Workouts for Week of June 18

Blaze Carmical WOD

Workouts for Week of June 18

Sunday 1.1.13.1

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

Med Ball Clean Technique Work

19 min AMRAP:
10 Ring Rows
15 Med Ball CN (20/14#)
90 Single Unders

BN 8 @65, 70, 75, 8+@80%

4X8 Pendlay Row

Med Ball Clean Technique Work

17 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (35/20#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

20/10 Rope Climbs

1RM BN

4X8 Pendlay Row

Med Ball Clean Technique Work

15 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (45/30#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Monday 1.1.13.2

NOVICE INTERMEDIATE ADVANCED
SN 6X3

25 – 20 – 15
Burpees
Scaled Dips
50 – 40 – 30
Toes to Rig

SN 3 @65, 70, 75, 80, 85, 90%

25 – 20 – 15
Burpees
Scaled Dips
35 – 30 – 25
Hanging Knee Raises

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

2 BJ @95% Max Height

SN 2X3 @75, 80, 3@85, 90%

25 – 20 – 15
Burpees
Dips
TTB

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Tuesday 1.1.12.3

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

Run 2X800m, 3:00 Rest

FRSQ 8 @65, 70, 75, 8+@80%

Run 3X800m, 2:30 Rest

Handstand Skill Work

FRSQ 1RM

Run 4X800m, 2:00 Rest

Wednesday 1.1.13.4

NOVICE INTERMEDIATE ADVANCED
Lunge Skill Work

DL 5X5

10 Thrusters (45/35#)
25 Bar in Rack Pull Ups
45 Push Ups
Rest 2:00
10 Thrusters
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters
10 Pull Ups
20 Push Ups

Cossack Squat Work

DL 8 @65, 70, 75, 8+ @80%

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 1RM

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Thursday 1.1.12.5

NOVICE INTERMEDIATE ADVANCED
PR 5X5

2k Row

DU skill work

PR 8 @65, 70, 75, 8+ @80%

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

DU/TU skill work

PR 1RM

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

Friday 1.1.13.6

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
21-15-9
SN (@55% of heaviest CNJK triple from above)
OTB Burpees

Pull Up Skill Work

CNJK 3 @65, 70, 75, 80, 85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Accumulate 21 MU/MU skill work

CNJK 2X3@75, 80, 3@85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.13.7

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4 RFT:
15 Scaled HSPU
30 Lunges
10 KBS (40/30#)
Rest 1:15

BKSQ 8 @65, 70, 75, 8+ @80%

4 RFT:
15 HSPU
20 Cossack Squats
10 KBS (50/35#)
Rest 1:00

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

BKSQ 1RM

4 RFT:
15 Def HSPU
15 Pistols
10 KBS (70/55#)
Rest :45

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions