Workouts for Week of December 4

Blaze Carmical WOD

Workouts for Week of December 4

Monday
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Tuesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Wednesday
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Thursday
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
2:00 AirDyne
20 Push Presses (95/65 lbs)
10 Pull-Ups

Friday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (70/55 lbs)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/55 lbs)
12 Box Jumps (24″/20″)

Saturday
Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.