30 Abmat Sit-up
57
August 9, 2018 WOD-2513393 (WGM)
Complete as many rounds as possible in 15 minutes of: 15 GHD Sit-ups 10 Dumbell Power Snatch 34-lb 30 Double Unders
58
August 12, 2018 WOD-2041870 (WG)
5 rounds for time of: 5 Strict Pull-Up 10 Kettlebell Swing 53-lb 3 Ring Dips
59
August 12, 2018 Deadlift 5-5-5-5-5 (W)
5 rounds for time of: 5-5-5-5-5 Deadlifts
59
August 16, 2018 WOD-6026613 (G)
For time: 75 Walking Lunge 75 Push-Ups 75 Medicine-Ball Clean 16-lb 75 Push-Ups 75 Walking Lunge
60
August 19, 2018 WOD-7455687 (WG)
Complete as many rounds as possible in 10 minutes of: 5 Clean and Jerk 111-lb 6 Toes to bar
61
August 21, 2018 WOD-7113962 (WM)
3 rounds for time of: 400 meters Run 10 Shoulder Press 78-lb
62
August 23, 2018 Chelsea (G)
Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
63
August 26, 2018 WOD-2050392 (W)
5 rounds for time of: 5 Hang Power Clean 89-lb 5 Sumo Deadlift High Pull 89-lb
64
August 28, 2018 WOD-4480383 (GM)
Complete max Reps in 15 minutes limit: 10 Burpees 200 meters Sprint maximum Burpees 3 minutes Rest
65
August 30, 2018 WOD-0408706 (WG)
Complete as many rounds as possible in 28 minutes of: 9 Back Squats 100-lb 1 Rope Climbs 12 Bench press 100-lb
66
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