Workouts for Week of July 23

Blaze Carmical WOD

Workouts for Week of July 23

SUNDAY 1.1.2.1 – compare to date: April 2

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
Single Under Skill Work – 12 min

PR 5X5

A+B Partner Workout, 3 RFT:
A) Row 500m
B) 15 STO + 20 Ab Mat Sit Ups

Accumulate up to 180 DU – 12 min cutoff

PR 12 @50, 55, 12+ @60%

A+B Partner Workout, 3 RFT:
A) Row 750m
B) 15 STO @50% + 30 Ab Mat Sit Ups

3X12
Cable Flyes
Side DB Raises

Accumulate up to 240 DU – 12 min cutoff

PR 5@65, 3@75, AMrAP@85%

A+B Partner Workout, 3 RFT:
A) Row 1000m
B) 15 STO @50% + 12 GHD Sit Ups

3X12
Cable Flyes
Side DB Raises

MONDAY 1.1.2.2 – compare to date: April 3

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
Burgener Warm Up and Skill Transfer Drills

SN 6X3

EMOTM for 12 min:
5 PCN + 5 PJK @35%

Pull Up Skill Work

Burgener Warm Up and Skill Transfer Drills

SN 2X3@70, 2X3@75, 3X2@80%

EMOTM for 12 min:
5 PCN + 5 PJK @35%

3X12
Front Cable Pull Downs
Rev DB Flyes

CTB Pull Up Skill Work

Burgener Warm Up and Skill Transfer Drills

SN 3@75, 3X2@80,  3X2@83% on the 2:30 INT

EMOTM for 12 min:
5 PCN + 5 PJK @35%

3X12
Front Cable Pull Downs
Rev DB Flyes

TUESDAY 1.1.2.3 – compare to date: April 4

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
“Bring Sally Up” – Air Squats

BKSQ 5X5

3 Rds, NFT – 10 min cutoff:
15 Bar Pull Ups
20 Assisted Ring Dips

6-10 X 200m Run on the 2:00 INT

CNJK Skill Work up to 65%

“Bring Sally Up” – Light Bar Squats

BKSQ 12 @50, 55,  12+@60%

NFT – 10 min cutoff:
30 CTB Pull Ups
60 Ring Dips

8-10 X 200m Run on the 2:00 INT

3X12
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

CNJK Skill Work up to 75%

“Bring Sally Up” – Rx Bar Squats

BKSQ 5@65, 3@75, AMrAP@85%

30 MU for time – 10 min cutoff:

10 X 200m Run on the 2:00 INT

3X12
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

WEDNESDAY 1.1.2.4 – compare to date: April 5

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack KnivesBN 5X5

5 RFT:
3 Wall Walks
16 Alt Lunges
10 Ring Rows

Lever/planche skill work
Accumulate 45 KBS (55/35#)3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack Knives

BN 12@50, 55, 12+@60%

5 RFT:
10 HSPU
10 Alt Weighted Lunges
10 Archer Rows

3X12
OH Band Pull Aparts
Front Cable Raises

Lever/planche skill work
Accumulate 65 KBS (65/45#)3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack Knives

BN 5@65, 3@75, AMrAP@85%

5 RFT:
10 Def HSPU
10 Alt Pistols
10 Ring Rows w/ feet elevated

3X12
OH Band Pull Aparts
Front Cable Raises

THURSDAY 1.1.2.5 – compare to date: April 6

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
CNJK Skill Review with Bar

CNJK 6X3

Max Burpees in 7 min

SN Drop and Tall SN  Skill Work up to no more than 65%

CNJK Skill Review with Bar

CNJK 2X3@70, 2X3@75, 3X2@80%

Max Burpees in 7 min

3X12
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

SN Skill Work up to no more than 75%

CNJK Skill Review with Bar

CNJK 3@75, 3X2@80, 3X2@83% on the 2:30 INT

Max Burpees in 7 min

3X12
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

FRIDAY 1.1.2.6 – compare to date: April 7

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
10 min OHSQ Skill Work/Mobility PVC/Bar

4 Rds:
Run 400m
Walk 400m for recovery

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (20/12″)
22 Toes to Rig

Handstand Skill Work
12 BJ @70% Max Height

OHSQ 5X5

4 Rds:
Run 600m
Walk 200m for recovery

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (24/20″)
11 TTB

Handstand Skill Work
12 BJ @70% Max Height

OHSQ 5@65, 3@75, AMrAP@85%

4 Rds:
Run 800m
Rest to recovery – no more than 2 min

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (30/24″)
11 TTB

SATURDAY 1.1.2.7 – compare to date: April 8

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
3 Rds, NFT:
8 Assisted Cossack Squats
8 Bar DL
8 Bar PR

DL5X5

15 RFT – 15 min cutoff:
5 Pike Ring Pull Ups
10 Push Ups
15 Air Squats

7 Rope Climbs – NFT
5X15 Wallballs – rest to recovery (20/14#)

3 Rds, NFT:
8 Cossack Squats
8 Bar DL
8 Bar PR

DL 12@50, 55,  12+@60%

15 RFT – 15 min cutoff:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

14 Rope Climbs/7 Legless for time
5X9 Thrusters @50% – rest to recovery

3 Rds, NFT:
8 Alt Pistols
8 Bar DL
8 Bar PR

DL 5@65, 3@75, AMrAP@85%

15 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Seated Bi Lateral Leg Curls
Reverse Hyper Extension