Workouts for Week of September 17

Blaze Carmical WOD Leave a Comment

Workouts for Week of September 17

Sunday 1.1.10.1 compare to date: May 28

NOVICE INTERMEDIATE ADVANCED
Pull Up skill work

SN 6X3

10 Rounds
65 Single Under
15 WB (10/6#)
65 Single Under
14 WB
65 Single Under
13 WB
…….
65 Single Under
6 WB

Pull Up skill work

SN 3@67, 71, 75, 79, 2@83, 87, 90%

10 Rounds
25 DU
15 WB (14/10#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

CTB skill work

SN 3@76, 2@80, 84, 88, 91, 88, 84%

10 Rounds
25 DU
15 WB (20/14#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

Monday 1.1.10.2

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

3 Rds, NFT:
10 GM
12 scaled HSPU
24 Alt Lunges

BKSQ 12 @60, 65, 12+@70%

3 Rds, NFT:
10 GM
12 HSPU
24 Alt Pistols -or- W Lunges

3X12
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Tall CN and Tall JK skill Work

BKSQ 5@75, 3@85, AMrAP@95%

3 Rds, NFT:
10 GM
12 HSPU (deficit)
24 Alt Pistols

3X12
Standing Unilateral Leg Curls
Reverse Hyper Extension

Tuesday 1.1.10.3 compare to date: May 30

NOVICE INTERMEDIATE ADVANCED
BN 5X5
10 Ring Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (35/25#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (35/25#)

BN 12@60, 65, 12+@70%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (45/30#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (45/30#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

18 Rope Climbs/9 Legless

BN 5@75, 3@85, AMrAP@95%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (55/35#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (55/35#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Wednesday 1.1.10.4 compare to date: May 31

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

FRSQ 3X3 heavier than CNJK

21-15-9
Thruster (45/33#)
(42-30-18) Toes to Rig
Bench Dips

CNJK 3@67, 71, 75, 79, 2@83, 87, 90%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
Hanging Knee Raises
Dips

4 Rds on the 3:00 INT
3 Pos PSN+OHSQ @70-80%
3@ 70% Max Height Box Jump

CNJK 3@76, 2@80, 84, 88, 91, 88, 84%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
TTB
Dips

Thursday 1.1.10.5 compare to date: June 1

NOVICE INTERMEDIATE ADVANCED
OHSQ/DR SN/Tall SN skill work – bar

Pose running drills

2 mi Test – 18 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 16 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 14 min cutoff

Friday 1.1.10.6 compare to date: June 2

NOVICE INTERMEDIATE ADVANCED
On the 4:00 INT:
DL 5X5
11 Burpees after each set

Rest, then:
12 min AMRAP
6 Ring Rows
8 Push Ups
10 Air Squats

On the 6:00 INT:
DL 12@60, 65, 12+@70%
20 burpees after each set

Rest, then:
1/2 “Cindy:
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
DB Flyes
Side Banded Raises

BN 55@45%
Penalty of 20 Box Jumps (to be done immediately) every time you fail, rack, or the spotter touches the bar.

On the 5:00 INT:
DL 5@75, 3@85, AMrAP@95%
25 burpees after each set

Rest, then:
½ “Cindy”
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

3X12
DB Flyes
Side Banded Raises

Saturday 1.1.10.7 compare to date: June 3

NOVICE INTERMEDIATE ADVANCED
PR 5X5

A+B, 5 RFT:
Row 500m
11 STO @75% of heaviest 5X5 from above

3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

PR 12@60, 65, 12+@70%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext
or
3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

10 min – Accumulate 15 MU
Or skill work on scaling the MU from knees or seated in bandsSN Ladder NFT
15@50%
12@60%
10@70%
5@80%
3@90%

PR 5@75, 3@85, AMrAP@95%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

Running Clinic

Jenny Brannon WOD Leave a Comment

Skill and technique work are just as important for running as any other sport. Many of us were never taught how to run. There is more to it then putting one foot in front of the other. In this clinic, Tim Czajka, will go over what correct running form is and then have attendees participate in various drills that will teach the important aspects of this running technique. He will go over the correct posture, positioning, and foot strike that should be utilized to be as efficient as possible. He will also cover:

-Proper foot wear
-Training plans, the dos and don’ts
-Proper technique and breathing
-Nutrition for longer events

 

Sunday September 24, 2017. Begins at 2pm and should last about 2 hours. Cost is $20 per person and is open to Members and Non-Members! You  must sign up below:

Sign Up

Workouts for Week of September 10

Blaze Carmical WOD Leave a Comment

Workouts for Week of September 10

Sunday 1.1.9.1

NOVICE INTERMEDIATE ADVANCED
PR 5×5

2k Row – Test

5 Rds, NFT:
15 Push Ups
15 Wall Balls (10/6#)

DU skill work

PR 15 @60, 65%

2k Row – Test

3 Rds, NFT:
25 Push Ups
25 WB (14/10#)

DU/TU skill work

PR 3@70, 3@80, AMrAP@90%

2k Row – Test

Cash out:
70 BN @35%
25 WB (20/14#) penalty for every time you rack the bar or your spotter touches it.  Accumulate penalty and do after all BN movements.

3X15
Side Cable Lowers (neutral grip)
Front Banded Raises

Monday 1.1.9.2 compare to date: May 22

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EMOTM for 10 minutes: 3 CN + 3 JK

7 RFT:
10 Ring Rows
10 Push Ups

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
5 CTB Pull Ups
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2 @80, 84, 1@88, 92, 96%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
3 MU
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

Tuesday 1.1.9.3 compare to date: May 23

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4X8 RDL

5 RFT:
12 Lunges (bodyweight)
14 KBS (40/30#)

BKSQ 15@60, 65%

4X8 RDL

5 RFT:
12 Lunges (45/33/15#)
14 KBS (50/35#)

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extension

CN Skill Work – PCN and PJK up to 75%

BKSQ 3@70, 3@80, AMrAP@90%

4X8 RDL @70% CN

5 RFT:
12 Pistols
14 KBS (60/40#)
Rest only between rounds when you need it.

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Wednesday 1.1.9.4 compare to date: May 24

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
30 Toes to Rig

BN 15 @60, 65%

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
20 Hanging Knee Raise

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

BN 3@70, 3@80, AMrAP@90%

Run 6X200m on the 1:30 INT
Rain Plan AD 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (30/24″) step down
15 TTB

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Thursday 1.1.9.5 compare to date: May 25

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

EMOTM for 14 minutes:
4 Burpees
4 Bench Dips

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 12 minutes:
6 Burpees
6 Dips

Tall SN + High Hang SN Skill Work
5 BJ @85% Max Height

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2@80, 84, 1@88, 92, 96%

EMOTM for 10 minutes:
8 Burpees
8 Dips

3X15
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Friday 1.1.9.6 compare to date: May 26

NOVICE INTERMEDIATE ADVANCED
Accumulate 10 Wall Walks

FRSQ 5X5

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Kipping HSPU

6X3 FRSQ to a 3RM

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Strict Deficit HSPU

7X1 FRSQ to a 1RM

Run 4X400m 1:1 – no more than 2:00 rest

Saturday 1.1.9.7

NOVICE INTERMEDIATE ADVANCED
DL 5X5

3 RFT:
25 Thrusters w/ Bar
25 Ab Mat Sit Ups
25 Ab Mat Extensions

Cossack Squat Skill Work

DL 15@60, 65%

3 RFT:
25 Thrusters @35%
25 Ab Mat Sit Ups
25 Ab Mat Extensions

3X15
DB Flyes
Side Banded Raises

Pistol Skill Work
High Hang SN + Low Hang SN

3 Rds:
5/2 Rope Climb/Legless
75 DU

DL 3@70, 3@80, AMrAP@90%

3 RFT:
25 Thrusters @35%
25 Ab Mat Sit Ups
25 Ab Mat Extensions

Workouts for Week of September 3

Blaze Carmical WOD

Sunday 1.1.8.1 compare to date: May 14

NOVICE INTERMEDIATE ADVANCED
DL 5X5

10 RFT:
10 Bar Scaled Pull Ups
10 Kneeling Push Ups
10 Sit Ups
10 Air Squats

Pistol Skill Work

DL 8@60, 65, 70, 8+@75%

5 RFT:
20 Scaled Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

4X8
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 5@65, 5@75, AMrAP@85%

“Angie” – for time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Partition as needed.

4X8
Banded Flyes
Side Cable Raises

Monday 1.1.8.2
Monday, September 4, Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day. ***There will be one class at 11:00AM.*** Enjoy your day off!

Tuesday 1.1.8.3 compare to date: May 16

NOVICE INTERMEDIATE ADVANCED
SN 6X3

30 Push Ups

5 RFT:
17 BJ (20/12″)
14 KBS (40/30#)

Pull Up Skill Work

SN 2X2 @70, 2@75, 4X1@80%

30 BN @65% – try to do unbroken

5 RFT:
17 BJ (24/20″)
14 KBS (55/35#))
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Muscle Up Skill Work

SN 1@80, 85, 90, 4X1 @85%

30 BN @65% – 1 min plank penalty for every time you rack or the spotter touches the bar. Penalty is performed immediately and then go back and try to finish the set.

5 RFT:
17 BJ (30/24″)
14 KBS (65/45#)
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Wednesday 1.1.8.4 compare to date: May 17

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

5 RFT:
5 Wall Walks
10 Bench Dips
99 Single Unders

BKSQ 8@60, 65, 70, 8+@75%

5 RFT:
15 Scaled HSPU
10 Ring Dips
33 DU or 99 SU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

PCN Skill Work

BKSQ 5@65, 5@75, AMrAP@85%

5 RFT:
15 HSPU
4MU
33 UB DU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

Thursday 1.1.8.5 compare to date: May 18

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

7 RFT:
7 Pull Ups
7 Burpees

AirDyne 8X30:30

BN 8@60, 65, 70, 8+@75%

4X8 Pendlay Row

7 RFT:
7 Pull Ups
9 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Lever/planche skill work

BN 5@65, 5@75, AMrAP@85%

4X8 Pendlay Row

7 RFT:
2 Rope Climbs (or 1 legless)
11 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Friday 1.1.8.6 compare to date: May 19

NOVICE INTERMEDIATE ADVANCED
“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 5X5

“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 8@60, 65, 70, 8+@75%

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

SN Skill work up to 70%

3 BJ @90% max height

“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 5@65, 5@75, AMrAP@85%

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Saturday 1.1.8.7 compare to date: May 20

NOVICE INTERMEDIATE ADVANCED
5 RFT:
Run 400m
15 OHSQ w/ PVC Pipe
30 min cutoff
5 RFT:
Run 400m
15 OHSQ (45/33/15#)
30 min cutoff
“Nancy” – TEST
5 RFT:
Run 400m
15 OHSQ @35% 1RMREST

30 STO @65%

5 RFT:
15 WB
15 TTB

Workouts for the Week of August 27

Blaze Carmical WOD

Workouts for the Week of August 27

Sunday 1.1.7.1 compare to: May 7

NOVICE INTERMEDIATE ADVANCED
“Jerry”

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

“Jerry”

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

“Jerry” – TEST

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

 

Monday 1.1.7.2 compare to: May 8

NOVICE INTERMEDIATE ADVANCED
DL 5X5

21-15-9
Thrusters
Bar in Rack Lever Pull Ups
If it takes you less than 6 minutes, start over.

Accumulate 600 Single Unders

Cossack Squat Skill Work

DL 10 @60, 65, 10+ @70%

“Fran” – TEST
21-15-9
Thrusters at 50% 1RM
Pull Ups
If it takes you less than 5 minutes, start over.

Accumulate 200 DU/600 Single Unders

3X10
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 10 @60, 65, 10+ @70%

“Fran” – TEST
21-15-9
Thrusters at 50% 1RM
Pull Ups

Accumulate 200 DU

3X10
Banded Flyes
Side Cable Raises

 

Tuesday 1.1.7.3 compare to: May 9

NOVICE INTERMEDIATE ADVANCED
Push Press/Push Jerk Skill Work

A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X40 Ab Mat Sit Ups

45 STO @50%
25 WB (20/14#) penalty every time you drop or rack the bar.  Accumulate penalty and do after everything else for the day.A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X40 Ab Mat Sit Ups

3X10
Side Cable Lowers (supinated grip)
Front DB Raises

45 STO @50%
25 WB (25 or 30/20#) penalty every time you drop or rack the bar.  Accumulate penalty and do after everything else for the day.

A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X18 GHD Sit Ups/Hip Ext

3×10
Side Cable Lowers (supinated grip)
Front DB Raises

 

Wednesday 1.1.7.4 compare to: May 10

NOVICE INTERMEDIATE ADVANCED
SN 6X3

“Elizabeth”
21-15-9
CNJK
Bench Dips
Start over if it takes you less than 8 minutes.

3 Rds, NFT:
15 BN
25 Air Squats

Pull Up Skill Work

SN 3 @67, 70, 73, 76, 2 @79, 82, 85%

“Elizabeth”
21-15-9
CNJK @50%
Banded Ring Dips

45 BN @50% – 25 Air Squat penalty for every time you rack or your spotter touches the bar – perform them immediately, before you continue with reps.

3X10
Front Banded Pull Downs
Rev Cable Flyes

18 MU

SN 3@76, 2X2@80, 84, 87%

TEST: “Elizabeth”
21-15-9
CNJK @50%
Ring Dips

45 BN @50% – 25 Air Squat penalty for every time you rack or your spotter touches the bar – perform them immediately before you continue with reps.

3X10
Front Banded Pull Downs
Rev Cable Flyes

 

Thursday 1.1.7.5 compare to: May 11

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

“Diane”
21-15-9
Pike HSPU
DL

With a partner – 5 Rds, NFT:
11 Lunges
11 KBS (35/25#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

BKSQ 10 @60, 65, 10+@70%

“Diane”
21-15-9
Box or Bench HSPU
DL @50%

With a partner – 5 Rds, NFT:
11 Lunges/Pistols
11 KBS (50/35#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

BKSQ 10 @60, 65, 10+@70%

TEST – “Diane”
21-15-9
HSPU
DL @50%

With a partner – 5 Rds, NFT:
11 Pistols
11 KBS (70/55#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

 

Friday 1.1.7.6 compare to: May 12

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Sprint 10X50m on the :75 INT
Rain Plan: AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

12 Rope Climbs/6 Legless Rope Climbs

BN 10 @60, 65, 10+ @70%

Sprint 10X50m on the :75 INT
Rain: Plan AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

3X10
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

Lever/planche skill work
12 Rope Climbs/6 Legless Rope Climbs

BN 10 @60, 65, 10+ @70%

Sprint 10X50m on the :75 INT
Rain Plan: AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

3X10
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

 

Saturday 1.1.7.7 compare to: May 13

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

3 RFT:
25 Burpee Box Jumps (12″/plate) (step down)
35 Toes to Rig

PSN + HGPSN Skill Work

CNJK 3 @67, 70, 73, 76, 2@79, 82, 85%

3 RFT:
25 Burpee Box Jumps (20/12″) (step down)
25 Hanging Knee Raises

Make up a lift from the week if you have extra time.

3X10
Unilateral Leg Extensions
Bilateral Leg Press
BB Shrugs

PSN + HGPSN Skill Work
8 BJ @80% Max Height

CNJK 3@76, 2X2@80, 84, 87%

3 RFT:
25 Burpee Box Jumps (24/20″) (step down)
15 TTB

Make up a lift from the week if you have extra time.

3X10
Unilateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Workouts for Week of August 20

Blaze Carmical WOD

Workouts for Week of August 20

Sunday 1.1.6.1 compare to: April 30

NOVICE INTERMEDIATE ADVANCED
Split SN Skill Work – 15 min

3 Pos CN + JK

150, 135, 120, 105,  90, 75 Single Unders
1 min Plank and Side Plank in-between sets

Split SN Skill Work – 15 min

3 POS CN + JK @65, 70, 75, 80, 85, 85%

50, 45, 40, 35, 30, 25 DU
1 min Plank and Side plank in-between sets

3X12
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Split SN -15 min

3 Pos CN + JK @75, 75, 80, 80, 85, 85%
In between each set perform 3 BJ at 65% of max height 

50, 45, 40, 35, 30, 25  UB DU
Rest inbetween sets,  accumulate 10 seconds of plank position for every miss (don’t redo set)

3X12
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

 

Monday 1.1.6.2 compare to: May 1

NOVICE INTERMEDIATE ADVANCED
FRSQ or OHSQ 5X5

Run 8X200m on the 1:45 INT
Rain Plan: Air Dyne 8 X 30:30

4 Rds, NFT:
16 BJ (20/12″)
30 Toes to Rig

Handstand Skill Work

FRSQ or OHSQ 12 @55, 60, 12+ @65%

Run 8X200m on the 1:45 INT
Rain Plan: Air Dyne 8 X 30:30

4 Rds, NFT:
16 BJ (24/20″)
18 Hanging Knee Raises

Handstand Skill Work

FRSQ or OHSQ  5@70, 3@80, AMrAP@90%

Run 8X200m on the 1:45 INT
Rain Plan: Air Dyne 8 X 30:30

4 Rds, NFT:
16 BJ (30/24″)
15 TTB

 

Tuesday 1.1.6.3 compare to: May 2

NOVICE INTERMEDIATE ADVANCED
DL 5X5 on the 2:00 INT

PR 5X5 on the 2:00 INT

12 min AMRAP:
5 Ring Rows
10 Push Ups
15 Air Squats

DL 12@55, 60, 12+@65% on the 3:00 INT

PR 12@55, 60, 12+@65% on the 3:00 INT

16 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 5@70, 3@80, AMrAP@90% on the 3:00 INT

PR 5@70, 3@80, AMrAP@90% on the 3:00 INT

TEST “Cindy” – 20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Banded Flyes
Side Cable Raises

 

Wednesday 1.1.6.4 compare to: May 3

NOVICE INTERMEDIATE ADVANCED
Single Under Skill Work

Row 1k Test

3 Rds, NFT:
18 STO
11 Thrusters with the same weight
Rest

3X40 Ab Mat Sit Ups

DU Skill Work

Row 1k Test

55 STO @45%
Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work

3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (supinated grip)
Front DB Raises

DU/TU Skill Work

Row 1k Test

55 STO @45%
Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work

3X15 GHD Sit Ups/Hip Ext

3X12
Side Cable Lowers (supinated grip)
Front DB Raises

 

Thursday 1.1.6.5 compare to: May 4

NOVICE INTERMEDIATE ADVANCED
3 Pos SN

30 CNJK for time  8 min cutoff

3 Rds, NFT:
20 BN
20 WB (10/6#)

Pull Up Skill Work

3 Pos SN @65, 70, 75, 80, 85, 85%

TEST – “Grace”: 30 CNJK @65%
8 min cutoff

3 Rds, NFT:
18 BN @45%
20 WB (14/10#)

3X12
Front Banded Pull Downs
Rev Cable Flyes

MU Skill Work

3 Pos SN @75, 75, 80, 80, 85, 85%

TEST – “Grace”: 30 CNJK @65%
8 min cutoff

55 BN @45%
Penalty of  20 WB (20/14#) any time your spotter touches the bar or you fail or rack the weight – perform penalty reps immediately

3X12
Front Banded Pull Downs
Rev Cable Flyes

 

Friday 1.1.6.6 compare to: May 5

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

9-7-5
Wall Walks
21-15-9
Bench Dips
Push Ups

3 Rds, NFT:
30 Lunges (body weight)
12 GM (bar)

BKSQ 12 @55, 60, 12+ @65%

21-15-9
Scaled HSPU
Banded Ring Dips
Push Ups

3 Rds, NFT:
20 Weighted Lunges
12 GM

3X12
Seated Unilateral Leg Curls
Reverse Hyper Extensions

CN Skill Work

BKSQ 5@70, 3@80, AMrAP@90%

“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups

3 Rds, NFT:
20 Pistols
12 GM

3X12
Seated Unilateral Leg Curls
Reverse Hyper Extensions

 

Saturday 1.1.6.7 compare to: May 6

NOVICE INTERMEDIATE ADVANCED
BN 5X5

3 RFT:
400m Run
21 KBS (25/15#)
18 Ring Rows

NFT:
60 Burpees

BN 12 @55, 60, 12+ @65%

3 RFT:
400m Run
21 KB Swings (45/30#)
12 Banded Pull Ups

4 Rds, NFT:
15 Ring Rows
15 Burpees

Lever/planche Skill Work

BN 5@70, 3@80, AMrAP@90%

“Helen” – 3 RFT:
400m Run
21 KB Swings(55/35#)
12 Pull Ups

4 Rds, NFT:
15 Archer Rows
15 Burpees

3X12
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

Workouts for Week of August 13

Blaze Carmical WOD

Workouts for Week of August 13

Sunday 1.1.5.1 compare to date: April 23

NOVICE INTERMEDIATE ADVANCED
BN 5X5

8 X 100m jog/run on the :75 INT
Rain Plan: AirDyne 8X20:40

10 RFT:
7 Ring Rows
7 Burpees

BN 15@55, 60%

8 X 100m run on the :75 INT
Rain Plan: AD 8X20:40

10 RFT:
10 Ring Rows
9 Burpees

2X15
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

Lever/Planche skill work

BN 3@65, 3@75, AMrAP @85%

8 X 100m sprint on the :75 INT
Rain Plan: AD 8X20:40

10 RFT:
1 Rope Climb
9 Burpees

2X15
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

 

Monday 1.1.5.2 compare to date: April 24

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

5 RFT:
14 BJ (20/12″) stepdown
13 Bench Dips
20 Toes to Rig
25 min cutoff

SN skill work up to 50%

CNJK – Max for the day

5 RFT:
14 BJ (24/20″) stepdown
13 Dips
15 Hanging Knee Raise
25 min cutoff

2X15
Unilateral Leg Extensions
Bilateral Leg Press
BB Shrugs

SN skill work up to 50%
8 BJ@80% Max Height

CNJK – Max for the day

5 RFT:
14 BJ (24/20″) stepdown
13 Dips
10 TTB
25 min cutoff

2X15
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

 

Tuesday 1.1.5.3 compare to date: April 25

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work/warm up

Scaled “Annie” – Test
150, 120, 90, 60, 30 Single Unders
50, 40, 30, 20, 10 AbMat Sit Ups

Recovery/cool down Run or row for 15 min

Handstand Skill Work/warm up

“Annie” Test
50, 40, 30, 20, 10
Double Unders
Ab Mat Sit Ups

Recovery/cool down run or row for 20 min at aerobic heart rate

Handstand and MU skill work/warm up

“Annie” Test
50, 40, 30, 20, 10
Unbroken DU
Ab MatSit Ups

Recovery/cool down run or row for 20 min at aerobic heart rate

 

Wednesday 1.1.5.4 compare to date: April 26

NOVICE INTERMEDIATE ADVANCED
DL 5X5

“Karen” Test
150 WB for time (10/6#)
16 min cutoff

4 Rds, NFT:
10 Lever Pull Ups
16 Bar Push Ups

DL 15 @55, 60%

“Karen” Test
150 WB for time (14/10#)
14 min cutoff

4 Rds, NFT:
10 Pull Ups
16 Push Ups

2X15
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 3@65, 3@75, AMrAP @85%

“Karen” Test
150 WB for time (20/14#)
12 min cutoff

4 Rds, NFT:
10 CTB Pull Ups
16 Push Ups

2X15
Banded Flyes
Side Cable Raises

 

Thursday 1.1.5.5 compare to date: April 27

NOVICE INTERMEDIATE ADVANCED
Single Under skill work/warm up

PR 5X5

3 RFT:
500m Row
25 STO
30 Ab Mat Sit Ups
2:00 Rest

Double Under skill work/warm up

PR 15@55, 60%

Buddy Races – pick someone to race, best two out of three heats wins – loser does 30 burpees.
500m Row
25 STO @35%
30 Ab Mat Sit Ups
Alternate heats with another pair.

2X15
Side Cable Lowers (supinated grip)
Front DB Raises

Double and Triple Under skill work/warm up

PR 3@65, 3@75, AMrAP @85%

Buddy Races – pick someone to race, best two out of three heats wins – loser does 30 burpees.
500m Row
25 STO @35%
30 Ab Mat Sit Ups
Alternate heats with another pair.

2X15
Side Cable Lowers (supinated grip)
Front DB Raises

 

Friday 1.1.5.6 compare to date: April 28

NOVICE INTERMEDIATE ADVANCED
SN 6X3

30 SN for time – 6 min cutoff (That means you need to choose a weight you can do at least 5x per minute.)

3 RFT:
BN 25 reps
Run 200m

Pull Up Skill Work

SN – Max for the day – 15 min

30 SN @65% of 1RM for time
8 min cutoff

70 BN @35% 1RM – every time you rack the bar or fail run 200m – penalty is immediate, do not accumulate.

2X15
Front Banded Pull Downs
Rev Cable Flyes

Pull Up/MU Skill Work

SN  – Max for the day – 15 min

30 SN @65% of 1RM for time
6 min cutoff

70 BN @35% 1RM – every time you rack the bar or fail run 400m – penalty is immediate, do not accumulate.

2X15
Front Banded Pull Downs
Rev Cable Flyes

 

Saturday 1.1.5.7 compare to date: April 29

NOVICE INTERMEDIATE ADVANCED
3 Rds, NFT:
10 BKSQ
10 Burpees
Scaled “Nate” – 20 min AMRAP:
4 Ring Rows
4 Banded Ring Dips
2 Wall Walks
8 KBS (30/20#)
CNJK Skill Work

30 BKSQ @65%
15 burpee penalty anytime you rack the bar or fail.  Wait until done with all squats before performing accumulated burpee penalties.

Scaled “Nate” – 20 min AMRAP:
4 Pull Ups
4 Ring Dips
4 HSPU
8 KBS (50/35#)

2X15
Seated Unilateral Leg Curls
Reverse Hyper Extensions

CNJK Skill Work

30 BKSQ @65%
20 burpee penalty anytime you rack the bar or fail.  Wait until done with all squats before performing accumulated burpee penalties.

TEST: “Nate” – 20 min AMRAP:
2 Muscle Ups
4 HSPU
8 KBS (70/55#)

2X15
Seated Unilateral Leg Curls
Reverse Hyper Extensions

Workouts for Week of August 6

Blaze Carmical WOD

Workouts for Week of August 6

Sunday 1.1.4.1 compare to: April 16

 

NOVICE INTERMEDIATE ADVANCED
3X
8 GM
8 Bar Squat
8 Bar Press

BKSQ 5X5

5 RFT:
4 Wall Walks
19 KBS(35/20#)

PCN+PJ Skill Work up to 85%

3X 
8 GM 
8 Bar Squat 
8 Bar Press

BKSQ 8@55, 60, 65, 8+@70%

5 RFT:
14 Scaled HSPU
19 KBS (45/25#)

PCN+PJ Skill Work up to 85%

3X
8 GM

8 Bar Squat

8 Bar Press

BKSQ 5@60, 5@70, AMrAP@80%

5 RFT:
14 HSPU
19 KBS (55/35#)
Attempt to only rest in between sets

4X8
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

 

Monday 1.1.4.2 compare to: April 17

NOVICE INTERMEDIATE ADVANCED
12 Rope Climb Levers

BN 5X5

AirDyne 10 X 20:40

NFT:
4X20 Toes to Rig
4X8 Pendlay Row

9 Rope Climbs

BN 8@55, 60, 65, 8+@70%

AirDyne 10 X 20:40

NFT:
4X15 Hanging Knee Raises
4X8 Pendlay Row

Lever/planche skill work

18/9 Rope Climbs
Rope climb levers and skill work

BN 5@60, 5@70, AMrAP@80%

AirDyne 10 X 20:40

NFT:
4X10 TTB
4X8 Pendlay Row

4X8
OH Band Pull Aparts
Front Cable Raises

 

Tuesday 1.1.4.3 compare to: April 18

NOVICE INTERMEDIATE ADVANCED
3 Pos CN + JK

FRSQ 3X5

5 RFT:
14 Burpee Box Jumps with step down (12″/plate)
12 Bench Dips

CNJK 2X3@65, 70, 75, 3@80%

FRSQ 5@60, 5@70, AMrAP@80%

5 RFT:
14 Burpees Box Jumps with step down (20/12″)
12 Scaled Dips

SN Skill Work + 5@ 85% Max Height Box Jump

CNJK 4X3@75, 2X3@80%

FRSQ 5@60, 5@70, AMrAP@80%

5 RFT:
14 Burpees Box Jumps with step down (24/20″)
12 Dips

4X8
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

 

Wednesday 1.1.4.4 compare to: April 19

NOVICE INTERMEDIATE ADVANCED
Pose Running Skill Drills and Warm Up

25 min Run for distance test

Pose Running Skill Drills and Warm Up

25 min Run for distance test

Accumulate 21 MU

Pose Running Skill Drills and Warm Up

3 mi Run for time Test

 

Thursday 1.1.4.5 compare to: April 20

NOVICE INTERMEDIATE ADVANCED
4 Rds, NFT:
8 Each Side Supported Cossack Squats
8 Bar RDLs
DL 5X5

5 RFT:
15 Ring Rows
15 Push Ups
15 Sit Ups
15 Air Squats
20 min Cutoff

4 Rds, NFT:
8 e/s Cossack Squats
8 RDLs

DL 8@55, 60, 65, 8+@70%

5 RFT:
15 Bar Pike Pull Ups
15 Push Ups
15 AbMat Sit Ups
15 Wall Balls (20/14#)
20 min cutoff

4 Rds, NFT:
8 e/s Pistol Squats
8 RDLs

DL 5@60, 5@70, AMrAP@80%

5 RFT:
15 Pull Ups
15 HR Push Ups
15 AbMat Sit Ups
15 Thrusters @35%
20 min cutoff

4X8
Seated Bi Lateral Leg Curls
Reverse Hyper Extensions

 

Friday 1.1.4.6 compare to: April 21

NOVICE INTERMEDIATE ADVANCED
Single Under skill work and warm up

Difference between PR, PP, and PJ and skill work on all three.

2 Rds:
1000m Row 
50 Sit Ups
Rest to recovery

DU skill work and warm up

STO 55 @45%

2 Rds:
1000m Row
50 Sit Ups
Rest to recovery

TU skill work and warm up

STO 55@45% 
8 Burpee Penalty for every time you put the bar down – save penalty until after the row.

2 Rds:
1000m Row
50 Sit Ups
Rest to recovery.
Rows need to be paced well – 1 burpee penalty per difference in seconds between 1st and second row; add this together with STO burpee penalty.

4X8
Cable Flyes
Side DB Raises

 

Saturday 1.1.4.7 compare to: April 22

NOVICE INTERMEDIATE ADVANCED
Burgener Skill Transfer Drills

3 Pos SN

55 Push Ups – scale as necessary.

4 RFT:
135 Single Unders
15 DBSN (25/15#)

Pull Up Skill Work

Burgener Skill Transfer Drills

SN  2X3@65, 70, 75, 3@80%

BN 55 @45%

4 RFT:
45 DU/135 SU
15 DBSN(50/35#)

Pull Up Skill Work

Burgener Skill Transfer Drills

SN 4X3@75, 2X3@80%

BN 55@45%
8 Burpee Penalty for every time you rack or  spotter has to help – save for after all reps have been completed.

4 RFT:
45 UB DU
15 DBSN (90/65#)

4X8
Front Cable Pull Downs
Rev DB Flyes

Workouts Week of July 30

Blaze Carmical WOD

Sunday – 1.1.3.1 compare to: April 9

NOVICE INTERMEDIATE ADVANCED
Burgener Skill Transfer Drills

In between each – hang for time on pull up bar:
SN6X3

5 RFT:
16 Burpees
13 Dips

Burgener Skill Transfer Drills

In between each – Dead Hang Pull Ups:
SN 2X2 @70, 75, 3X1 @80%

5 RFT:
16 Burpees
13 Dips

-OR-

CNJK Ladder, NFT:
12@50%
10@60%
8@70%
5@80%
3@90%

3X10
Front Cable Pull Downs
Rev DB Flyes

Burgener Skill Transfer Drills

In between each round, Tempo Pull Ups – 2020:
SN 1@80, 85, 90, 4X1 @80%

CNJK Ladder, NFT:
12@50%
10@60%
8@70%
5@80%
3@90%

3X10
Front Cable Pull Downs
Rev DB Flyes

Monday 1.1.3.2 compare to: April 10

NOVICE INTERMEDIATE ADVANCED
BKSQ5X5

21-17-13-9
Scaled HSPU or Wall Walk conversion
Body Weight Lunges
KBS (40/25#)

Cash Out:
5X5 Partner Glute Ham Raise

PCN + PJ + HGPCN + SJK

BKSQ 10 @55, 60, 10+@65%

21-17-13-9
HSPU
Weighted Lunges
KBS (50/30#)

Cash Out:
5X5 Partner Glute Ham Raise

3X10
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

PCN + PJ + HGPCN + SJK

BKSQ 10@55, 60, 10+@65%

21-17-13-9
HSPU
Pistols
KBS (60/40#)

Cash Out:
5X5 GHR on GHDs

3X10
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

Tuesday 1.1.3.3 compare to: April 11

NOVICE INTERMEDIATE ADVANCED
3X10
OH Band Pull Aparts
Front Band Raises
BNw/ barBN 5X5 on the 2:00 INT3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or

AD 8X40:20

3X10
OH Band Pull Aparts
Front Band Raises
BN w/barBN 10 @55, 60, 10+@65% on the 3:00 INT3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or-

AD 8X40:20

16/8 Rope Climb/Legless

3X10
OH Band Pull Aparts
Front Band Raises
BN w/ bar

BN10@55, 60, 10+@65% on the 3:00 INT

3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or-

AD 8X40:20

Wednesday 1.1.3.4 compare to: April 12

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

7 RFT:
60 Single Unders
18 Toes to Rig

CNJK 2X2@70, 75, 3X1@80%

7 RFT:
30 DU/90 SU
12 Hanging Knee Raises

3X10
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

LO + Pull + SN up to 70%
10 BJ @75% Max Height

CNJK 1 @80, 85, 90, 4X1 @80%

7 RFT:
30 DU
9 TTB

3X10
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

Thursday 1.1.3.5 compare to: April 13

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

-or-

OHSQ mobility

3X600m run – walk 200m for recovery

OHSQ or FRSQ 10 @55, 60, 10+@65%

3X800m run – 2:1 – no more than 2:00 rest

15 MU

OHSQ or FRSQ 10@55, 60, 10+@65%

3X1200m run – 3:00 rest inbetween

Friday 1.1.3.6 compare to: April 14

NOVICE INTERMEDIATE ADVANCED
3X8
RDL
Press
Ring RowsDL5X510, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters(35/20#)
Scaled Pull Ups (bar in rack)
Push Ups
Cossack Squat Skill Work

3X8
RDL
Press
Ring Rows

DL 10@55, 60, 10+@65%

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters (45/30#)
Pull Ups
Push Ups

3X10
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Pistol Skill Work

3X8
RDL
Press
Ring Rows

DL 10@55, 60, 10+@65%

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters (55/40#)
CTB Pull Ups
Push Ups

3X10
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Saturday 1.1.3.7 compare to: April 15

NOVICE INTERMEDIATE ADVANCED
Jump Rope warm up

PR5X5 on the 2:00 INT

20 minRow – for distance

Cash Out: 3X40
Ab Mat Sit Ups

DU skill work/warm up

PR 10 @55, 60, 10+@65% on the 3:00 INT

20 min Row – for distance

Cash Out: 3X40 Ab Mat Sit Ups

3X10
Cable Flyes
Side DB Raises

TU skill work/warm up

PR 10 @55, 60, 10+@65% on the 3:00 INT

5k Row Test

Cash Out: 3X15 GHD Sit Ups and Extensions

3X10
Cable Flyes
Side DB Raises