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Workout planning (programming) wodcatbot-TP-0000001

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wodcatbot
Functional fitness

Training plan list

WorkoutTraining day
1 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 1
2 WOD-2273263 (WG)
3 rounds for time of: 20 Chin-Up 30 Dumbbell Push Press 45/25-lb 50 meters Walking Lunge
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-7283425 (G)
2 rounds for time of: 20 Toes to bar 30 GHD Sit-ups 50 Abmat Sit-up
Day 6
9 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
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 Hang power clean 3-3-3-3-3-3-3 (W)
For strength: Hang Power Clean
Day 8
13 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
Day 8
14 Deadlift 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Deadlifts
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 WOD-8951051 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Alternating Kettlebell Snatch 2-pood 10 Push-Ups
Day 11
18 Snatch Balance 4-4-4-4 (W)
For strength: 4-4-4-4 Snatch Balance
Day 11
19 Hang Power Snatch 1RM (W)
For strength: 1 Hang Power Snatch
Day 11
20 Winter evening (GM)
5 rounds for time of: 200 Jump Rope (Single) 120 sec Plank
Day 12
21 Back Squats 20 (W)
For strength: 20 Back Squats
Day 12
22 Snatch 1RM (W)
For strength: 1-1-1-1-1 Snatch
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 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
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 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Day 14
29 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
30 Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
Day 15
31 WOD-4878225 (W)
For strength: 5-5-5-5-5 Hang Power Snatch
Day 16
32 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
33 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
Day 16
34 WOD-1714661 (W)
For strength: 20 Deadlifts
Day 16
35 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
36 WOD-8886269 (W)
For strength: 2-2-2-2-2-2 Hang Squat Snatch
Day 17
37 WOD-3613264 (W)
For strength: 5-5-5-5-5 Snatch Pull
Day 17
38 WOD-5291605 (G)
For strength: 12-12-12-12 Push-Ups
Day 18
39 Wednesday 180404 (W)
For strength: 3-3-3-3-3-3-3 Thrusters
Day 18
40 WOD-7256575 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Pull-Ups 10 Sumo Deadlift
Day 42
41 WOD-3232173 (W)
For strength: 10-10-10-10-10 Front Squats
Day 20
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-7337818 (M)
5 rounds for time of: 200 meters Run
Day 21
45 WOD-5482925 (W)
For strength: 5-5-3-3-3-1-1-1-1 Deadlifts
Day 21
46 WOD-5930823 (G)
Do Every Minute On the Minute through 10 minutes of: Handstand Push-ups
Day 21
47 Monday 180205 (W)
For strength: 1 Shoulder Press 1 Push Press 1 Push Jerks
Day 22
48 30 muscleups (G)
For time: 30 Strict Muscle-up
Day 22
49 nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
Day 22
50 WOD-2854069 (W)
Complete max Reps in 8 minutes limit: Alternating Kettlebell Snatch
Day 23
51 Sunday 180408 (G)
Complete as many rounds as possible in 15 minutes of: 15 meters Handstand Walks 30 meters Walking Lunge
Day 23
52 WOD-1786867 (W)
For strength: 20 Cluster
Day 23
53 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 24
54 Run 3 km (M)
For time: 3000 meters Run
Day 25
55 WOD-7455500 (WG)
3 rounds for time of: 30-20-10 Kettlebell Snatch 71/53-lb Box Jump
Day 26
56 WOD-8319223 (W)
For strength: 20 Front Squats
Day 26
57 CF-130422 (WM)
3 rounds for time of: 800 meters Run 50 Wall Ball 20-lb
Day 27
58 WOD-2185266 (W)
For strength: 2-4-6-8-10 Hang Squat Snatch 135/80-lb 10-8-6-4-2 Double kettlebell Snatch 53/36-lb 2-4-6-8-10 Alternating dumbbell snatches 67/39-lb
Day 28
59 WOD-8807593 (GM)
5 rounds for time of: 400 meters Run 14 Pull-Ups 14 Toes to bar
Day 29
60 WOD-9883061 (WGM)
For time: 10-8-6-4-2 Handstand Push-ups 100-80-60-40-20 Double Unders 20-20-20-20-20 Goblet Squat 2-pood
Day 30
61 WOD-1067036 (W)
For strength: 1-1-1-1-1 Squat Cleans 3-3-3-3-3 Bench press 5-5-5-5-5 Back Squats
Day 31
62 WOD-3196793 (WGM)
5 rounds for time of: 800 meters Run 15 Dumbbell Thruster 40/30-lb 15 Pull-Ups
Day 31
63 2 mile (M)
For time: 2 miles Run
Day 32
64 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
Day 33
65 WOD-7903982 (W)
For strength: 2-2-2-2-2 Squat Snatches 3-3-3-3-3 Power Snatchs 4-4-4-4-4 Muscle Snatch
Day 33
66 WOD-0182478 (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Snatch 1/0,5-pood 12 Burpee Pull-Up
Day 33
67 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
Day 34
68 WOD-6882674 (WG)
Complete as many rounds as possible in 15 minutes of: 1 Rope Climbs 15-foot 10 Ring Dips 20 Wall Ball 20-lb
Day 34
69 Back Squats 20 (W)
For strength: 20 Back Squats
Day 35
70 Diane (WG)
3 rounds for time of: 21-15-9 Deadlifts 225-lb Kipping Hanstand Push-Up
Day 35
71 Denim (WM)
Complete as many rounds as possible in 15 minutes of: 60 Jump Rope (Single) 15 Bent Barbell Row 80/45-lb 12 Overhead Squats 80/45-lb
Day 35
72 Deadlift 1RM (W)
For strength: 1 Deadlifts
Day 36
73 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
Day 37
74 WOD-1543343 (GM)
5 rounds for time of: 200 meters Run 20 Pull-Ups 20 Handstand Push-ups 30 Sit-Ups 30 Air Squats
Day 38
75 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
Day 39
76 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
Day 39
77 Charlotte (GM)
5 rounds for time of: 20 Push-Ups 20 V ups 20 Jumping Jack
Day 40
78 Burpee sprint (GM)
4 rounds for time of: 10 Burpees 400 meters Run
Day 41
79 Mr. Baison Alpha (WGM)
5 rounds for time of: 20 Double Unders 15 Power Cleans 111/67-lb 10 Man Maker 34/18-lb 10 Alternating Kettlebell Snatch 53/27-lb 20 Burpees
Day 2
Name Skills Country City Gym
no avatarUkraine
pania
Ukraine Kyiv
crossfit athlete SherifTurkey
Sherif
Turkey Istanbul
no avatarRussia
Ильгиз
Russia Kazan
no avatarRussia
ilya Crossfit
Russia Moscow
no avatarBrazil
Thiago
Brazil Rio de Janeiro
crossfit athlete Dima IvanovRussia
Dima Ivanov
Russia Saint Petersburg
no avatarUkraine
Vladimir K
Ukraine Kharkiv
crossfit athlete AntonioGermany
Antonio
Germany Koblenz
no avatarRussia
Burkin36
Russia Moscow
crossfit athlete RickcloudMexico
Rickcloud
Mexico
crossfit athlete algaponeRussia
algapone
Russia
crossfit athlete RogeSpain
Roge
Spain
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