Workouts for Week of August 13

Blaze Carmical WOD Leave a Comment

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

Leave a Reply

Your email address will not be published. Required fields are marked *