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Channel Posts
10.09.2026
7:30, 8:30 - Александр
17:30, 18:30 - Егор
19:30, 20:30 - Анна Б
CF AEROBIC
в 7:30, 8:30, 18:30, 20:30
Condition AMRAP 35-45 min
15/12 cal bike/row/ski/run
10 clean and jerk 43/30kg 35/25kg
15/12 cal bike/row/ski/run
10 cb2/pull ups
15/12 cal bike/row/ski/run
10 kb snatch R
10 kb snatch L
15/12 cal bike/row/ski/run
10 bb snatch
15/12 cal bike/row/ski/run
10 hspu
15/12 cal bike/row/ski/run
20 kb swing
FUNCTIONAL BB
в 17:30
1. Back Squat 5x5 @ 65%
2. 3 sets:
10 box jump
20 L-crunch
3. 3 sets:
12 reverse lunge barbell @ 40/25 kg
20 sec wall sit
STRENGTH
в 19:30
1. Deadlift 10-8-6-4-2-2
#1: 10 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 70%
#4: 4 reps @ 80%
#5: 2 reps @ 85%
#6: 2 reps @ 90%
2. 5 rounds
5 arnold press
5 strict pull-up
10 russian swing heavy kb
| 2 | 9.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 18:30, 19:30
1. Split jerk
7x1 @ 90%
Rest: 1 min
2. 4 round for time
12 thrusters 43/30kg (35/25kg)
12 ttb
24 db snatch
24 v-ups
STRENGTH
в 17:30
1. Squat clean 8x1
2. Push jerk 5x3
3. 3 rounds
10 biceps curl
8 2 db bench press on a floor
5 hight box jump
FUNCTIONAL BB
в 20:30
1. Bench Press 5x5 @ 65%
2. 3 sets:
12 db skull crusher @ 10/5 kg
8/8 chainsaw row @ 15/10 kg
Rest 90 sec
3. 3 sets:
12 glute bridge kb pullover @ 16/12 kg
6 eccentric push-up @ Tempo 50A2
Rest 90 sec | 142 |
| 3 | 8.09.2026
7:30, 8:30 - Александр
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 18:30, 20:30
EMOM 10 min
1 min - 3 deadlift 75%
2 min - 3 bench press 75%
rest 1-2 min
ЕМОМ 10 min
1 min - 45 sec bike
2 min - 45 sec row
rest 1-2 min
ЕМОМ 10 min
1 min - 3 weighted strict pull ups
2 min - 3 weighted dips
rest 1-2 min
ЕМОМ 10 мин
1 min - 45 sec DU/bike
2 min - 45 sec ski
FUNCTIONAL BB
в 17:30
1. Any machine @ HR 120-150 bpm
At every 4 min perform:
10/10 single arm reverse lunge kb @ 16/12 kg
15 push press db @ 20/12.5 kg
20 mb hold crunches
After completing return to machine (or after 30 sec of rest)
STRENGTH
в 19:30
1. 8 sets every 1,5 min
1 squat snatch + 1 hang squat snatch + 1 ohs 65-80 %
2. Snatch pull 5x2
#1: 2 reps @ 100%
#2: 2 reps @ 105%
#3: 2 reps @ 105%
#4: 2 reps @ 105%
#5: 2 reps @ 105%
3. 3 sets:
10 kb sumo deadlift + 10 squat jump with kb
5 strict press snatch grip (back position)
rest 90 sec | 159 |
| 4 | 07.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 17:30, 19:30
1. Back squat + high box jump
6 sets
3 back squat 70%+
+3 high box jump
rest 90-120 sec btwn sets
2. AMRAP 14 min (focus on transition)
7 wall ball
5 ttb
3 burpees to target
STRENGTH
в 18:30
1. Not for time
Bench press
10-8-6-4-2
16 alt db strict press
2. 3 rounds
20 kb plank pull through
15 weighted sit up
10 kb squat jump
FUNCTIONAL BB
в 20:30
1. Shoulder press 5x4
2. 4 rounds for time
15 box jump up
10 stoh @ 50/30 кг
20 sit-up | 165 |
| 5 | 6.09.2026
12:00 - Анна Б
13:30 - Анна Б
STRENGTH
в 12:00
1. 5 rounds for time
10 deadlift
8 hang power clean
6 thruster
90 sec rest
2. 3 rounds
10+10 bulgarian squat
10 sots press
10 db pullover
rest 2 min
CROSSFIT
в 13:30
1. Back Squat
5x3 @ 85%
Rest: 2 min
2. For time
30 burpees + box step
then
3 rounds
21 cal rowing
15 front squats RX50/53kg sc35/25kg
9 strict pull-ups
then
30 burpees + box step | 165 |
| 6 | 5.09.2026
11:00 - Анна Б (Legs ABS Butts)
12:00 - Анна Б (Cardio), Айжан (Weightlifting)
13:30 - Айжан (Crossfit)
LEGS ABS BUTTS
в 11:00
1. Back squat 4x6 @ 60-80%
rest 2 min
2. 4 rounds for time
21 2kb rus swing
15 2kb sqluat clean
21 1kb swing
9 2kb thrusters
rest 2 min
3. 3 sets:
15m seal walks
12/12 glute bridge
20-40 sec parallettes l-sit
6-10 hamstring curls
CARDIO
в 12:00
1. Row 4 x 1500m / 2 min easy
or BikeErg 4 x 3000m / 2 min easy
2. 3 sets:
2 min slow
3 min mid
WEIGHTLIFTING
Айжан в 12:00
CROSSFIT TEAMS
в 13:30
1. For time
100/85/70 cal row
then
10 rounds:
12 deadlift 70/50kg 50/35kg
9 h. power clean
6 s2oh
then
100/85/70 cal row
2. 5 rounds synch
20 wall ball
15 box jumo over
10 d.press 22.5/15kg 15/10kg
3. Optional
AMRAP 10 min
15 hspu
15 ttb
15 russian 2kb swing | 175 |
| 7 | 4.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 17:30, 19:30
1. Split Jerk
9x1 @ 90%
Rest: 1 min
2. AMRAP 20 min
5 strict pull ups
10 push ups
15 air squat
(with a vest)
STRENGTH
в 18:30
1. EMOM 10 min
3 power clean @ 50%
2. Push press
5x3 @ 60%
3. 3 sets
20 ghd sit-up
8+8 kb windmill
FUNCTIONAL BB
в 20:30
1. Deadlift
5x5 @ 65%
Rest 2 min
2. 3 sets:
14 alt gorilla row @ 24/16 kg
10 sec deadlift knee hold @ 40% of 1 PM
Rest 90 sec
3. 3 sets:
12 alt db curl @ 15/10 kg
10 standing reverse fly @ 8/5 kg
Rest 90 sec | 178 |
| 8 | 3.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CF AEROBIC
в 7:30, 8:30, 18:30, 20:30
AMRAP 5 min
max cal bike
AMRAP 5 min
15 g squat
10 ttb
AMRAP 5 min
max cal row
AMRAP 5 min
15 kb swing
10 pull ups
AMRAP 5 min
max cal ski
AMRAP 5 min
15 kb snatch
15 push ups
AMRAP 5 min
max cal run
AMRAP 5 min
15 1kb thrusters
15 v-ups
FUNCTIONAL BB
в 17:30
1. EMOM 15 min
1- rope climb
2- wall walk
3- db clean @ 20/10 kg
2. For time
30 synchro wall ball (one target)
40 synchro medball sit-up
50 synchro burpee
60 cal row (team)
STRENGTH
в 19:30
1. Front Squat 3-3-2-2-1-1-1
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 2 reps @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 95%
#7: 1 rep @ 95%
2. 4 sets
5 strict pull-op
10 weighted sit-up
10+10 db bent over row
rest 90 sec | 186 |
| 9 | 2.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 18:30, 19:30
1. Power snatch
9x2 @ 85%
Rest: 1 min
2. AMRAP 15 min
2-4-6-...(+2)
wall ball
box step over + m.ball
STRENGTH
в 17:30
1. Squat pause clean 5x2
2. Clean pull 5x5 @ 85%
3. 4 rounds
12 alt db's strict press
20 db"s lunges
10 broad jump
FUNCTIONAL BB
в 20:30
1. Bench Press 5x8 @ 50%
After set perform:
12 db bent over row @ 15/10 kg
Rest 2 min
2. 4 sets:
10-14 db fly @ 8/5 kg
8-12 db crush grip skull crusher @ 15/10 kg+
Max Strict Pull-Up / Toe Assisted Pull-Up
Rest 2 min | 198 |
| 10 | 1.09.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 18:30, 20:30
1. EMOM 40 min
1- 1 squat clean + 7 front squat 40-50%
2- 45 sec bike/row/run
3- 15m walking lunges 2kb
4- 45 sec row/ski
5- 30 sec du
FUNCTIONAL BB
в 17:30
1. 2 sets:
5 kb Jefferson curl
10 cat-cow
5 dl @ empty bar
Then DL 1x5 @ 40%, 1x5@50%
2. Deadlift 4x6 @ 60-65, tempo 31x1
3. 3 sets:
10-12 db rdl @20/15 kg, tempo 2111
12 hip thrust w/ pause 2 sec @ 60-65% from DL
8/8 side plank reach-through
rest 90 sec
STRENGTH
в 19:30
1. Overhead Squat 1x1 @ 105%
2. Isabel
30 snatch for time @ 60/43 (43/30) kg
3. 3 sets
20 kb plank pull through
15 goblet squat heavy | 204 |
| 11 | 31.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 17:30, 19:30
1. 7 sets every 90 sec, 40%+ (from clean and jerk)
1 power clean
2 thrusters
3 s2oh
2. 8 rounds for time
3 hspu/6 push ups
6 pull ups
12/9 cal row/bike
STRENGTH
в 18:30
1. Bench Press 5-5-4-4-3-3
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 4 reps @ 70%
#4: 4 reps @ 75%
#5: 3 reps @ 80%
#6: 3 reps @ 80%
2. AMRAP 15 min
10 hang power clean @ 40/30
8 front squat
6 jerk
1 min rest
FUNCTIONAL BB
в 20:30
1. 4 sets:
8 deficite push-up
6/6 single arm ring row rotation
30 sec overhead hold (plate or barbell)
Rest 2 min
2. EMOM 16 min (30/30)
1- Russian Swing @ heavy
2- Turkish Get-Up
3- Alt V-Up
4- Cyclist Kb Squat @ middle | 206 |
| 12 | 30.08.2026
12:00 - Анна Б
13:30 - Анна Б
STRENGTH
в 12:00
1. Snatch pull
1x5, 1x4,
5x3 @ 85%
2. EMOM 10 min
1 power snatch + 1 hang squat snatch
3. 4 sets
10 broad jump
20 v-up
CROSSFIT
в 13:30
1. 6 sets
3 bench press 70-85%
rest 1 min
8/8 db row
rest 1-2 min
2. 10 rft, start every 2:30, cap 2:00
15/12 cal bike/row
18 KB snatch
6 shuttle run | 200 |
| 13 | 29.08.2026
11:00 - Анна Б (Legs ABS Butts)
12:00 - Анна Б (Cardio), Айжан (Weightlifting)
13:30 - Айжан (Crossfit)
LEGS ABS BUTTS
в 11:00
1. Glute bridge 5x12
2. For time:
25 cal ABike
25 box jump over
25 wall ball
rest 2 min
20 cal ABike
20 box jump over
20 wall ball
rest 2 min
15 cal ABike
15 box jump over
15 wall ball
3. 10 min (45 sec work, 15 sec rest):
kb arm suitcase marches L
kb arm suitcase marches R
bird dog
kb split stance rotations L
kb split stance rotations R
hollow rocks
kb plank pull throughs
side plank knee to elbow L
side plank knee to elbow R
sprinter sit up
CARDIO
в 12:00
1. Row
5 x 2 min work, 1 min rest
2. For time:
30-25-20-15-10-5
cal
broad jump
3. Oprional
15 min in HR zone 2
WEIGHTLIFTING
Айжан в 12:00
CROSSFIT TEAMS
в 13:30
1. 10 rounds (I go - you go)
7 power snatch 43/30kg
9 thrusters
12 burpees lateral
2. AMRAP 22 min (split reps)
33/27/22 cal row
12 d press 22.5/15kg
24 c2b/pull ups
90 du
3. optional
5 round for time (split reps)
30m 2db walking lunges
30 db snatch
20 hspu/push ups | 231 |
| 14 | 28.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 17:30, 19:30
1. Clean and Jerk
9x1 @ 90%
Rest: 1 min
2. For time
50 wall ball
40 ttb/v-ups
30 box jump over
20 burpes + pull ups
30 box jump over
40 ttb/v-ups
50 wall ball
STRENGTH
в 18:30
1.EMOM 10 min
1 clean (power or squat) + 2 split jerk @ 65-85%
2. Clean pull
5x2 @ 90-100%
3. 3-4 rounds
10 ghd extention
10 strict t2b
1 min plank
FUNCTIONAL BB
в 20:30
1. Back Squat 8-8-8-8-12
#1: 8 reps @ 65%
#2: 8 reps @ 70%
#3: 8 reps @ 75%
#4: 8 reps @ 75%
#5: 12 reps @ 75%
Last set AMREP
2. 4 sets:
12 sumo deadlift from pit @ 32/24 kg
8 db hamstring curl @ 15/10 kg
12 band vertical crunch
Rest 1,5-2 min
3. Pairs MM /MF
AMRAP 12 min
10 DL (in pair) @ 200/170 кг
8 burpee box jump over (synchro)
120 DU | 214 |
| 15 | 27.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CF AEROBIC
в 7:30, 8:30, 18:30, 20:30
AMRAP 35-45 minб comfortable pace
20 1kb sumo dl high pull 24/16kg
20/15 cal bike/row/ski/run
20 kb swing (American)
20/15 cal bike/row/ski/run
20 ttb
20/15 cal bike/row/ski/run
20 hspu/push ups
20/15 cal bike/row/ski/run
20 h.power clean 43/30kg
20/15 cal bike/row/ski/run
20 s2oh
20/15 cal bike/row/ski/run
FUNCTIONAL BB
в 17:30
1. Bench Press 8-8-8-8-12
#1: 8 reps @ 65%
#2: 8 reps @ 70%
#3: 8 reps @ 75%
#4: 8 reps @ 75%
#5: 12 reps @ 75%
Last set as many reps as possible (target 12 reps)
2. 4 sets:
8-12 barbell bent over row @ 40/25 kg +
6-8/6-8 single arm side rise @ 10/6 kg +
12-16 reverse grip shoulder press @ 10/6 kg+
Rest 1,5-2 min
3. 5 rounds for time, cap 15 min:
12db snatch @ 22,5/15 kg
6 burpee over db
12 db hang clean
12/10 cal row
STRENGTH
в 19:30
1. Snatch grip deadlift 5-4-3-2-1-1-1
#5: 1 rep @ 95%
#6: 1 rep @ 100%
#7: 1 rep @ 105%
2. Squat pause snatch 5-4-3-2-2-2-2 | 209 |
| 16 | 26.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Александр
CROSSFIT
в 7:30, 8:30, 18:30, 19:30
1. Muscle snatch
4x3 35-55% (from snatch)
every 2 min
2. EMOM 9 min
1 power snatch @ 70-95%
3. For time
20-18-16-14-12-10-8-6-4-2 2db (kb) squat
10-9-8-7-6-5-4-3-2-1 strict pull ups
STRENGTH
в 17:30
1. Back Squat 5-3-3-2-1-1-1
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 90%
#7: 1 rep @ 90%
2. 4 rounds
5 strict pull-up
7 ring dip
10 squat jump
12 russian swing 2kb
FUNCTIONAL BB
в 20:30
1. E3MOM 9 sets
A:
Any Machine
B:
10 hang clean to overhead
20 Russian twist mb
30 sec arch hold
C:
5 good morning into squat
15 rotational RDL kb
20 sec hollow hold
2. 4 сета:
60 sec bar hang
5 broad jump @ 2,2 / 1,8 метра
max unbroken DU/SU
3. AMRAP 12 min
60 kb swing @ 24/16 kg
30 box jump up @ 60/50
45 sit up @ 9/6 kg | 232 |
| 17 | 25.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Анна Б
CROSSFIT
в 7:30, 8:30, 18:30, 20:30
Emom 35-40 min
1- 5 back squat 70%
2- 10-15 bar facing burpees (laterla)
3- 5 shoulder press 70%
4- 14-17/9-13 cal row
5- 15-25 wall ball
6- rest
FUNCTIONAL BB
в 17:30
1. Back Squat 5x8
#1: 8 reps @ 60%
#2: 8 reps @ 60%
#3: 8 reps @ 70%
#4: 8 reps @ 70%
#5: 8 reps @ 75%
Rest between sets 2-4 min
2. 4 sets:
12 kb jump squat @ 20/12 kg
8/8 knee over toe split squat @ 10/5 kg
Max medicine ball holding crunch
Rest 2 min
3. 3 rounds for time:
30 m walking lunges kb
12/12 kb snatch @ 24/16 кг
50 DU
4. Row 3x500m
STRENGTH
в 19:30
1. Squat clean + hang squat clean
1x(3+3) @ 40%
1x(2+2) @ 50%
5x(1+2) @ 60-80%
2. Push press 5x3
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 3 reps @ 75%
#5: 3 reps @ 80%
3. 3 rounds
15 weighted ghd extension
1 min plank | 225 |
| 18 | 24.08.2026
7:30, 8:30 - Анна Б
17:30, 18:30 - Егор
19:30, 20:30 - Анна Б
CROSSFIT
в 7:30, 8:30, 17:30, 19:30
1. OHS
skill 10-15 min
then
EMOM 8 min: 20-40 du + 3 ohs
4 sets, rest 2 min btwn sets
12 deadlift 60%
24 GHD sit ups
18 cal bike
STRENGTH
в 18:30
1. 7 sets every 90 sec
1 power snatch + 3 ohs 60-80%
2. 4 rounds
12/12 reverse lunge 2kb/db
10 strict t2b
FUNCTIONAL BB
в 20:30
1. Bench Press 5x8
#1: 8 reps @ 60%
#2: 8 reps @ 60%
#3: 8 reps @ 70%
#4: 8 reps @ 70%
#5: 8 reps @ 75%
2. 4 sets:
10-12 db pullover @ 20/12.5 kg
5 bar dip
30 sec active hang
Rest 2 min
3. Pairs FM/MM
For time 5 sets, cap 12 min
5 synch. snatch @ 45/30 кг
10 synch. front lunges
20 cal row (other hang on bar) | 239 |
| 19 | 23.08.2026
12:00 - Анна Б
13:30 - Анна Б
STRENGTH
в 12:00
1. Push Jerk 5x3
2. Hang Power Clean 5-4-3-2-1-1-1
#5: 1 rep @ 95%
#6: 1 rep @ 100%
#7: 1 rep @ 105%
3. Clean Pull 5x3
CROSSFIT
в 13:30
1. Back Squat
8x5 @ 80%
Rest: 2 min
2. 5 rounds for time, start every 3 min
15/12 cal row
18 (9/9) kb snatch
+ max cal row(bike) in remaining time | 218 |
| 20 | 22.08.2026
11:00 - Анна Б (Legs ABS Butts)
12:00 - Анна Б (Cardio), Айжан (Weightlifting)
13:30 - Айжан (Crossfit)
LEGS ABS BUTTS
в 11:00
1. Back rack lunges 5x8
2. 4 sets:
12/12 1 leg deadlift @ 30-40%
8-12/8-12 side plank ups
12/12 leg extension kb
10m seal walk
12 plie squats kb
10+10 bar hang vertical and horizontal scissors
rest
CARDIO
в 12:00
1. Ski
6x200m
2. 2 sets, rest 3 min (39 min):
6 sets (18 min):
45 sec fast - 15 sec slow
30 sec fast - 30 sec slow
15 sec fast - 45 sec slow
WEIGHTLIFTING
Айжан в 12:00
CROSSFIT TEAMS
в 13:30
1. For time
50-40-30-20-10
thrusters 40/25kg 30/20kg (synch)
bar facing burpees (split)
2. AMRAP 16 min
20 ttb
30 box jump over + step down
40 wall ball
3. Optional
For time 5000m row
every 2 min (start 00:00)
20m 2db walking lunges
10 2db seated shoulder press | 217 |
