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