Piano di allenamento (programma) Kazely

5 rounds for time of: 15 Box Jump 24/20-inch 20 Kettlebell Swing 1,5/1-pood 20 Sit-Ups

Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Push-Ups 15 Sit-Ups 20 Air Squats

Complete as many rounds as possible in 7 minutes of: Burpees

10 rounds for time of: 20 Push-Ups 15 Leg Raises

3 rounds for time of: 100 Jumping Jack 50 Push-Ups 50 Leg Raises

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

For time: 50 Kettlebell Snatch 1,5/1-pood 50 Kettlebell Push Jerks 1,5/1-pood 50 Kettlebell Swing 1,5/1-pood

3 rounds for time of: 15-12-9 Dumbbell Thruster 25-lb Push-Ups

3 rounds for time of: 10 Kettlebell Goblet Thruster 2/1-pood 10 Kettlebell Swing 2/1-pood 20 Double Unders

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

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

5 rounds for time of: 15-12-9-6-3 Shoulder Press 1/0,5-pood Toes to bar

Complete max Reps in 10 minutes limit: 20 Burpees 30 sec Plank

4 rounds for time of: 10-10 Shoulder Press 45/27-lb 10 Sumo Deadlift High Pull 45/27-lb 15 Push-Ups

4 rounds for time of: 21-18-15-12 Thrusters 45/23-lb Sumo Deadlift High Pull 45/23-lb Burpees

For time: 100 Air Squats 100 Push-Ups 100 Sit-Ups 100 Burpees

5 rounds for time of: 5 Weighted Pull-ups 20/9-lb 100 Jumping Jack

5 rounds for time of: 25-20-15-10-5 Thrusters 95/75-lb Kettlebell Swing 2/1,5-pood

7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95-lb Burpees

For time:

3 rounds for time of: 15-12-10 Thrusters Push-Ups

3 rounds for time of: 20-15-10 Sumo Deadlift High Pull Thrusters

8 rounds for time of: 8 Burpees 8 Box Jump 24/20-inch 8 Thrusters 95/65-lb

5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders

9 rounds for time of: 5-10-15-20-25-20-15-10-5 Kettlebell Swing Burpees

5 rounds for time of: 10-8-6-4-2 Burpee Pull-Up Bar Dips

3 rounds for time of: 12 Kettlebell Swing 53-pood 15 Box Jump 18 Push-Ups

5 rounds for time of: 12-12 Dumbbell Snatch 45/27-lb 12-12 Shoulder Press 45/27-lb 12 Burpees

Complete as many from 10-10-10-10 in 10 minutes limit: 10-10-10-10 Push-Ups Air Squats Burpees Weighted Sit-Ups

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

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

5 rounds for time of: 21 Dumbbell Thruster 23-lb 15 Burpees

For time: 100 Kettlebell Swing 2/1,5-pood

7 rounds for time of: 21-18-15-12-9-6-3 Thrusters 95/65-lb Burpees Bar-Facing

10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Double Unders

7 rounds for time of: 21-18-15-12-9-6-3 Hand Release Push-Up Burpees Sit-Ups Leg Raises

3 rounds for time of: 21-15-9 Kettlebell Sumo Deadlift High Pull 1,5/1-pood Push-Ups

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

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

Do every minute on the minute through 12 minutes of: 8 Strict Pull-Up 12 Kettlebell Swing 1,5-pood

For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM

Complete max Reps in 15 minutes limit: Kettlebell Swing 1,5/1-pood

For time: 300 Air Squats 3 Strict Pull-Up

For strength: 7-7-7-7-7-7-7 Bench press

Complete as many rounds as possible in 5 minutes of: Bar Dips

3 rounds for time of: 33 Burpees 33 Walking Lunge 33 Air Squats