Workout planning (programming) Kazely

Workouts 46
Description
SUBSCRIBERS 5
Discussion

Training Day 1 (1 wods)
WOD-2044927
5 rounds for time of: 15 Box Jump 24/20-inch 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups
Training Day 2 (3 wods)
Anderson
Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Push-Ups 15 Sit-Ups 20 Air Squats
7 min Burpee
Complete as many rounds as possible in 7 minutes of: Burpees
Body 2 Body
10 rounds for time of: 20 Push-Ups 15 Leg Raises
Training Day 3 (5 wods)
This Light Between Us
3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises
Freeletics Aura
For time: 10 Jumping Jack 20 Air Squats 20 Jumping Jack 40 Air Squats 40 Jumping Jack 20 Air Squats 20 Jumping Jack 10 Air Squats
Lazy
For time: 50 Kettlebell Snatch 1,5/1-pood 50 Kettlebell Push Jerks 1,5/1-pood 50 Kettlebell Swing 1,5/1-pood
WOD-9413266
3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Push-Ups
SR-21.08.2018
3 rounds for time of: 10 Kettlebell Goblet Thruster 2/1-pood 10 Kettlebell Swing 2/1-pood 20 Double Unders
Training Day 4 (3 wods)
CAVIAR
10 rounds for time of: 1-2-3-4-5-6-7-8-9-10 Alternating Kettlebell Snatch 1,5/1-pood Kettlebell Clean and Jerk 1,5/1-pood
Duke
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees Kettlebell Swing 1/0,5-pood Snatch 1/0,5-pood
Grenade
5 rounds for time of: 15-12-9-6-3 Shoulder Press 1/0,5-pood Toes to bar
Training Day 5 (1 wods)
WOD-9761037
Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
Training Day 6 (4 wods)
Interplay
4 rounds for time of: 10-10 Shoulder Press 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Push-Ups
Monko WC 3.2.10
4 rounds for time of: 21-18-15-12 Thrusters 45/23-lb Sumo Deadlift High Pull 45/23-lb Burpees
WOD-0179496
For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees
Cross-Claps
5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
Training Day 7 (7 wods)
BCOR 2014.5
5 rounds for time of: 25-20-15-10-5 Thrusters 95/75-lb Kettlebell Swing 2/1,5-pood
WORKOUT 14.5
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
WOD-6461422
For time:
WOD-8834843
3 rounds for time of: 15-12-10 Thrusters Push-Ups
Freeetics Loki
3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
CrossFit Mayhem 140306
8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb
nn 11102013
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
Training Day 8 (4 wods)
WOD-19092018DP
9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees
Range
5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips
WOD-9671720
3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups
Symphony
5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees
Training Day 9 (3 wods)
WOD-4954304
Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Push-Ups Air Squats Burpees Weighted Sit-Ups
KB LOVE
For time: 20 Kettlebell Swing 20 Kettlebell Swing 15 Kettlebell Snatch 15 Kettlebell Snatch 10 Shoulder Press 10 Shoulder Press 45 sec Rest 10 Shoulder Press 10 Shoulder Press 15 Kettlebell Snatch 15 Kettlebell Snatch 20 Kettlebell Swing 20 Kettlebell Swing
Evil kettle
5 rounds for time of: 15 Burpees 15 Kettlebell Swing 1,5/1-pood 15 Push-Ups 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood
Training Day 10 (2 wods)
WOD-2668141
5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
Arty
For time: 100 Kettlebell Swing 2/1,5-pood
Training Day 11 (1 wods)
CrossFit Games Open 16.5
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95/65-lb Burpees Bar-Facing
Training Day 12 (1 wods)
WOD-1958085
10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Double Unders
Training Day 13 (1 wods)
Right Here Right Now
7 rounds for time of: 21-18-15-12-9-6-3 Hand Release Push-Up Burpees Sit-Ups Leg Raises
Training Day 14 (1 wods)
FERRUM BODY
3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Push-Ups
Training Day 15 (3 wods)
WOD-18102018DP
7 rounds for time of: 3-6-9-12-15-18-21 Dumbbell Burpee Deadlifts 40/20-lb Dumbbell Clean 40/20-lb Dumbbell Thruster 40/20-lb
WOD-18102018DP
7 rounds for time of: 3-6-9-12-15-18-21 Dumbbell Burpee Deadlifts 40/20-lb Dumbbell Clean 40/20-lb Dumbbell Thruster 40/20-lb
timon EMOM
Do every minute on the minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood
Training Day 16 (3 wods)
Weighted Pullups
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Easy Peasy
Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
complex 3
For time: 300 Air Squats 3 Strict Pull-Up
Training Day 17 (1 wods)
Bench Press 7-7-7-7-7-7-7
For strength: 7-7-7-7-7-7-7 Bench press
Training Day 18 (1 wods)
Bar Dips 5 min
Complete as many rounds as possible in 5 minutes of: Bar Dips
Training Day 19 (1 wods)
WOD-7136573
3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats

Workout	Training day
WOD-2044927 (WG) 5 rounds for time of: 15 Box Jump 24/20-inch 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups	Training Day 1
Anderson (G) Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Push-Ups 15 Sit-Ups 20 Air Squats	Training Day 2
7 min Burpee (G) Complete as many rounds as possible in 7 minutes of: Burpees	Training Day 2
Body 2 Body (G) 10 rounds for time of: 20 Push-Ups 15 Leg Raises	Training Day 2
This Light Between Us (GM) 3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises	Training Day 3
Freeletics Aura (GM) For time: 10 Jumping Jack 20 Air Squats 20 Jumping Jack 40 Air Squats 40 Jumping Jack 20 Air Squats 20 Jumping Jack 10 Air Squats	Training Day 3
Lazy (W) For time: 50 Kettlebell Snatch 1,5/1-pood 50 Kettlebell Push Jerks 1,5/1-pood 50 Kettlebell Swing 1,5/1-pood	Training Day 3
WOD-9413266 (WG) 3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Push-Ups	Training Day 3
SR-21.08.2018 (WM) 3 rounds for time of: 10 Kettlebell Goblet Thruster 2/1-pood 10 Kettlebell Swing 2/1-pood 20 Double Unders	Training Day 3
CAVIAR (W) 10 rounds for time of: 1-2-3-4-5-6-7-8-9-10 Alternating Kettlebell Snatch 1,5/1-pood Kettlebell Clean and Jerk 1,5/1-pood	Training Day 4
Duke (WG) 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees Kettlebell Swing 1/0,5-pood Snatch 1/0,5-pood	Training Day 4
Grenade (WG) 5 rounds for time of: 15-12-9-6-3 Shoulder Press 1/0,5-pood Toes to bar	Training Day 4
WOD-9761037 (G) Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank	Training Day 5
Interplay (WG) 4 rounds for time of: 10-10 Shoulder Press 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Push-Ups	Training Day 6
Monko WC 3.2.10 (WG) 4 rounds for time of: 21-18-15-12 Thrusters 45/23-lb Sumo Deadlift High Pull 45/23-lb Burpees	Training Day 6
WOD-0179496 (G) For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees	Training Day 6
Cross-Claps (WM) 5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack	Training Day 6
BCOR 2014.5 (W) 5 rounds for time of: 25-20-15-10-5 Thrusters 95/75-lb Kettlebell Swing 2/1,5-pood	Training Day 7
WORKOUT 14.5 (WG) 7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees	Training Day 7
WOD-6461422 () For time:	Training Day 7
WOD-8834843 (WG) 3 rounds for time of: 15-12-10 Thrusters Push-Ups	Training Day 7
Freeetics Loki (W) 3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters	Training Day 7
CrossFit Mayhem 140306 (WG) 8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb	Training Day 7
nn 11102013 (WM) 5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders	Training Day 7
WOD-19092018DP (WG) 9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees	Training Day 8
Range (G) 5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips	Training Day 8
WOD-9671720 (WG) 3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups	Training Day 8
Symphony (WG) 5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees	Training Day 8
WOD-4954304 (WG) Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Push-Ups Air Squats Burpees Weighted Sit-Ups	Training Day 9
KB LOVE (WM) For time: 20 Kettlebell Swing 20 Kettlebell Swing 15 Kettlebell Snatch 15 Kettlebell Snatch 10 Shoulder Press 10 Shoulder Press 45 sec Rest 10 Shoulder Press 10 Shoulder Press 15 Kettlebell Snatch 15 Kettlebell Snatch 20 Kettlebell Swing 20 Kettlebell Swing	Training Day 9
Evil kettle (WG) 5 rounds for time of: 15 Burpees 15 Kettlebell Swing 1,5/1-pood 15 Push-Ups 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood	Training Day 9
WOD-2668141 (WG) 5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees	Training Day 10
Arty (W) For time: 100 Kettlebell Swing 2/1,5-pood	Training Day 10
CrossFit Games Open 16.5 (WG) 7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95/65-lb Burpees Bar-Facing	Training Day 11
WOD-1958085 (GM) 10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Double Unders	Training Day 12
Right Here Right Now (G) 7 rounds for time of: 21-18-15-12-9-6-3 Hand Release Push-Up Burpees Sit-Ups Leg Raises	Training Day 13
FERRUM BODY (WG) 3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Push-Ups	Training Day 14
WOD-18102018DP (W) 7 rounds for time of: 3-6-9-12-15-18-21 Dumbbell Burpee Deadlifts 40/20-lb Dumbbell Clean 40/20-lb Dumbbell Thruster 40/20-lb	Training Day 15
WOD-18102018DP (W) 7 rounds for time of: 3-6-9-12-15-18-21 Dumbbell Burpee Deadlifts 40/20-lb Dumbbell Clean 40/20-lb Dumbbell Thruster 40/20-lb	Training Day 15
timon EMOM (WG) Do every minute on the minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood	Training Day 15
Weighted Pullups (W) For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM	Training Day 16
Easy Peasy (W) Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood	Training Day 16
complex 3 (G) For time: 300 Air Squats 3 Strict Pull-Up	Training Day 16
Bench Press 7-7-7-7-7-7-7 (W) For strength: 7-7-7-7-7-7-7 Bench press	Training Day 17
Bar Dips 5 min (G) Complete as many rounds as possible in 5 minutes of: Bar Dips	Training Day 18
WOD-7136573 (G) 3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats	Training Day 19

Author:

Дамир Камешков

Functional fitness (aka CrossFit)

Fitness

6.000 / 10