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Workout planning (programming) Kazely

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Дамир Камешков
Functional fitness
Fitness

Training plan list

WorkoutTraining day
1 WOD-2044927 (WG)
5 rounds for time of: 15 Box Jump 24/20-inch 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups
Day 1
2 Anderson (G)
Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Push-Ups 15 Sit-Ups 20 Air Squats
Day 9
3 Body 2 Body (G)
10 rounds for time of: 20 Push-Ups 15 Leg Raises
Day 3
4 7 min Burpee (G)
Complete as many rounds as possible in 7 minutes of: Burpees
Day 3
5 This Light Between Us (GM)
3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises
Day 4
6 WOD-9413266 (WG)
3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Push-Ups
Day 4
7 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
Day 4
8 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
Day 4
9 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
Day 4
10 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
Day 5
11 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
Day 5
12 Grenade (WG)
5 rounds for time of: 15-12-9-6-3 Shoulder Press 1/0,5-pood Toes to bar
Day 5
13 WOD-9761037 (G)
Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
Day 6
14 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
Day 7
15 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
Day 7
16 Cross-Claps (WM)
5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
Day 7
17 WOD-0179496 (G)
For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees
Day 7
18 WOD-8834843 (WG)
3 rounds for time of: 15-12-10 Thrusters Push-Ups
Day 8
19 WORKOUT 14.5 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
Day 8
20 BCOR 2014.5 (W)
5 rounds for time of: 25-20-15-10-5 Thrusters 95/75-lb Kettlebell Swing 2/1,5-pood
Day 8
21 WOD-6461422 ()
For time:
Day 8
22 Freeetics Loki (W)
3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
Day 8
23 nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
Day 21
24 CrossFit Mayhem 140306 (WG)
8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb
Day 10
25 Symphony (WG)
5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees
Day 11
26 WOD-9671720 (WG)
3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups
Day 11
27 Range (G)
5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips
Day 11
28 WOD-19092018DP (WG)
9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees
Day 11
29 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
Day 12
30 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
Day 12
31 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
Day 12
32 WOD-2668141 (WG)
5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
Day 13
33 Arty (W)
For time: 100 Kettlebell Swing 2/1,5-pood
Day 13
34 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
Day 14
35 WOD-1958085 (GM)
10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Double Unders
Day 15
36 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
Day 16
37 FERRUM BODY (WG)
3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Push-Ups
Day 17
38 timon EMOM (WG)
Do Every Minute On the Minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood
Day 18
39 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
Day 18
40 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
Day 18
41 Easy Peasy (W)
Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
Day 19
42 Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Day 19
43 complex 3 (G)
For time: 300 Air Squats 3 Strict Pull-Up
Day 19
44 Bench Press 7-7-7-7-7-7-7 (W)
For strength: 7-7-7-7-7-7-7 Bench press
Day 20
45 Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Day 2
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