Workouts for Week of December 18

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Workouts for Week of December 18

Monday

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (55/35lbs)

Tuesday

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (55/35lbs)
120 Double-Unders

Thursday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
Row 500m
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

Friday

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Saturday

“12 Days of Christmas”
Set up one bar with 65% of your CNJK 1RM
1 OHSQ
2 STO
3 FRSQ
4 HGPCN
5 DL
6 Air Squats
7 OTB Burpees
8 Wall Balls (20/14#)
9 Pull Ups
10 Ring Dips
11 TTB/Hanging Knee Raises
12 Thrusters

Remember – its just like the song:
1
2, 1
3, 2, 1
4, 3, 2, 1

Workouts for Week of December 11

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Workouts for Week of December 11

Monday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (70/55 lbs)
15 Strict Handstand Push-Ups

Tuesday
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
As many reps as possible in 3 minutes of:
Wall Balls (20/14#)

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Thursday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

Friday
A.
Four sets of:
8 Bulgarian Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 Bulgarian Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 45 seconds

B.
Three sets for times of:
Row 500 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

Saturday
A.
In teams of two, each member must complete 2 rounds of the following for time:
45 Dumbbell Snatches (55/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (70/55 lbs)

Each team must perform this with one lane of equipment, so Partner A will start on the dumbbell snatches, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs.

Workouts for Week of December 4

Blaze Carmical WOD

Workouts for Week of December 4

Monday
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Tuesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Wednesday
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Thursday
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
2:00 AirDyne
20 Push Presses (95/65 lbs)
10 Pull-Ups

Friday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (70/55 lbs)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/55 lbs)
12 Box Jumps (24″/20″)

Saturday
Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

Workouts for Week of November 27

Blaze Carmical WOD

Workouts for Week of November 27

Monday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 minutes between sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Tuesday
A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on November 22, 2017)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups

Wednesday
A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

Thursday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

Friday
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Assault Bike (or Rowing if you don’t have an Assault Bike yet)

Saturday
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (70/55 lbs)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

Workouts for Week of November 20

Blaze Carmical WOD

Workouts for Week of November 20

Monday
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

Tuesday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run

Wednesday
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Thursday & Friday
Vanguard Gym/CrossFit Manassas is CLOSED on November 23rd and 24th for Thanksgiving. Enjoy and rest up!

Saturday
Get pumped for the 1st Annual Gobble Games!

Get ready for the workout of shame… JK… everyone can’t wait to workout after feasting for Thanksgiving! Come sweat it out together in this fun, minute-to-win-it challenge workout we are calling…. The Gobble Games!

Winners of each event and overall Gobble game winners will receive all the pride in their hearts that they can muster and plenty of awkward sweaty side hugs from Coach Holly and their team mates!

Format:
1 min on, 1 min rest (plus 15 second transition).
*One partner working, one partner counting during rest minute
2 times through (14 rounds)

RX:
Row for Calories
Double Unders
DB Snatch 55/35#
TTB
Box Jumps 24/20″
HSPU
GTO 135/95#

Scaled:
Row for Calories
Single Unders
DB Snatch 30/20#
Hanging Knee Raises
Box Jumps (or step ups) 24/20″
Hand-release Push Ups
GTO 65/45#

Each person will be counting for a partner during rest periods, and individual scores will be kept on a score sheet. At the conclusion of the workout, we will tally each person’s totals for each exercise over the 2 rounds. We will recognize each winner of individual events and our overall top performers in scaled and RX.

Happy Gobble Games!!!!

Workouts for Week of November 13

Blaze Carmical WOD

Workouts for Week of November 13

Sunday – There is NO CrossFit class on Sunday.

Monday
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (55/35#)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

Tuesday
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Wednesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B.
Two sets for times of:
2:00 AirDyne
60 Kettlebell Swings (55/35lbs)
60 Goblet Squats (55/35lbs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Thursday
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups

Friday
A.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)

Saturday
“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Workouts Week of November 5

Blaze Carmical WOD

Workouts Week of November 5

Sunday – Open Gym with Coach Doug

come in and make up lifts, work on skill development, ask questions, talk about your goals, and get technical coaching.

1030 until 1230

Monday
A.
Establish 2RM BN – 20 min

B.
12 min AMRAP:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Tuesday
A.
Establish 1RM Pause BKSQ (32X0)
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
1000m Row
50 Thrusters (45/33 lbs)
30 Pull-Ups

Wednesday
A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

Thursday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

on a 3 min interval

B.
3 RFT:
Run 400 Meters
20 Kettlebell Swings (70/55#)
Run 400 Meters
10 Burpees

Friday
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
On a three minute interval

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Saturday
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
25 Front Squats (95/65 lbs)
(rest station)
50 Double Unders
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Front Squats and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Workouts Week of October 29

Blaze Carmical WOD

Workouts Week of October 29

Sunday 1.1.16.1 compare to: July 9

NOVICE INTERMEDIATE ADVANCED
Row 6X500m 1:1
No more than 2:15 rest

3X35AbMat Sit Ups and Extensions

Row 6X500m 1:1
No more than 2:00 rest

3X50 Ab Mat Sit Ups/Ext

4X8
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

DU skill work

Row 6X500m 1:1
No more than 1:45 rest

3X20 GHD Sit Ups/Ext

4X8
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Monday 1.1.16.2 compare to: July 10

NOVICE INTERMEDIATE ADVANCED
SN 6X3

5 RFT:
14 Toes to Rig
9 KBS (40/25#)
11 Burpees

Pull Up Skill Work

Max SN

5 RFT:
11 Hanging Knee Raises
9 KBS (55/35#)
11 Burpees

4X8
W’s Y’s and T’s

MU Skill Work

Max SN

For time, do not partition:
35 TTB
45 KBS (70/50#)
55 Burpees

4X8
W’s Y’s and T’s

Tuesday 1.1.16.3 compare to: July 11

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3 to a 3RM

FRSQ 3X3

3 RFT:
14 Scaled Pull Ups
14 Bench Dips
7 Wall Walks

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
14 Pull Ups
14 Dips
21 Scaled HSPU

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
7 MU
21 HSPU

3X10 Banded GM

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Wednesday 1.1.16.4 compare to: July 12

NOVICE INTERMEDIATE ADVANCED
BN 4X8

Pendlay Row 4X8

3 RFT:
10 Thrusters (heavier than “Fran”, if you’ve done it)
25 Push Ups

BN 8 @50, 55, 60, 65%

4X8 Pendlay Row

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB Curls
DB Triceps Kickbacks
Wrist Rollers

12/6 Rope Climbs

BN 8 @50, 55, 60, 65

Pendlay Row 4X8

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB curls
DB Triceps Kickbacks
Wrist Rollers

Thursday 1.1.16.5 compare to: July 13

NOVICE INTERMEDIATE ADVANCED
BKSQ 4X8

5 RFT, @60% CNJK 3RM:
6 PJK
9 HGPCN
12 DL

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Max Height Box Jump

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Friday 1.1.16.6 compare to: July 14

NOVICE INTERMEDIATE ADVANCED
30 STO

Run 4X400m 1:1
No more than 2:15 rest.

30 STO @65%
15 Box Jumps (24/20″) for every time you rack, drop, or put on back to rest.

Run 4X400m 1:1
No more than 2:00 rest.

30 STO @65%
15 Box Jumps (24/30″) for every time you rack, drop, or put on back to rest.

Run 4X400m 1:1
No more than 1:45 rest.

Saturday 1.1.16.7 compare to: July 15

NOVICE INTERMEDIATE ADVANCED
DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (10/6#)
30 Scaled Push Ups
35 AbMat Sit Ups

DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (14/10#)
30 Push Ups
35 AbMatSit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 8 @50, 55, 60, 65%

3 RFT:
20 Pull Ups
25 WB (20/14#)
30 Push Ups
35 AbMat Sit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Workouts for Week of October 22

Blaze Carmical WOD

Workouts for Week of October 22

Sunday 1.1.15.1 compare to: July 2

NOVICE INTERMEDIATE ADVANCED
DL 3X10

EOMOTM for 16 min:
Death by Thruster (45/35#)/Pull Ups

Cossack Squat Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (75/55#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (95/75#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Monday 1.1.15.2 compare to: July 3

NOVICE INTERMEDIATE ADVANCED
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push UpsNFT:
3X30 Ab Mat Sit Ups/Ext
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups3 Rds, NFT:
15 STO @50%
45 Ab Mat Sit Ups/Ext3X10
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front
DU skill work

A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups

3 Rds, NFT:
15 STO @50%
18 GHD Sit Ups/Hip Ext

3X10
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Tuesday 1.1.15.3

NOVICE INTERMEDIATE ADVANCED
3X10
W’s Y’s and T’s20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK
evens) 8 Bench Dips

3X10
W’s Y’s and T’s20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK @65%
evens) 8 Scaled Dips

Pull Up skill work
MU skill work3X10
W’s Y’s and T’s

20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK @65%
evens) 8 Ring Dips

Wednesday 1.1.15.4 compare to: July 5

NOVICE INTERMEDIATE ADVANCED
BKSQ 3X10

5 RFT:
10 Scaled HSPU
12 KBS (35/25#)
14 Lunges

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
10 HSPU
12 KBS (45/35#)
14 Cossack Squats

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

CN Skill Work

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
3 MU
10 Def HSPU
12 KBS (65/45#)
14 Pistols

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

Thursday 1.1.15.5 compare to: July 6

NOVICE INTERMEDIATE ADVANCED
JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

16/8 Rope Climbs

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Friday 1.1.15.6 compare to: July 7

NOVICE INTERMEDIATE ADVANCED
SN skill work – no more than 60%

5 RFT:
15 Burpees
99 Single Unders

3X10
Bulgarian Split Squats
KB Shrugs

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 DU

3X10
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 UB DU

3X10
Bulgarian Split Squats
KB Shrugs

Saturday 1.1.15.7 compare to: July 8

NOVICE INTERMEDIATE ADVANCED
CNJK Skill Work – no more than 60%

3 RFT:
400m Run
30 Toes to Rig
Rest 1:30
20 min cutoff

CNJK Skill Work – no more than 60%

4 RFT:
400m Run
15 Hanging Knee Raises
Rest 1:30
22 min cutoff

Handstand Skill Work

CNJK Skill Work – no more than 60%

5 RFT:
400m Run
15 TTB
Rest 1:30
24 min cutoff

Workouts for Week of October 15

Blaze Carmical WOD

Workouts for Week of October 15

Sunday 1.1.14.1 compare to: June 25

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ
15 KBS (35/25#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (45/30#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (60/40#)
Rest

Monday 1.1.14.2 compare to: June 26

NOVICE INTERMEDIATE ADVANCED
DL 5X5

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

DL 12 @45, 50, 55%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5 @55, 5 @65, AMrAP @75%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Tuesday 1.1.14.3 compare to: June 27

NOVICE INTERMEDIATE ADVANCED
DU skill work

4X500m Row 1:1

55 STO
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

DU skill work

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

3X12
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

DU skill work

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X18 GHD Sit Ups/Ext

3X12
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Wednesday 1.1.14.4 compare to: June 28

NOVICE INTERMEDIATE ADVANCED
3X12
W’s Y’s and T’s

SN 6X3

5 RFT:
15 WB
15 Burpees

Pull Up skill Work

3X12
W’s Y’s and T’s

SN 1@75, 80, 85, 90, 80, 85, 90%

3 RFT:
25 WB
25 Burpees

-or-

5 RFT:
15 WB
15 Burpees

MU skill work

3X12
W’s Y’s and T’s

SN 1@80, 85, 90, 95, 85, 90, 95%

3 RFT:
25 WB
25 Burpees

Thursday 1.1.14.5 compare to: June 29

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

GM 4X8

9 RFT:
6 Ring Pike Pull Ups
6 Bench Dips
5 Sclaed HSPU
10 Lunges

BKSQ 12 @45, 50, 55%

GM 4X8

9 RFT:
6 Ring Pull Ups
6 Banded Ring Dips
5 Kipping HSPU
8 Cossack Squats

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

CNJK Skill Work

BKSQ 5 @55, 5 @65, AMrAP @75%

GM 4X8

9 RFT:
3 MU
5 Strict HSPU
7 Pistols

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

Friday 1.1.14.6 compare to: June 30

NOVICE INTERMEDIATE ADVANCED
Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
28 Toes To Rig
12 Ring Rows

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
21 Knees To Elbow
12 Ring Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

14/7 Rope Climbs

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
14 TTB
12 Archer Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Saturday 1.1.14.7 compare to: July 1

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

5 RFT:
90 Single Unders
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

CNJK 1@75, 80, 85, 90, 80, 85, 90%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

10 BJ @75% Max Height

SN Skill Work

CNJK 1@80, 85, 90, 95, 85, 90, 95%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs