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Planification d'entraînement (programmation) Kazely

  • Journée 1 (1 wods)
    WOD-2044927
    5 rounds for time of: 15 Box Jump 24/20-pouce 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups
  • Journée 2 (3 wods)
    Anderson
    Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Pompes 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 Pompes 15 Leg Raises
  • Journée 3 (5 wods)
    This Light Between Us
    3 rounds for time of: 100 Jumping Jack 50 Pompes 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 Pompes
    SR-21.08.2018
    3 rounds for time of: 10 Kettlebell Goblet Thruster 2/1-pood 10 Kettlebell Swing 2/1-pood 20 doubles sauts à la corde
  • Journée 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
  • Journée 5 (1 wods)
    WOD-9761037
    Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
  • Journée 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 Pompes
    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 Pompes 100 Sit-Ups 100 Burpees
    Cross-Claps
    5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
  • Journée 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 Pompes
    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-pouce 8 Thrusters 95/65-lb
    nn 11102013
    5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb doubles sauts à la corde
  • Journée 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 Pompes
    Symphony
    5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees
  • Journée 9 (3 wods)
    WOD-4954304
    Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Pompes 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 Repos 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 Pompes 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood
  • Journée 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
  • Journée 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
  • Journée 12 (1 wods)
    WOD-1958085
    10 rounds for time of: 5 Tractions 10 Bar Dips 15 doubles sauts à la corde
  • Journée 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
  • Journée 14 (1 wods)
    FERRUM BODY
    3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Pompes
  • Journée 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
  • Journée 16 (3 wods)
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% du maximum
    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
  • Journée 17 (1 wods)
    Bench Press 7-7-7-7-7-7-7
    For strength: 7-7-7-7-7-7-7 Bench press
  • Journée 18 (1 wods)
    Bar Dips 5 min
    Complete as many rounds as possible in 5 minutes of: Bar Dips
  • Journée 19 (1 wods)
    WOD-7136573
    3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats
Faire des exercicesTraining day
WOD-2044927 (WG)
5 rounds for time of: 15 Box Jump 24/20-pouce 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups
Journée 1
Anderson (G)
Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Pompes 15 Sit-Ups 20 Air Squats
Journée 2
7 min Burpee (G)
Complete as many rounds as possible in 7 minutes of: Burpees
Journée 2
Body 2 Body (G)
10 rounds for time of: 20 Pompes 15 Leg Raises
Journée 2
This Light Between Us (GM)
3 rounds for time of: 100 Jumping Jack 50 Pompes 50 Leg Raises
Journée 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
Journée 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
Journée 3
WOD-9413266 (WG)
3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Pompes
Journée 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 doubles sauts à la corde
Journée 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
Journée 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
Journée 4
Grenade (WG)
5 rounds for time of: 15-12-9-6-3 Shoulder Press 1/0,5-pood Toes to bar
Journée 4
WOD-9761037 (G)
Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank
Journée 5
Interplay (WG)
4 rounds for time of: 10-10 Shoulder Press 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Pompes
Journée 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
Journée 6
WOD-0179496 (G)
For time: 100 Air Squats 100 Pompes 100 Sit-Ups 100 Burpees
Journée 6
Cross-Claps (WM)
5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack
Journée 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
Journée 7
WORKOUT 14.5 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees
Journée 7
WOD-6461422 ()
For time:
Journée 7
WOD-8834843 (WG)
3 rounds for time of: 15-12-10 Thrusters Pompes
Journée 7
Freeetics Loki (W)
3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters
Journée 7
CrossFit Mayhem 140306 (WG)
8 rounds for time of: 8 Burpees 8 Box Jump 24/20-pouce 8 Thrusters 95/65-lb
Journée 7
nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb doubles sauts à la corde
Journée 7
WOD-19092018DP (WG)
9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees
Journée 8
Range (G)
5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips
Journée 8
WOD-9671720 (WG)
3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Pompes
Journée 8
Symphony (WG)
5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees
Journée 8
WOD-4954304 (WG)
Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Pompes Air Squats Burpees Weighted Sit-Ups
Journée 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 Repos 10 Shoulder Press 10 Shoulder Press 15 Kettlebell Snatch 15 Kettlebell Snatch 20 Kettlebell Swing 20 Kettlebell Swing
Journée 9
Evil kettle (WG)
5 rounds for time of: 15 Burpees 15 Kettlebell Swing 1,5/1-pood 15 Pompes 15 Kettlebell Swing 1,5/1-pood 15 Kettlebells Thrusters 1,5/1-pood
Journée 9
WOD-2668141 (WG)
5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees
Journée 10
Arty (W)
For time: 100 Kettlebell Swing 2/1,5-pood
Journée 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
Journée 11
WOD-1958085 (GM)
10 rounds for time of: 5 Tractions 10 Bar Dips 15 doubles sauts à la corde
Journée 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
Journée 13
FERRUM BODY (WG)
3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Pompes
Journée 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
Journée 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
Journée 15
timon EMOM (WG)
Do every minute on the minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood
Journée 15
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% du maximum
Journée 16
Easy Peasy (W)
Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood
Journée 16
complex 3 (G)
For time: 300 Air Squats 3 Strict Pull-Up
Journée 16
Bench Press 7-7-7-7-7-7-7 (W)
For strength: 7-7-7-7-7-7-7 Bench press
Journée 17
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Journée 18
WOD-7136573 (G)
3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats
Journée 19

L'auteur: 

Дамир Камешков

6.000 / 10

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