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Workout planning (programming) wodcatbot-TP-0000001

Author: 

wodcatbot

Crossfit

Training plan list

DateWorkoutModality
1March 26, 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
W
2March 26, 2018WOD-2273263

3 rounds for time of: 20 Chin-Up 30 Dumbbell Push Press 45/25-lb 50 meters Walking Lunge
WG
3March 27, 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
WGM
4March 28, 2018WOD-7365038

7 rounds for time of: 21-18-15-12-9-6-3 Wall Ball 20/14-lb Lateral burpee
WG
5March 28, 2018WOD-6128639

For strength: 5-4-3-2-1 Bench press 100-% BW 1-2-3-4-5 Back Squats 150-% BW
W
6March 30, 2018WOD-1753404

For strength: 5-5-5-5-5 Front Squats 5-5-5-5-5 Push Press 5-5-5-5-5 Thrusters
W
7March 30, 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
M
8March 31, 2018WOD-7283425

2 rounds for time of: 20 Toes to bar 30 GHD Sit-ups 50 Abmat Sit-up
G
9March 31, 2018WOD-6020216

Complete as many rounds as possible in 15 minutes of: 5 Body rows 5 Body rows 5 Body rows 15 Push-Ups
G
10April 2, 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
W
11April 2, 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
WG
12April 3, 2018Hang power clean 3-3-3-3-3-3-3

For strength: Hang Power Clean
W
13April 3, 2018WOD-0776264

10 rounds for time of: 100 meters Run
M
14April 3, 2018Deadlift 3-3-3-3-3

For strength: 3-3-3-3-3 Deadlifts
W
15April 4, 2018JERRY

For time: 1 miles Run 2000 meters Row 1 miles Run
M
16April 6, 2018Helen

3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
WGM
17April 7, 2018WOD-8951051

Complete as many rounds as possible in 10 minutes of: 10 Alternating Kettlebell Snatch 2-pood 10 Push-Ups
WG
18April 7, 2018Snatch Balance 4-4-4-4

For strength: 4-4-4-4 Snatch Balance
W
19April 7, 2018Hang Power Snatch 1RM

For strength: 1 Hang Power Snatch
W
20April 9, 2018Winter evening

5 rounds for time of: 200 Jump Rope (Single) 120 sec Plank
GM
21April 9, 2018Back Squats 20

For strength: 20 Back Squats
W
22April 9, 2018Snatch 1RM

For strength: 1-1-1-1-1 Snatch
W
23April 10, 2018WOD-6435525

For strength: 5-5-5-5-5 Clean pull
W
24April 10, 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
G
25April 10, 2018Clean and Jerk 1RM

For strength: 1 Clean and Jerk
W
26April 11, 2018WOD-0776264

10 rounds for time of: 100 meters Run
M
27April 11, 2018WOD-4768741

5 rounds for time of: 25-20-15-10-5 GHD Sit-ups 1-2-3-4-5 Ring Muscle-ups
G
28April 11, 2018Barbell Bench Press 3-3-3-3-3

For strength: Bench press
W
29April 13, 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
WG
30April 13, 2018Front Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Front Squats
W
31April 14, 2018WOD-4878225

For strength: 5-5-5-5-5 Hang Power Snatch
W
32April 14, 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
WG
33April 14, 2018WOD-5322678

For strength: 5-5-5-5-5 Weighted Pull-ups
W
34April 14, 2018WOD-1714661

For strength: 20 Deadlifts
W
35April 17, 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
WG
36April 17, 2018WOD-8886269

For strength: 2-2-2-2-2-2 Hang Squat Snatch
W
37April 17, 2018WOD-3613264

For strength: 5-5-5-5-5 Snatch Pull
W
38April 18, 2018WOD-5291605

For strength: 12-12-12-12 Push-Ups
G
39April 18, 2018Wednesday 180404

For strength: 3-3-3-3-3-3-3 Thrusters
W
40April 18, 2018WOD-7256575

Complete as many rounds as possible in 10 minutes of: 10 Pull-Ups 10 Sumo Deadlift
WG
41April 18, 2018WOD-3232173

For strength: 10-10-10-10-10 Front Squats
W
42April 18, 2018WOD-7736767

For strength: 10-5-3-1-1-1-3-5-10 Power Cleans
W
43April 18, 2018WOD-2018463

For strength: 3-3-3-3-3-3-3 Weighted Pull-ups
W
44April 20, 2018WOD-7337818

5 rounds for time of: 200 meters Run
M
45April 20, 2018WOD-5482925

For strength: 5-5-3-3-3-1-1-1-1 Deadlifts
W
46April 20, 2018WOD-5930823

Do Every Minute On the Minute through 10 minutes of: Handstand Push-ups
G
47April 21, 2018Monday 180205

For strength: 1 Shoulder Press 1 Push Press 1 Push Jerks
W
48April 21, 201830 muscleups

For time: 30 Strict Muscle-up
G
49April 21, 2018nn 11102013

5 rounds for time of: 50-40-30-20-10 Kettlebell Swing 1,5-lb Double Unders
WM
50April 22, 2018WOD-2854069

Complete max Reps in 8 minutes limit: Alternating Kettlebell Snatch
W
51April 22, 2018Sunday 180408

Complete as many rounds as possible in 15 minutes of: 15 meters Handstand Walks 30 meters Walking Lunge
G
52April 22, 2018WOD-1786867

For strength: 20 Cluster
W
53April 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
W
54April 27, 2018Run 3 km

For time: 3000 meters Run
M
55April 28, 2018WOD-7455500

3 rounds for time of: 30-20-10 Kettlebell Snatch 71/53-lb Box Jump
WG
56April 28, 2018WOD-8319223

For strength: 20 Front Squats
W
57May 1, 2018CF-130422

3 rounds for time of: 800 meters Run 50 Wall Ball 20-lb
WM
58May 2, 2018WOD-2185266

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
W
59May 3, 2018WOD-8807593

5 rounds for time of: 400 meters Run 14 Pull-Ups 14 Toes to bar
GM
60May 4, 2018WOD-9883061

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
WGM
61May 6, 2018WOD-1067036

For strength: 1-1-1-1-1 Squat Cleans 3-3-3-3-3 Bench press 5-5-5-5-5 Back Squats
W
62May 6, 2018WOD-3196793

5 rounds for time of: 800 meters Run 15 Dumbbell Thruster 40/30-lb 15 Pull-Ups
WGM
63May 7, 20182 mile

For time: 2 miles Run
M
64May 8, 2018WOD-5322678

For strength: 5-5-5-5-5 Weighted Pull-ups
W
65May 8, 2018WOD-7903982

For strength: 2-2-2-2-2 Squat Snatches 3-3-3-3-3 Power Snatchs 4-4-4-4-4 Muscle Snatch
W
66May 8, 2018WOD-0182478

3 rounds for time of: 400 meters Run 21 Kettlebell Snatch 1/0,5-pood 12 Burpee Pull-Up
WGM
67May 10, 2018WOD-5322678

For strength: 5-5-5-5-5 Weighted Pull-ups
W
68May 10, 2018WOD-6882674

Complete as many rounds as possible in 15 minutes of: 1 Rope Climbs 15-foot 10 Ring Dips 20 Wall Ball 20-lb
WG
69May 11, 2018Back Squats 20

For strength: 20 Back Squats
W
70May 11, 2018Diane

3 rounds for time of: 21-15-9 Deadlifts 225-lb Kipping Hanstand Push-Up
WG
71May 11, 2018Denim

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
WM
72October 8, 2018Deadlift 1RM

For strength: 1 Deadlifts
W
73January 20, 2019Run Snatch Run

For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
WM
74January 21, 2019WOD-1543343

5 rounds for time of: 200 meters Run 20 Pull-Ups 20 Handstand Push-ups 30 Sit-Ups 30 Air Squats
GM
75January 22, 2019Run Snatch Run

For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
WM
76January 23, 2019Run Snatch Run

For time: 800 meters Run 100 Power Snatchs 75/55-lb 800 meters Run
WM
77June 22, 2019Charlotte

5 rounds for time of: 20 Push-Ups 20 V ups 20 Jumping Jack
GM
78June 24, 2019Burpee sprint

4 rounds for time of: 10 Burpees 400 meters Run
GM
79June 26, 2019Mr. Baison Alpha

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
WGM

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