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Workout planning (programming) BankaiWKS-TP-0000001

crossfit athlete BankaiWKS
BankaiWKS

Training plan list

WorkoutTraining day
1 Kyiv Battle 3 (WG)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 220-lb Toes to bar
Day 1
2 CF-100707 (WG)
For time: 20 Back Squats 225-lb 40 Toes to bar 60 Kettlebell Swing 2-pood
Day 29
3 Infernal Duo (G)
19 rounds for time of: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Burpees Pull-Ups
Day 3
4 Bear (W)
5 rounds for time of: 1 Power Cleans 1 Front Squats 1 Jerk 1 Back Squats 1 Push Press
Day 4
5 WOD-2472305 (WG)
3 rounds for time of: 10 Bench press 225/135-lb 10 Walking Lunge 185/135-lb 5 Deadlifts 315/225-lb
Day 5
6 Cindy (G)
Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
Day 6
7 DT (W)
5 rounds for time of: 12 Deadlifts 155/105-lb 9 Hang Power Clean 155/105-lb 6 Push Jerks 155/105-lb
Day 7
8 Open 18.0 (WG)
3 rounds for time of: 21-15-9 Dumbbell Snatch 49/35-lb Burpees
Day 8
9 WOD-7018853 (W)
10 rounds for time of: 5 Bench press 100-% BW 15 Kettlebell Swing 50-% BW
Day 9
10 Barbara (G)
5 rounds for time of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats
Day 10
11 WOD-1628360 (WG)
4 rounds for time of: 21-15-9-4 Back Squats 165-lb Push-Ups Kettlebell Snatch 1,5-pood
Day 11
12 08022014 (WG)
8 rounds for time of: 5 Bench press 100-% BW 10 Pull-Ups 15 Knees to Elbows 20 Air Squats
Day 12
13 Crossfit Games Open 18.2 (WG)
For strength: 1-2-3-4-5-6-7-8-9-10 Dumbbell squats 50/35-lb 1-2-3-4-5-6-7-8-9-10 Burpees Bar-Facing
Day 13
14 CrossFit Games Open 16.2 (WGM)
Complete as many Reps for min tme: 25 Toes to bar 50 Double Unders 15 Squat Cleans 135/85-lb
Day 14
15 WORKOUT 13.4 (WG)
Complete max Reps in 7 minutes limit: 3 Clean and Jerk 135-lb 3 Toes to bar
Day 15
16 The half of 210 (W)
11 rounds for time of: 21-19-17-15-13-11-9-7-5-3-1 Bench press 110-lb Deadlifts 110-lb Dumbbell Press 22-lb Kettlebell Sumo Deadlift High Pull 2-pood Dumbbell Push Press 33-lb
Day 16
17 WOD-4007583 (WG)
Complete as many rounds as possible in 20 minutes of: 9 Pull-Ups 9 Squat Cleans 115/75-lb 9 Kettlebell Swing 1,5/1-pood 9 Toes to bar 9 Push Press 115/75-lb 9 Burpees
Day 17
18 Minotaur (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 2/1,5-pood Kettlebell Swing 2/1,5-pood Kettlebell Sumo Deadlift High Pull 2/1,5-pood Two Arm KettleBell Row 2/1,5-pood Deadlifts 2/1,5-pood
Day 18
19 CF-170127 (WM)
4 rounds for time of: 20 Power Snatchs 95-lb 50 Double Unders
Day 19
20 WOD-6950865 (W)
10 rounds for time of: 10 Deadlifts 135-lb 10 Back Squats 135-lb 10 Bench press 135-lb
Day 20
21 FGS (WG)
5 rounds for time of: 10 Kettlebells Thrusters 2-pood 10 Burpees 10 Kettlebell Swing 1,5-pood 10 Sit-Ups
Day 21
22 CrossFit Games Open 17.2 (WG)
Complete as many rounds as possible in 12 minutes of: 50 foot Walking Lunge 50/35-lb 16 Toes to bar 8 Dumbbell Power Clean 50/35-lb 50 foot Walking Lunge 16 Toes to bar 8 Dumbbell Power Clean 50/35-lb 50 foot Walking Lunge 50/35-lb 16 Bar Muscle-Up 8 Dumbbell Power Clean 50/35-lb 50 foot Walking Lunge 50/35-lb 16 Bar Muscle-Up 8 Dumbbell Power Clean 50/35-lb
Day 22
23 All once (G)
Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Bar Dips 20 Sit-Ups 25 Air Squats
Day 23
24 Tumen (WG)
5 rounds for time of: 5 Deadlifts 150-% BW 20 Sit-Ups 5 Bench press 100-% BW 20 Box Jump 24-inch
Day 24
25 Arman (WGM)
For time: 5 Jerk 155-lb 10 Burpees 15 Kettlebell Swing 1,5-pood 20 Deadlifts 155-lb 25 Pull-Ups 30 Air Squats 35 Sumo Deadlift High Pull 2-pood 40 Double Unders
Day 25
26 Linda (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
Day 26
27 Jump and Swing (WGM)
5 rounds for time of: 40 Double Unders 30 Box Jump 24-inch 20 Kettlebell Swing 1,5-pood
Day 27
28 210 (W)
20 rounds for time of: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Bench press 110-lb Deadlifts 110-lb Dumbbell Press 20-lb Dumbbell Push Press 14-lb Sumo Deadlift High Pull 2-pood
Day 28
29 Street Bob (WG)
5 rounds for time of: 10 Hang Power Clean 110/75-lb 10 Push-Ups 10 Box Jump 24/20-inch 20 Sit-Ups
Day 57
30 SNEAKY ANNA (WG)
Complete as many rounds as possible in 20 minutes of: 4 Double kettlebell Snatch 35/26-lb 4 Burpees 4 Deadlifts 35/26-lb
Day 30
31 Beautiful Mary (G)
5 rounds for time of: 10 Push-Ups 20 Walking Lunge 30 Sit-Ups 40 Air Squats
Day 31
32 02032018 (WG)
Complete as many rounds as possible in 20 minutes of: 5 Bench press 135/95-lb 5 Inverted burpees 5 Squat Cleans 115/75-lb 10 Walking Lunge 10 Alternating Kettlebell Snatch 1,5/1-pood 10 Air Squats
Day 32
33 Thruster and Dumbbell Snatch (W)
Do Every Minute On the Minute through 10 minutes of: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thruster 36-lb Alternating Kettlebell Snatch 36-lb
Day 33
34 Predator (W)
6 rounds for time of: 9 Deadlifts 135/75-lb 6 Power Cleans 135/75-lb 3 Front Squats 135/75-lb
Day 34
35 WOD-1259621 (G)
3 rounds for time of: 21-15-9 Pull-Ups Push-Ups Squat Jumps
Day 35
36 Rainy Day (W)
10 rounds for time of: 1-2-3-4-5-6-7-8-9-10 Bench press 110-lb Deadlifts 110-lb Dumbbell Push Press 33-lb Kettlebell Sumo Deadlift High Pull 2-pood
Day 36
37 CrossFit Games Open 17.1 (WG)
Complete max Reps in 20 minutes limit: 10-20-30-40-50 Dumbbell Snatch 50/35-lb 15-15-15-15-15 Burpee Box Jump Overs 24/20-inch
Day 37
38 22012018 (WM)
Complete as many rounds as possible in 15 minutes of: 15 Jumping Jack 10 Bench press 133/67-lb 5 Hang Power Snatch 93/49-lb
Day 38
39 DT 40kg (W)
5 rounds for time of: 12 Deadlifts 90-lb 9 Hang Clean 90-lb 6 Jerk 90-lb
Day 39
40 Crossfit Games Open 18.3 (WGM)
2 rounds for time of: 100 Double Unders 20 Overhead Squats 115/80-lb 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatch 50/35-lb 100 Double Unders 12 Bar Muscle-Up
Day 40
41 Berserker (WG)
5 rounds for time of: 5 Bench press 100-% BW 10 Push-Ups 5 Deadlifts 150-% BW 10 Toes to bar 20 Box Jump 24-inch
Day 41
42 Crossfit Games Open 18.5 (WG)
Complete as many rounds as possible in 7 minutes of: 3-6-9-12-15-18-21 Thrusters 100/65-lb Chest-To-Bar Pull-Ups
Day 42
43 Back (W)
3 rounds for time of: 21-15-9 Deadlifts 220/154-lb Kettlebell Swing 2-pood
Day 43
44 Base (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Bench press 100-% BW Back Squats 100-% BW
Day 44
45 SR-21.05.2018 (WGM)
4 rounds for time of: 12-11-10-9 Bench press 100/100-% BW 12-11-10-9 Deadlifts 100/100-% BW 15-15-15-15 Burpees 5-5-5-5 Hand Release Push-Up 25-25-25-25 Double Unders
Day 45
46 CrossFit Games Open 17.5 (WM)
10 rounds for time of: 9 Thrusters 95/65-lb 35 Double Unders
Day 46
47 SR-17.04.2018 (WGM)
4 rounds for time of: 10 Bench press 177/133-lb 20 Kettlebell Swing 1,5/1-pood 30 Push-Ups 40 Double Unders
Day 47
48 CrossFit Games Open 11.5 (WG)
Complete as many rounds as possible in 20 minutes of: 5 Power Cleans 145/100-lb 10 Toes to bar 15 Wall Ball 20/14-lb
Day 48
49 Home Basic (G)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees Push-Ups Air Squats
Day 49
50 CrossFit Games Open 11.2 (WG)
Complete as many rounds as possible in 15 minutes of: 9 Deadlifts 155/100-lb 12 Hand Release Push-Up 15 Box Jump 24/20-inch
Day 50
51 WORKOUT 11.2 (WG)
Complete as many rounds as possible in 15 minutes of: 9 Deadlifts 155/70-lb 12 Push-Ups 15 Box Jump 24-inch
Day 51
52 Favorite (WG)
3 rounds for time of: 3 Deadlifts 85-% RM 12 Bench press 75-% RM 12 Pull-Ups 18 Kettlebell Swing 2/1,5-pood 24 Sit-Ups
Day 52
53 WORKOUT 11.4 (WG)
Complete as many rounds as possible in 10 minutes of: 60 Burpees Bar-Facing 30 Overhead Squats 120/55-lb 10 Ring Muscle-ups
Day 53
54 Beginning of the End (WG)
Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Kettlebell Swing 1-lb 15 Sit-Ups
Day 54
55 10x10 (WGM)
For time: 10 Double Unders 10 Deadlifts 155-lb 10 Double Unders 10 Bench press 155-lb 10 Double Unders 10 Back Squats 155-lb 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Thrusters 135-lb
Day 55
56 SR-Valkyrie (WG)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Bench press 100/100-% BW 10-9-8-7-6-5-4-3-2-1 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Overhead Squats 50/50-% BW
Day 56
57 CF-110309 (W)
Complete as many rounds as possible in 12 minutes of: 3 Bench press 185-lb 5 Back Squats 225-lb
Day 2
Name Skills Country City Gym
crossfit athlete SherifTurkey
Sherif
Turkey Istanbul
crossfit athlete RogeSpain
Roge
Spain
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