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Workout planning (programming) wodcatbot-TP-0000001

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Functional fitness

Training plan list

DateWorkoutTraining day
March 26, 2018 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
1
March 26, 2018 WOD-2273263 (WG)
3 rounds for time of: 20 Chin-Up 30 Dumbbell Push Press 45/25-lb 50 meters Walking Lunge
1
March 27, 2018 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
2
March 28, 2018 WOD-7365038 (WG)
7 rounds for time of: 21-18-15-12-9-6-3 Wall Ball 20/14-lb Lateral burpee
3
March 28, 2018 WOD-6128639 (W)
For strength: 5-4-3-2-1 Bench press 100-% BW 1-2-3-4-5 Back Squats 150-% BW
3
March 30, 2018 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
4
March 30, 2018 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
4
March 31, 2018 WOD-7283425 (G)
2 rounds for time of: 20 Toes to bar 30 GHD Sit-ups 50 Abmat Sit-up
5
March 31, 2018 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
5
April 2, 2018 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
6
April 2, 2018 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
6
April 3, 2018 Hang power clean 3-3-3-3-3-3-3 (W)
For strength: Hang Power Clean
7
April 3, 2018 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
7
April 3, 2018 Deadlift 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Deadlifts
7
April 4, 2018 JERRY (M)
For time: 1 miles Run 2000 meters Row 1 miles Run
8
April 6, 2018 Helen (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
9
April 7, 2018 WOD-8951051 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Alternating Kettlebell Snatch 2-pood 10 Push-Ups
10
April 7, 2018 Snatch Balance 4-4-4-4 (W)
For strength: 4-4-4-4 Snatch Balance
10
April 7, 2018 Hang Power Snatch 1RM (W)
For strength: 1 Hang Power Snatch
10
April 9, 2018 Winter evening (GM)
5 rounds for time of: 200 Jump Rope (Single) 120 sec Plank
11
April 9, 2018 Back Squats 20 (W)
For strength: 20 Back Squats
11
April 9, 2018 Snatch 1RM (W)
For strength: 1-1-1-1-1 Snatch
11
April 10, 2018 WOD-6435525 (W)
For strength: 5-5-5-5-5 Clean pull
12
April 10, 2018 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
12
April 10, 2018 Clean and Jerk 1RM (W)
For strength: 1 Clean and Jerk
12
April 11, 2018 WOD-0776264 (M)
10 rounds for time of: 100 meters Run
13
April 11, 2018 WOD-4768741 (G)
5 rounds for time of: 25-20-15-10-5 GHD Sit-ups 1-2-3-4-5 Ring Muscle-ups
13
April 11, 2018 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
13
April 13, 2018 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
14
April 13, 2018 Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
14
April 14, 2018 WOD-4878225 (W)
For strength: 5-5-5-5-5 Hang Power Snatch
15
April 14, 2018 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
15
April 14, 2018 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
15
April 14, 2018 WOD-1714661 (W)
For strength: 20 Deadlifts
15
April 17, 2018 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
16
April 17, 2018 WOD-8886269 (W)
For strength: 2-2-2-2-2-2 Hang Squat Snatch
16
April 17, 2018 WOD-3613264 (W)
For strength: 5-5-5-5-5 Snatch Pull
16
April 18, 2018 WOD-5291605 (G)
For strength: 12-12-12-12 Push-Ups
17
April 18, 2018 Wednesday 180404 (W)
For strength: 3-3-3-3-3-3-3 Thrusters
17
April 18, 2018 WOD-7256575 (WG)
Complete as many rounds as possible in 10 minutes of: 10 Pull-Ups 10 Sumo Deadlift
17
April 18, 2018 WOD-3232173 (W)
For strength: 10-10-10-10-10 Front Squats
17
April 18, 2018 WOD-7736767 (W)
For strength: 10-5-3-1-1-1-3-5-10 Power Cleans
17
April 18, 2018 WOD-2018463 (W)
For strength: 3-3-3-3-3-3-3 Weighted Pull-ups
17
April 20, 2018 WOD-7337818 (M)
5 rounds for time of: 200 meters Run
18
April 20, 2018 WOD-5482925 (W)
For strength: 5-5-3-3-3-1-1-1-1 Deadlifts
18
April 20, 2018 WOD-5930823 (G)
Do Every Minute On the Minute through 10 minutes of: Handstand Push-ups
18
April 21, 2018 Monday 180205 (W)
For strength: 1 Shoulder Press 1 Push Press 1 Push Jerks
19
April 21, 2018 30 muscleups (G)
For time: 30 Strict Muscle-up
19
April 21, 2018 nn 11102013 (WM)
5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
19
April 22, 2018 WOD-2854069 (W)
Complete max Reps in 8 minutes limit: Alternating Kettlebell Snatch
20
April 22, 2018 Sunday 180408 (G)
Complete as many rounds as possible in 15 minutes of: 15 meters Handstand Walks 30 meters Walking Lunge
20
April 22, 2018 WOD-1786867 (W)
For strength: 20 Cluster
20
April 25, 2018 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
21
April 27, 2018 Run 3 km (M)
For time: 3000 meters Run
22
April 28, 2018 WOD-7455500 (WG)
3 rounds for time of: 30-20-10 Kettlebell Snatch 71/53-lb Box Jump
23
April 28, 2018 WOD-8319223 (W)
For strength: 20 Front Squats
23
May 1, 2018 CF-130422 (WM)
3 rounds for time of: 800 meters Run 50 Wall Ball 20-lb
24
May 2, 2018 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
25
May 3, 2018 WOD-8807593 (GM)
5 rounds for time of: 400 meters Run 14 Pull-Ups 14 Toes to bar
26
May 4, 2018 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
27
May 6, 2018 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
28
May 6, 2018 WOD-3196793 (WGM)
5 rounds for time of: 800 meters Run 15 Dumbbell Thruster 40/30-lb 15 Pull-Ups
28
May 7, 2018 2 mile (M)
For time: 2 miles Run
29
May 8, 2018 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
30
May 8, 2018 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
30
May 8, 2018 WOD-0182478 (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Snatch 1/0,5-pood 12 Burpee Pull-Up
30
May 10, 2018 WOD-5322678 (W)
For strength: 5-5-5-5-5 Weighted Pull-ups
31
May 10, 2018 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
31
May 11, 2018 Back Squats 20 (W)
For strength: 20 Back Squats
32
May 11, 2018 Diane (WG)
3 rounds for time of: 21-15-9 Deadlifts 225-lb Kipping Hanstand Push-Up
32
May 11, 2018 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
32
October 8, 2018 Deadlift 1RM (W)
For strength: 1 Deadlifts
33
January 20, 2019 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
34
January 21, 2019 WOD-1543343 (GM)
5 rounds for time of: 200 meters Run 20 Pull-Ups 20 Handstand Push-ups 30 Sit-Ups 30 Air Squats
35
January 22, 2019 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
36
January 23, 2019 Run Snatch Run (WM)
For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
37
June 22, 2019 Charlotte (GM)
5 rounds for time of: 20 Push-Ups 20 V ups 20 Jumping Jack
38
June 24, 2019 Burpee sprint (GM)
4 rounds for time of: 10 Burpees 400 meters Run
39
June 26, 2019 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
40
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