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Workout planning (programming) orlovghirisport

no avatarUkraine
orlovghirisport
Functional fitness
Performance

Training plan list

WorkoutTraining day
1 WOD-2273263 (WG)
3 rounds for time of: 20 Chin-Up 30 Dumbbell Push Press 45/25-lb 50 meters Walking Lunge
Day 1
2 WOD-9672374 (W)
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 19
3 airstrike (WGM)
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 3
4 WOD-7365038 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Wall Ball 20/14-lb Lateral burpee
Day 4
5 WOD-6128639 (W)
For strength: 5-4-3-2-1 Bench press 100-% BW 1-2-3-4-5 Back Squats 150-% BW
Day 4
6 WOD-1753404 (W)
For strength: 5-5-5-5-5 Front Squats 5-5-5-5-5 Push Press 5-5-5-5-5 Thrusters
Day 5
7 Gula 5-50 (M)
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 5
8 WOD-6020216 (G)
Complete as many rounds as possible in 15 minutes of: 5 Body rows 5 Body rows 5 Body rows 15 Push-Ups
Day 6
9 WOD-7283425 (G)
2 rounds for time of: 20 Toes to bar 30 GHD Sit-ups 50 Abmat Sit-up
Day 6
10 WOD-1909255 (W)
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 7
11 Crossfit Games Open 18.5 (WG)
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 7
12 Deadlift 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Deadlifts
Day 8
13 Hang power clean 3-3-3-3-3-3-3 (W)
For strength: Hang Power Clean
Day 8
14 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
Day 8
15 JERRY (M)
For time: 1 miles Run 2000 meters Row 1 miles Run
Day 9
16 Helen (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
Day 10
17 Hang Power Snatch 1RM (W)
For strength: 1 Hang Power Snatch
Day 11
18 WOD-8951051 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Alternating Kettlebell Snatch 2-pood 10 Push-Ups
Day 11
19 Snatch Balance 4-4-4-4 (W)
For strength: 4-4-4-4 Snatch Balance
Day 11
20 Snatch 1RM (W)
For strength: 1-1-1-1-1 Snatch
Day 12
21 Back Squats 20 (W)
For strength: 20 Back Squats
Day 12
22 Winter evening (GM)
5 rounds for time of: 200 Jump Rope (Single) 120 sec Plank
Day 12
23 WOD-6435525 (W)
For strength: 5-5-5-5-5 Clean pull
Day 13
24 Infernal Trio (G)
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 13
25 Clean and Jerk 1RM (W)
For strength: 1 Clean and Jerk
Day 13
26 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Day 14
27 WOD-4768741 (G)
5 rounds for time of: 25-20-15-10-5 GHD Sit-ups 1-2-3-4-5 Ring Muscle-ups
Day 14
28 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
Day 14
29 Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
Day 15
30 JACK (WG)
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 15
31 WOD-1714661 (W)
For strength: 20 Deadlifts
Day 16
32 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
Day 16
33 Toes to Bar-Kettlebell Snatch (WG)
3 rounds for time of: 21-15-9 Toes-to-rings Kettlebell Snatch 1,5-pood Kettlebell Snatch 1,5-pood
Day 16
34 WOD-4878225 (W)
For strength: 5-5-5-5-5 Hang Power Snatch
Day 16
35 WOD-8886269 (W)
For strength: 2-2-2-2-2-2 Hang Squat Snatch
Day 17
36 WOD-3613264 (W)
For strength: 5-5-5-5-5 Snatch Pull
Day 17
37 WOD-0886453 (WG)
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 17
38 Wednesday 180404 (W)
For strength: 3-3-3-3-3-3-3 Thrusters
Day 18
39 WOD-7256575 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Pull-Ups 10 Sumo Deadlift
Day 18
40 WOD-3232173 (W)
For strength: 10-10-10-10-10 Front Squats
Day 18
41 WOD-5291605 (G)
For strength: 12-12-12-12 Push-Ups
Day 35
42 WOD-7736767 (W)
For strength: 10-5-3-1-1-1-3-5-10 Power Cleans
Day 20
43 WOD-2018463 (W)
For strength: 3-3-3-3-3-3-3 Weighted Pull-ups
Day 20
44 WOD-5482925 (W)
For strength: 5-5-3-3-3-1-1-1-1 Deadlifts
Day 21
45 WOD-5930823 (G)
Do Every Minute On the Minute through 10 minutes of: Handstand Push-ups
Day 21
46 WOD-7337818 (M)
5 rounds for time of: 200 meters Run
Day 21
47 nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
Day 22
48 30 muscleups (G)
For time: 30 Strict Muscle-up
Day 22
49 Monday 180205 (W)
For strength: 1 Shoulder Press 1 Push Press 1 Push Jerks
Day 22
50 WOD-1786867 (W)
For strength: 20 Cluster
Day 23
51 WOD-2854069 (W)
Complete max Reps in 8 minutes limit: Alternating Kettlebell Snatch
Day 23
52 Sunday 180408 (G)
Complete as many rounds as possible in 15 minutes of: 15 meters Handstand Walks 30 meters Walking Lunge
Day 23
53 WOD-5188487 (W)
For strength: 10-8-6-4-2 Shoulder Press 2-4-6-8-10 Bench press
Day 24
54 WOD-3042712 (WG)
3 rounds for time of: 21-15-9 Overhead Squats 95-lb Chest-To-Bar Pull-Ups
Day 24
55 06042018 (WG)
3 rounds for time of: 30-20-10 Dumbbell Thruster 35/25-lb Toes to bar
Day 24
56 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
Day 25
57 CF-150827 (GM)
4 rounds for time of: 15 Box Jump 36-inch 400 meters Run
Day 25
58 WOD-2764037 (W)
For strength: 3-3-3-3-3 Snatch Balance
Day 25
59 WOD-3778402 (G)
For time: 150 Pistol Squat
Day 25
60 Superman on rings (G)
For time: 100 Ring Push-ups
Day 25
61 WOD-5199178 (G)
Do Every Minute On the Minute through 10 minutes of: Strict Handstand Push-up
Day 26
62 WOD-7269187 (W)
For strength: 10-5-3-5-10 Push Jerks
Day 26
63 Gula 180415 (M)
4 rounds for time of: 400 meters Run 40 Double Unders
Day 26
64 WOD-5979468 (W)
For strength: 20 Thrusters
Day 27
65 CF 004 (W)
For time: 60 sec Kettlebell Swing 2/1,5-pood
Day 27
66 Run 5 km (M)
For time: 5000 meters Run
Day 28
67 WOD-8135646 (W)
For strength: 5-5-5-5-5 Push Jerks Behind the Head
Day 29
68 AGOQ Workout 2 (WG)
4 rounds for time of: 25 Chest-To-Bar Pull-Ups 5 Clean 245/170-lb
Day 29
69 WOD-4064436 (W)
For strength: 1-1-1-1-1-1-1 Weighted Pull-ups
Day 29
70 Overhead Squats 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Overhead Squats
Day 30
71 WOD-8528712 (G)
For strength: 5-5-5-5-5 Ring Chest Flys
Day 30
72 WOD-7646665 (WGM)
3 rounds for time of: 400 meters Run 15 Power Snatchs 75/55-lb 9 Handstand Push-ups
Day 30
73 WOD-6634988 (W)
For strength: 1-1-1-1-1-1-1 Power Snatchs
Day 30
74 WOD-1145570 (W)
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 31
75 Run 3 km (M)
For time: 3000 meters Run
Day 32
76 WOD-7455500 (WG)
3 rounds for time of: 30-20-10 Kettlebell Snatch 71/53-lb Box Jump
Day 33
77 WOD-8319223 (W)
For strength: 20 Front Squats
Day 33
78 WOD-1842338 (W)
For strength: 2-2-2-2-2-2 Weighted Pull-ups
Day 34
79 WOD-3449199 (W)
For strength: 10-10-10 Shoulder Press 7-7-7-7 Push Press 4-4-4-4-4 Push Jerks
Day 34
80 CF-130422 (WM)
3 rounds for time of: 800 meters Run 50 Wall Ball 20-lb
Day 2
Name Skills Country City Gym
no avatarRussia
Andrey
Russia Tyumen
crossfit athlete orlovUkraine
orlov
Ukraine
crossfit athlete SherifTurkey
Sherif
Turkey Istanbul
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