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Workout planning (programming) orlovghirisport

Author: 

orlovghirisport

  Ukraine

Crossfit
Performance

Training plan list

DateWorkoutTraining dayModality
1March 17, 2018WOD-2273263

3 rounds for time of: 20 Chin-Up 30 Dumbbell Push Press 45/25-lb 50 meters Walking Lunge
Day 1WG
2March 17, 2018WOD-9672374

Every Minute On the Minute (EMOM) continue until failure: 1 Clean pull 1 Hang Squat Clean 1 Push Jerks 1 Push Jerks Behind the Head
Day 19W
3March 18, 2018airstrike

Complete as many rounds as possible in 20 minutes of: 15 Hang Power Snatch 95/65-lb 50 Double Unders 15 Toes to bar
Day 3WGM
4March 19, 2018WOD-7365038

7 rounds for time of: 21-18-15-12-9-6-3 Wall Ball 20/14-lb Lateral burpee
Day 4WG
5March 19, 2018WOD-6128639

For strength: 5-4-3-2-1 Bench press 100-% BW 1-2-3-4-5 Back Squats 150-% BW
Day 4W
6March 21, 2018WOD-1753404

For strength: 5-5-5-5-5 Front Squats 5-5-5-5-5 Push Press 5-5-5-5-5 Thrusters
Day 5W
7March 21, 2018Gula 5-50

7 rounds for time of: 50 Double Unders 2000 meters Row 50 Double Unders 1000 meters Row 50 Double Unders 2000 meters Row 50 Double Unders
Day 5M
8March 22, 2018WOD-6020216

Complete as many rounds as possible in 15 minutes of: 5 Body rows 5 Body rows 5 Body rows 15 Push-Ups
Day 6G
9March 22, 2018WOD-7283425

2 rounds for time of: 20 Toes to bar 30 GHD Sit-ups 50 Abmat Sit-up
Day 6G
10March 24, 2018WOD-1909255

Complete max Reps in 10 minutes limit: 10 Sumo Deadlift High Pull 88-lb 10 Kettlebell Swing 1,5-pood 10 Push Press 88-lb
Day 7W
11March 24, 2018Crossfit Games Open 18.5

Complete as many rounds as possible in 7 minutes of: 3-6-9-12-15-18-21 Thrusters 100/65-lb Chest-To-Bar Pull-Ups
Day 7WG
12March 25, 2018Deadlift 3-3-3-3-3

For strength: 3-3-3-3-3 Deadlifts
Day 8W
13March 25, 2018Hang power clean 3-3-3-3-3-3-3

For strength: Hang Power Clean
Day 8W
14March 25, 2018WOD-0776264

10 rounds for time of: 100 meters Run
Day 8M
15March 26, 2018JERRY

For time: 1 miles Run 2000 meters Row 1 miles Run
Day 9M
16March 28, 2018Helen

3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
Day 10WGM
17March 29, 2018Hang Power Snatch 1RM

For strength: 1 Hang Power Snatch
Day 11W
18March 29, 2018WOD-8951051

Complete as many rounds as possible in 10 minutes of: 10 Alternating Kettlebell Snatch 2-pood 10 Push-Ups
Day 11WG
19March 29, 2018Snatch Balance 4-4-4-4

For strength: 4-4-4-4 Snatch Balance
Day 11W
20March 31, 2018Snatch 1RM

For strength: 1-1-1-1-1 Snatch
Day 12W
21March 31, 2018Back Squats 20

For strength: 20 Back Squats
Day 12W
22March 31, 2018Winter evening

5 rounds for time of: 200 Jump Rope (Single) 120 sec Plank
Day 12GM
23April 1, 2018WOD-6435525

For strength: 5-5-5-5-5 Clean pull
Day 13W
24April 1, 2018Infernal Trio

19 rounds for time of: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pull-Ups Burpees Handstand Push-ups
Day 13G
25April 1, 2018Clean and Jerk 1RM

For strength: 1 Clean and Jerk
Day 13W
26April 2, 2018Barbell Bench Press 3-3-3-3-3

For strength: Bench press
Day 14W
27April 2, 2018WOD-4768741

5 rounds for time of: 25-20-15-10-5 GHD Sit-ups 1-2-3-4-5 Ring Muscle-ups
Day 14G
28April 2, 2018WOD-0776264

10 rounds for time of: 100 meters Run
Day 14M
29April 4, 2018Front Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Front Squats
Day 15W
30April 4, 2018JACK

Complete as many rounds as possible in 20 minutes of: 10 Push Press 115/75-lb 10 Kettlebell Swing 1,5/1-pood 10 Box Jump 24/20-inch
Day 15WG
31April 5, 2018WOD-1714661

For strength: 20 Deadlifts
Day 16W
32April 5, 2018WOD-5322678

For strength: 5-5-5-5-5 Weighted Pull-ups
Day 16W
33April 5, 2018Toes to Bar-Kettlebell Snatch

3 rounds for time of: 21-15-9 Toes-to-rings Kettlebell Snatch 1,5-pood Kettlebell Snatch 1,5-pood
Day 16WG
34April 5, 2018WOD-4878225

For strength: 5-5-5-5-5 Hang Power Snatch
Day 16W
35April 8, 2018WOD-8886269

For strength: 2-2-2-2-2-2 Hang Squat Snatch
Day 17W
36April 8, 2018WOD-3613264

For strength: 5-5-5-5-5 Snatch Pull
Day 17W
37April 8, 2018WOD-0886453

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 225-lb Kettlebell Swing 1,5-pood Snatch 95-lb Ring Dips
Day 17WG
38April 9, 2018Wednesday 180404

For strength: 3-3-3-3-3-3-3 Thrusters
Day 18W
39April 9, 2018WOD-7256575

Complete as many rounds as possible in 10 minutes of: 10 Pull-Ups 10 Sumo Deadlift
Day 18WG
40April 9, 2018WOD-3232173

For strength: 10-10-10-10-10 Front Squats
Day 18W
41April 9, 2018WOD-5291605

For strength: 12-12-12-12 Push-Ups
Day 35G
42April 9, 2018WOD-7736767

For strength: 10-5-3-1-1-1-3-5-10 Power Cleans
Day 20W
43April 9, 2018WOD-2018463

For strength: 3-3-3-3-3-3-3 Weighted Pull-ups
Day 20W
44April 11, 2018WOD-5482925

For strength: 5-5-3-3-3-1-1-1-1 Deadlifts
Day 21W
45April 11, 2018WOD-5930823

Do Every Minute On the Minute through 10 minutes of: Handstand Push-ups
Day 21G
46April 11, 2018WOD-7337818

5 rounds for time of: 200 meters Run
Day 21M
47April 12, 2018nn 11102013

5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
Day 22WM
48April 12, 201830 muscleups

For time: 30 Strict Muscle-up
Day 22G
49April 12, 2018Monday 180205

For strength: 1 Shoulder Press 1 Push Press 1 Push Jerks
Day 22W
50April 13, 2018WOD-1786867

For strength: 20 Cluster
Day 23W
51April 13, 2018WOD-2854069

Complete max Reps in 8 minutes limit: Alternating Kettlebell Snatch
Day 23W
52April 13, 2018Sunday 180408

Complete as many rounds as possible in 15 minutes of: 15 meters Handstand Walks 30 meters Walking Lunge
Day 23G
53April 16, 2018WOD-5188487

For strength: 10-8-6-4-2 Shoulder Press 2-4-6-8-10 Bench press
Day 24W
54April 16, 2018WOD-3042712

3 rounds for time of: 21-15-9 Overhead Squats 95-lb Chest-To-Bar Pull-Ups
Day 24WG
55April 16, 201806042018

3 rounds for time of: 30-20-10 Dumbbell Thruster 35/25-lb Toes to bar
Day 24WG
56April 17, 2018WOD-5322678

For strength: 5-5-5-5-5 Weighted Pull-ups
Day 25W
57April 17, 2018CF-150827

4 rounds for time of: 15 Box Jump 36-inch 400 meters Run
Day 25GM
58April 17, 2018WOD-2764037

For strength: 3-3-3-3-3 Snatch Balance
Day 25W
59April 17, 2018WOD-3778402

For time: 150 Pistol Squat
Day 25G
60April 17, 2018Superman on rings

For time: 100 Ring Push-ups
Day 25G
61April 19, 2018WOD-5199178

Do Every Minute On the Minute through 10 minutes of: Strict Handstand Push-up
Day 26G
62April 19, 2018WOD-7269187

For strength: 10-5-3-5-10 Push Jerks
Day 26W
63April 19, 2018Gula 180415

4 rounds for time of: 400 meters Run 40 Double Unders
Day 26M
64April 20, 2018WOD-5979468

For strength: 20 Thrusters
Day 27W
65April 20, 2018CF 004

For time: 60 sec Kettlebell Swing 2/1,5-pood
Day 27W
66April 21, 2018Run 5 km

For time: 5000 meters Run
Day 28M
67April 23, 2018WOD-8135646

For strength: 5-5-5-5-5 Push Jerks Behind the Head
Day 29W
68April 23, 2018AGOQ Workout 2

4 rounds for time of: 25 Chest-To-Bar Pull-Ups 5 Clean 245/170-lb
Day 29WG
69April 23, 2018WOD-4064436

For strength: 1-1-1-1-1-1-1 Weighted Pull-ups
Day 29W
70April 24, 2018Overhead Squats 3-3-3-3-3

For strength: 3-3-3-3-3 Overhead Squats
Day 30W
71April 24, 2018WOD-8528712

For strength: 5-5-5-5-5 Ring Chest Flys
Day 30G
72April 24, 2018WOD-7646665

3 rounds for time of: 400 meters Run 15 Power Snatchs 75/55-lb 9 Handstand Push-ups
Day 30WGM
73April 24, 2018WOD-6634988

For strength: 1-1-1-1-1-1-1 Power Snatchs
Day 30W
74April 25, 2018WOD-1145570

For strength: 10-10-10-10 Deadlifts 10-10-10-10 Bench press 10-10-10-10 Bent Barbell Row 10-10-10-10 Back Squats
Day 31W
75April 27, 2018Run 3 km

For time: 3000 meters Run
Day 32M
76April 28, 2018WOD-7455500

3 rounds for time of: 30-20-10 Kettlebell Snatch 71/53-lb Box Jump
Day 33WG
77April 28, 2018WOD-8319223

For strength: 20 Front Squats
Day 33W
78April 30, 2018WOD-1842338

For strength: 2-2-2-2-2-2 Weighted Pull-ups
Day 34W
79April 30, 2018WOD-3449199

For strength: 10-10-10 Shoulder Press 7-7-7-7 Push Press 4-4-4-4-4 Push Jerks
Day 34W
80May 1, 2018CF-130422

3 rounds for time of: 800 meters Run 50 Wall Ball 20-lb
Day 2WM

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