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