Workouts Week of July 30

Blaze Carmical WOD

Sunday – 1.1.3.1 compare to: April 9

NOVICE INTERMEDIATE ADVANCED
Burgener Skill Transfer Drills

In between each – hang for time on pull up bar:
SN6X3

5 RFT:
16 Burpees
13 Dips

Burgener Skill Transfer Drills

In between each – Dead Hang Pull Ups:
SN 2X2 @70, 75, 3X1 @80%

5 RFT:
16 Burpees
13 Dips

-OR-

CNJK Ladder, NFT:
12@50%
10@60%
8@70%
5@80%
3@90%

3X10
Front Cable Pull Downs
Rev DB Flyes

Burgener Skill Transfer Drills

In between each round, Tempo Pull Ups – 2020:
SN 1@80, 85, 90, 4X1 @80%

CNJK Ladder, NFT:
12@50%
10@60%
8@70%
5@80%
3@90%

3X10
Front Cable Pull Downs
Rev DB Flyes

Monday 1.1.3.2 compare to: April 10

NOVICE INTERMEDIATE ADVANCED
BKSQ5X5

21-17-13-9
Scaled HSPU or Wall Walk conversion
Body Weight Lunges
KBS (40/25#)

Cash Out:
5X5 Partner Glute Ham Raise

PCN + PJ + HGPCN + SJK

BKSQ 10 @55, 60, 10+@65%

21-17-13-9
HSPU
Weighted Lunges
KBS (50/30#)

Cash Out:
5X5 Partner Glute Ham Raise

3X10
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

PCN + PJ + HGPCN + SJK

BKSQ 10@55, 60, 10+@65%

21-17-13-9
HSPU
Pistols
KBS (60/40#)

Cash Out:
5X5 GHR on GHDs

3X10
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

Tuesday 1.1.3.3 compare to: April 11

NOVICE INTERMEDIATE ADVANCED
3X10
OH Band Pull Aparts
Front Band Raises
BNw/ barBN 5X5 on the 2:00 INT3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or

AD 8X40:20

3X10
OH Band Pull Aparts
Front Band Raises
BN w/barBN 10 @55, 60, 10+@65% on the 3:00 INT3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or-

AD 8X40:20

16/8 Rope Climb/Legless

3X10
OH Band Pull Aparts
Front Band Raises
BN w/ bar

BN10@55, 60, 10+@65% on the 3:00 INT

3X15 DB Row on the 3:00 INT

12 min Pose Running Technique Work and drills
Sprint 8X50m on the 1:00 INT

-or-

AD 8X40:20

Wednesday 1.1.3.4 compare to: April 12

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

7 RFT:
60 Single Unders
18 Toes to Rig

CNJK 2X2@70, 75, 3X1@80%

7 RFT:
30 DU/90 SU
12 Hanging Knee Raises

3X10
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

LO + Pull + SN up to 70%
10 BJ @75% Max Height

CNJK 1 @80, 85, 90, 4X1 @80%

7 RFT:
30 DU
9 TTB

3X10
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

Thursday 1.1.3.5 compare to: April 13

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

-or-

OHSQ mobility

3X600m run – walk 200m for recovery

OHSQ or FRSQ 10 @55, 60, 10+@65%

3X800m run – 2:1 – no more than 2:00 rest

15 MU

OHSQ or FRSQ 10@55, 60, 10+@65%

3X1200m run – 3:00 rest inbetween

Friday 1.1.3.6 compare to: April 14

NOVICE INTERMEDIATE ADVANCED
3X8
RDL
Press
Ring RowsDL5X510, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters(35/20#)
Scaled Pull Ups (bar in rack)
Push Ups
Cossack Squat Skill Work

3X8
RDL
Press
Ring Rows

DL 10@55, 60, 10+@65%

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters (45/30#)
Pull Ups
Push Ups

3X10
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Pistol Skill Work

3X8
RDL
Press
Ring Rows

DL 10@55, 60, 10+@65%

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters (55/40#)
CTB Pull Ups
Push Ups

3X10
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Saturday 1.1.3.7 compare to: April 15

NOVICE INTERMEDIATE ADVANCED
Jump Rope warm up

PR5X5 on the 2:00 INT

20 minRow – for distance

Cash Out: 3X40
Ab Mat Sit Ups

DU skill work/warm up

PR 10 @55, 60, 10+@65% on the 3:00 INT

20 min Row – for distance

Cash Out: 3X40 Ab Mat Sit Ups

3X10
Cable Flyes
Side DB Raises

TU skill work/warm up

PR 10 @55, 60, 10+@65% on the 3:00 INT

5k Row Test

Cash Out: 3X15 GHD Sit Ups and Extensions

3X10
Cable Flyes
Side DB Raises