Workouts for Week of October 15

Blaze Carmical WOD Leave a Comment

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

Workouts for Week of October 8

Blaze Carmical WOD Leave a Comment

Workouts for Week of October 8

Sunday 1.1.13.1 compare to: June 18

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

Med Ball Clean Technique Work

19 min AMRAP:
10 Ring Rows
15 Med Ball CN (20/14#)
90 Single Unders

BN 8 @65, 70, 75, 8+@80%

4X8 Pendlay Row

Med Ball Clean Technique Work

17 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (35/20#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

20/10 Rope Climbs

1RM BN

4X8 Pendlay Row

Med Ball Clean Technique Work

15 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (45/30#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Monday 1.1.13.2 compare to: June 19

NOVICE INTERMEDIATE ADVANCED
SN 6X3

25 – 20 – 15
Burpees
Scaled Dips
50 – 40 – 30
Toes to Rig

SN 3 @65, 70, 75, 80, 85, 90%

25 – 20 – 15
Burpees
Scaled Dips
35 – 30 – 25
Hanging Knee Raises

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

2 BJ @95% Max Height

SN 2X3 @75, 80, 3@85, 90%

25 – 20 – 15
Burpees
Dips
TTB

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Tuesday 1.1.12.3 compare to: June 20

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

Run 2X800m, 3:00 Rest

FRSQ 8 @65, 70, 75, 8+@80%

Run 3X800m, 2:30 Rest

Handstand Skill Work

FRSQ 1RM

Run 4X800m, 2:00 Rest

Wednesday 1.1.13.4 compare to: June 21

NOVICE INTERMEDIATE ADVANCED
Lunge Skill Work

DL 5X5

10 Thrusters (45/35#)
25 Bar in Rack Pull Ups
45 Push Ups
Rest 2:00
10 Thrusters
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters
10 Pull Ups
20 Push Ups

Cossack Squat Work

DL 8 @65, 70, 75, 8+ @80%

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 1RM

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Thursday 1.1.12.5 compare to: June 22

NOVICE INTERMEDIATE ADVANCED
PR 5X5

2k Row

DU skill work

PR 8 @65, 70, 75, 8+ @80%

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

DU/TU skill work

PR 1RM

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

Friday 1.1.13.6 compare to: June 23

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
21-15-9
SN (@55% of heaviest CNJK triple from above)
OTB Burpees

Pull Up Skill Work

CNJK 3 @65, 70, 75, 80, 85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Accumulate 21 MU/MU skill work

CNJK 2X3@75, 80, 3@85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.13.7 compare to: June 24

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4 RFT:
15 Scaled HSPU
30 Lunges
10 KBS (40/30#)
Rest 1:15

BKSQ 8 @65, 70, 75, 8+ @80%

4 RFT:
15 HSPU
20 Cossack Squats
10 KBS (50/35#)
Rest 1:00

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

BKSQ 1RM

4 RFT:
15 Def HSPU
15 Pistols
10 KBS (70/55#)
Rest :45

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Workouts for Week of October 1

Blaze Carmical WOD

Workouts for Week of October 1

Sunday 1.1.12.1 compare to: June 11

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

6 RFT:
90 Single Unders
20 Toes to Rig
15 min cutoff

CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95%
Continue on to 3RM FRSQ for the day

6 RFT:
35 DU
15 Hanging Knee Raises
15 min cutoff

3X15
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

CNJK 2X3 @75, 2X2@80, 2@85, 90, 95%
Continue on to 3RM FRSQ for the day

6 RFT:
35 DU
10 TTB

3X15
Bulgarian Split Squats 
KB Shrugs

Monday 1.1.12.2 compare to: June 12

NOVICE INTERMEDIATE ADVANCED
Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (35/25#)

Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (45/30#)

Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (55/35#)

Tuesday 1.1.12.3 compare to: June 13

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work or Lunges

DL 5X5

25 – 20 – 15 – 10
Thrusters
Push Ups
15 – 12 – 9 – 6
Scaled Bar Pull Ups

Cossack Squat Skill Work

DL 15 @45, 50%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5@50, 5@60, AMrAP @70%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
CTB Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Wednesday 1.1.12.4 compare to: June 14

NOVICE INTERMEDIATE ADVANCED
PR 5X5

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

PR 15@45, 50%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

3X15
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

PR 5@50, 5@60, AMrAP@70%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
21-15-9
GHD Sit Ups/Ext

3X15
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

Thursday 1.1.12.5 compare to: June 15

NOVICE INTERMEDIATE ADVANCED
3X15
W’s Y’s and T’s

SN 6X3

EMOTM for 12 min: 4 CN + 4 JK @65%

Pull Up Skill Work

3X15
W’s Y’s and T’s

SN 3@67, 73, 78, 2X1 @83, 89, 91, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Accumulate 24 MU

3X15
W’s Y’s and T’s

SN 2X3 @75, 2X2@80, 2@85, 90, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Friday 1.1.12.6 compare to: June 16

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

Partition as needed:
35 Scaled HSPU
70 Lunges
85 Burpees

BKSQ 15@45, 50%

4X8 RDL @75% CN

Partition as needed:
35 HSPU
70 Cossack Squats
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

CN Skill Work

BKSQ 5@50, 5@60, AMrAP@70%

Do not partition:
35 Deficit HSPU
70 Lunges/Pistols
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

Saturday 1.1.12.7 compare to: June 17

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

BN 15 @45, 50%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller

Lever/planche skill work
12/6 Rope Climb
100 WB for time (20/14#)

BN 5@50, 5@60, AMrAP@70%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller

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Jenny Brannon News

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Workouts for Week of September 24

Blaze Carmical WOD

Workouts for Week of September 24

Sunday 1.1.11.1 compare to: June 4

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU (pike, knees on bench etc)
120 KBS (40/25#)
140 Lunges

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU
120 KBS (55/35#)
140 Lunge

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

HGPCN + PJK + PCN + JK

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 HSPU
120 KBS (65/45#)
140 Pistols

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Monday 1.1.11.2 compare to: June 5

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
20 Toes to Rig
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
15 Hanging Knee Raises
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

10/5 Rope Climbs/Legless Rope Climbs

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
10 TTB
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Tuesday 1.1.11.3 compare to: June 6

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
40 Box Jumps (20/12″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

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

For time:
40 Box Jumps (24/20″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

HGSN + OHSQ +SN

5 BJ @85% Max Height

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

For time:
40 Box Jumps (30/24″)
50 Burpees (six inch jump standard)
75 DU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Wednesday 1.1.11.4 compare to: June 7

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

5 RFT:
9 Thrusters (45/33#)
400m Run
1:30 Rest
40 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
35 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
30 min cutoff

Thursday 1.1.11.5 compare to: June 8

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work

DL 3X10

3X15
DB Thruster (30/20#)
Scaled Bar Pull Ups

Pistol/Cossack Squat Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (40/25#)
Pull Ups

3X10
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (50/35#)
CTB Pull Ups

3X10
DB Flyes
Side Banded Raises

Friday 1.1.11.6 compare to: June 9

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EOMOTM for 20 min:
Odds) 3 CN + 3 JK
Evens) 6 Bench Dips

Pull Up Skill Work

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

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 (Scaled) Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Accumulate 18 MU

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

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.11.7

NOVICE INTERMEDIATE ADVANCED
PR 3X10

A+B Partner Workout, 8 RFT EACH:
A)250m Row
B)12 Wall Balls (10/6#)
10 Push Ups

Cash Out:
100 Ab Mat Sit Ups

PR 10 @65, 70, 10+@75%

A+B Partner Workout, 9 RFT EACH:
A)250m Row
B)12 Wall Ball (14/10#)
10 Push Ups

Cash Out:
3X45 Ab Mat Sit Ups

3X10
Side Cable Lowers (neutral grip)
Front Banded Raises

DU skill work

PR 10 @65, 70, 10+@75%

A+B Partner Workout, 10 RFT EACH:
A)250m Row
B)12 Wall Ball (20/14#)
10 Push Ups

Cash Out:
3X18 GHD Sit Ups/Ext

3X10
Side Cable Lowers (neutral grip)
Front Banded Raises

Workouts for Week of September 17

Blaze Carmical WOD

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

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

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