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 Squats7 min Burpee Complete as many rounds as possible in 7 minutes of: BurpeesBody 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 SquatsThis Light Between Us 3 rounds for time of: 100 Jumping Jack 50 Flexiónes 50 Leg RaisesLazy For time: 50 Kettlebell Snatch 1,5/1-pood 50 Kettlebell Push Jerks 1,5/1-pood 50 Kettlebell Swing 1,5/1-poodWOD-9413266 3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb FlexiónesSR-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-poodGrenade 5 rounds for time of: 15-12-9-6-3 Press de hombros 1/0,5-pood Toes to barCAVIAR 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 BurpeesCross-Claps 5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping JackInterplay 4 rounds for time of: 10-10 Press de hombros 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 FlexiónesWOD-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 BurpeesWOD-8834843 3 rounds for time of: 15-12-10 Thrusters FlexiónesWOD-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-poodFreeetics Loki 3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrustersnn 11102013 5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Saltos dobles a la combaCrossFit 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 BurpeesWOD-9671720 3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 FlexiónesWOD-19092018DP 9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing BurpeesRange 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 SwingWOD-4954304 Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Flexiónes Air Squats Burpees Weighted Sit-UpsEvil 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-poodWOD-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-poodWOD-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-lbWOD-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-poodWeighted Pullups For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RMcomplex 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
Entrenamiento | 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 | 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 |