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Workout planning (programming) Kazely

  • 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)
    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
    This Light Between Us
    3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises
    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)
    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
    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
  • Training Day 5 (1 wods)
    WOD-9761037
    Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
  • Training Day 6 (4 wods)
    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
    Cross-Claps
    5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
    Interplay
    4 rounds for time of: 10-10 Shoulder Press 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Push-Ups
    WOD-0179496
    For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees
  • Training Day 7 (7 wods)
    WORKOUT 14.5
    7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
    WOD-8834843
    3 rounds for time of: 15-12-10 Thrusters Push-Ups
    WOD-6461422
    For time:
    BCOR 2014.5
    5 rounds for time of: 25-20-15-10-5 Thrusters 95/75-lb Kettlebell Swing 2/1,5-pood
    Freeetics Loki
    3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
    nn 11102013
    5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
    CrossFit Mayhem 140306
    8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb
  • Training Day 8 (4 wods)
    Symphony
    5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees
    WOD-9671720
    3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups
    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
  • Training Day 9 (3 wods)
    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
    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
    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)
    Arty
    For time: 100 Kettlebell Swing 2/1,5-pood
    WOD-2668141
    5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
  • 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)
    timon EMOM
    Do Every Minute On the Minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood
    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
  • Training Day 16 (3 wods)
    Easy Peasy
    Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
    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
WorkoutTraining 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
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
This Light Between Us (GM)
3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises
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
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
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
WOD-9761037 (G)
Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
Training Day 5
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
Cross-Claps (WM)
5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
Training Day 6
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
WOD-0179496 (G)
For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees
Training Day 6
WORKOUT 14.5 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
Training Day 7
WOD-8834843 (WG)
3 rounds for time of: 15-12-10 Thrusters Push-Ups
Training Day 7
WOD-6461422 ()
For time:
Training Day 7
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
Freeetics Loki (W)
3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
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
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
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-9671720 (WG)
3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups
Training Day 8
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
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
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
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
Arty (W)
For time: 100 Kettlebell Swing 2/1,5-pood
Training Day 10
WOD-2668141 (WG)
5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
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
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
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
Easy Peasy (W)
Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
Training Day 16
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
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

6.000 / 10

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