We a From Ukraine

Planificación de entrenamiento (programación) Kazely

  • Día 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
  • Día 2 (3 wods)
    Anderson
    Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Flexiónes 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 Flexiónes 15 Leg Raises
  • Día 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 Flexiónes 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 Flexiónes
    SR-21.08.2018
    3 rounds for time of: 10 Kettlebell Goblet Thruster 2/1-pood 10 Kettlebell Swing 2/1-pood 20 Saltos dobles a la comba
  • Día 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 Press de hombros 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
  • Día 5 (1 wods)
    Warmup G
    Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
  • Día 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 Press de hombros 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Flexiónes
    WOD-0179496
    For time: 100 Air Squats 100 Flexiónes 100 Sit-Ups 100 Burpees
  • Día 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 Flexiónes
    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 Saltos dobles a la comba
    CrossFit Mayhem 140306
    8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb
  • Día 8 (4 wods)
    Symphony
    5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Press de hombros 45/27-lb 12 Burpees
    WOD-9671720
    3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Flexiónes
    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
  • Día 9 (3 wods)
    KB LOVE
    For time: 20 Kettlebell Swing 20 Kettlebell Swing 15 Kettlebell Snatch 15 Kettlebell Snatch 10 Press de hombros 10 Press de hombros 45 sec Descanso 10 Press de hombros 10 Press de hombros 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 Flexiónes Air Squats Burpees Weighted Sit-Ups
    Evil kettle
    5 rounds for time of: 15 Burpees 15 Kettlebell Swing 1,5/1-pood 15 Flexiónes 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood
  • Día 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
  • Día 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
  • Día 12 (1 wods)
    WOD-1958085
    10 rounds for time of: 5 Dominadas 10 Bar Dips 15 Saltos dobles a la comba
  • Día 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
  • Día 14 (1 wods)
    FERRUM BODY
    3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Flexiónes
  • Día 15 (3 wods)
    timon EMOM
    Do Every Minute On the Minute through 12 minutes of: 8 Dominadas estrictas 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
  • Día 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 Dominadas estrictas
  • Día 17 (1 wods)
    Bench Press 7-7-7-7-7-7-7
    For strength: 7-7-7-7-7-7-7 Bench press
  • Día 18 (1 wods)
    Bar Dips 5 min
    Complete as many rounds as possible in 5 minutes of: Bar Dips
  • Día 19 (1 wods)
    WOD-7136573
    3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats
EntrenamientoTraining 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
Día 1
Anderson (G)
Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Flexiónes 15 Sit-Ups 20 Air Squats
Día 2
7 min Burpee (G)
Complete as many rounds as possible in 7 minutes of: Burpees
Día 2
Body 2 Body (G)
10 rounds for time of: 20 Flexiónes 15 Leg Raises
Día 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
Día 3
This Light Between Us (GM)
3 rounds for time of: 100 Jumping Jack 50 Flexiónes 50 Leg Raises
Día 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
Día 3
WOD-9413266 (WG)
3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Flexiónes
Día 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 Saltos dobles a la comba
Día 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
Día 4
Grenade (WG)
5 rounds for time of: 15-12-9-6-3 Press de hombros 1/0,5-pood Toes to bar
Día 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
Día 4
Warmup G (G)
Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
Día 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
Día 6
Cross-Claps (WM)
5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
Día 6
Interplay (WG)
4 rounds for time of: 10-10 Press de hombros 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Flexiónes
Día 6
WOD-0179496 (G)
For time: 100 Air Squats 100 Flexiónes 100 Sit-Ups 100 Burpees
Día 6
WORKOUT 14.5 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
Día 7
WOD-8834843 (WG)
3 rounds for time of: 15-12-10 Thrusters Flexiónes
Día 7
WOD-6461422 ()
For time:
Día 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
Día 7
Freeetics Loki (W)
3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
Día 7
nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Saltos dobles a la comba
Día 7
CrossFit Mayhem 140306 (WG)
8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb
Día 7
Symphony (WG)
5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Press de hombros 45/27-lb 12 Burpees
Día 8
WOD-9671720 (WG)
3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Flexiónes
Día 8
WOD-19092018DP (WG)
9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees
Día 8
Range (G)
5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips
Día 8
KB LOVE (WM)
For time: 20 Kettlebell Swing 20 Kettlebell Swing 15 Kettlebell Snatch 15 Kettlebell Snatch 10 Press de hombros 10 Press de hombros 45 sec Descanso 10 Press de hombros 10 Press de hombros 15 Kettlebell Snatch 15 Kettlebell Snatch 20 Kettlebell Swing 20 Kettlebell Swing
Día 9
WOD-4954304 (WG)
Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Flexiónes Air Squats Burpees Weighted Sit-Ups
Día 9
Evil kettle (WG)
5 rounds for time of: 15 Burpees 15 Kettlebell Swing 1,5/1-pood 15 Flexiónes 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood
Día 9
Arty (W)
For time: 100 Kettlebell Swing 2/1,5-pood
Día 10
WOD-2668141 (WG)
5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
Día 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
Día 11
WOD-1958085 (GM)
10 rounds for time of: 5 Dominadas 10 Bar Dips 15 Saltos dobles a la comba
Día 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
Día 13
FERRUM BODY (WG)
3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Flexiónes
Día 14
timon EMOM (WG)
Do Every Minute On the Minute through 12 minutes of: 8 Dominadas estrictas 12 Kettlebell Swing 1,5-pood
Día 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
Día 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
Día 15
Easy Peasy (W)
Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
Día 16
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Día 16
complex 3 (G)
For time: 300 Air Squats 3 Dominadas estrictas
Día 16
Bench Press 7-7-7-7-7-7-7 (W)
For strength: 7-7-7-7-7-7-7 Bench press
Día 17
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Día 18
WOD-7136573 (G)
3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats
Día 19

El autor: 

Дамир Камешков

6.000 / 10

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