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Piano di allenamento (programma) Home Training Plan

  • Тренувальний день 1 (2 wods)
    Handstand Practice
    For time: 20 minutes Handstand
    Home Training-001
    Complete as many rounds as possible in 10 minutes of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Push Jerks
  • Тренувальний день 2 (1 wods)
    Home Training-002
    4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing
  • Тренувальний день 3 (1 wods)
    Angie
    For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
  • Тренувальний день 4 (2 wods)
    Home Training-003
    3 rounds for time of: 21-15-9 Overhead Squats 1/1-pood Burpees 1/1-pood Clean and Jerk 1/1-pood Deadlifts 1/1-pood
    Handstand Walk Practice
    For time: 20 minutes Handstand Walks
  • Тренувальний день 5 (1 wods)
    Home Training-004
    5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Push-Ups
  • Тренувальний день 6 (1 wods)
    Home Training-005
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 1/1-pood Burpees
  • Тренувальний день 7 (1 wods)
    Home Training-006
    For time: 5 Push Press 1-pood 5 Goblet Squat 1-pood 5 Kettlebell Push Jerks 1-pood 5 Double Kettlebell Clean 1-pood
  • Тренувальний день 8 (1 wods)
    Home Training-007
    10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing
  • Тренувальний день 9 (2 wods)
    Handstand Practice
    For time: 20 minutes Handstand
    Home Training-008
    3 rounds for time of: 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood
  • Тренувальний день 10 (1 wods)
    Home Training-009
    For time: 50 Pull-Ups 100 Push-Ups 50 Knees to Elbows
  • Тренувальний день 11 (1 wods)
    Home Training-011
    For time: 100 Overhead Lunge 100 Crunch 100 Push-Ups 100 Goblet Squat
  • Тренувальний день 12 (1 wods)
    Home Training-012
    For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks
  • Тренувальний день 13 (1 wods)
    Home Training-013
    3 rounds for time of: 21-15-9 Deadlifts Weighted Pull-ups Push-Ups
  • Тренувальний день 14 (1 wods)
    Home Training-014
    For time: 20 Weighted Lunges 30 Kipping Pull-Up 20 Weighted Lunges 30 Push-Ups 20 Weighted Lunges 30 Sit-Ups 20 Weighted Lunges
AllenamentoTraining day
Handstand Practice (G)
For time: 20 minutes Handstand
Тренувальний день 1
Home Training-001 (WG)
Complete as many rounds as possible in 10 minutes of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Push Jerks
Тренувальний день 1
Home Training-002 (WG)
4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing
Тренувальний день 2
Angie (G)
For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Тренувальний день 3
Home Training-003 (WG)
3 rounds for time of: 21-15-9 Overhead Squats 1/1-pood Burpees 1/1-pood Clean and Jerk 1/1-pood Deadlifts 1/1-pood
Тренувальний день 4
Handstand Walk Practice (G)
For time: 20 minutes Handstand Walks
Тренувальний день 4
Home Training-004 (WG)
5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Push-Ups
Тренувальний день 5
Home Training-005 (WG)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 1/1-pood Burpees
Тренувальний день 6
Home Training-006 (W)
For time: 5 Push Press 1-pood 5 Goblet Squat 1-pood 5 Kettlebell Push Jerks 1-pood 5 Double Kettlebell Clean 1-pood
Тренувальний день 7
Home Training-007 (W)
10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing
Тренувальний день 8
Handstand Practice (G)
For time: 20 minutes Handstand
Тренувальний день 9
Home Training-008 (WG)
3 rounds for time of: 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood
Тренувальний день 9
Home Training-009 (G)
For time: 50 Pull-Ups 100 Push-Ups 50 Knees to Elbows
Тренувальний день 10
Home Training-011 (WG)
For time: 100 Overhead Lunge 100 Crunch 100 Push-Ups 100 Goblet Squat
Тренувальний день 11
Home Training-012 (W)
For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks
Тренувальний день 12
Home Training-013 (WG)
3 rounds for time of: 21-15-9 Deadlifts Weighted Pull-ups Push-Ups
Тренувальний день 13
Home Training-014 (WG)
For time: 20 Weighted Lunges 30 Kipping Pull-Up 20 Weighted Lunges 30 Push-Ups 20 Weighted Lunges 30 Sit-Ups 20 Weighted Lunges
Тренувальний день 14

The training program can be performed in any convenient place - at home, on the street or on vacation. The main advantage is that you need minimum equipment, which in case of its absence you can replace with the improvised items. Also, this program promotes regularity in implementation, because you can workout at a time convenient for you. Training consists of easy-to-do exercises that even a newbie can perform. Kettlebells or balls with sand are usually used as weights in training, but you can replace them with bottles of water, a cat or something else.

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