Workouts Week of June 4

Blaze Carmical WOD

Workouts Week of June 4

Sunday 1.1.11.1

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU (pike, knees on bench etc)
120 KBS (40/25#)
140 Lunges

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU
120 KBS (55/35#)
140 Lunge

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

HGPCN + PJK + PCN + JK

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 HSPU
120 KBS (65/45#)
140 Pistols

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Monday 1.1.11.2

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
20 Toes to Rig
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
15 Hanging Knee Raises
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

10/5 Rope Climbs/Legless Rope Climbs

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
10 TTB
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Tuesday 1.1.11.3

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
40 Box Jumps (20/12″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

CNJK 2X2@70, 2@75, 4X1@80%

For time:
40 Box Jumps (24/20″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

HGSN + OHSQ +SN

5 BJ @85% Max Height

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

For time:
40 Box Jumps (30/24″)
50 Burpees (six inch jump standard)
75 DU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Wednesday 1.1.11.4

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

5 RFT:
9 Thrusters (45/33#)
400m Run
1:30 Rest
40 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
35 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
30 min cutoff

Thursday 1.1.11.5

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work

DL 3X10

3X15
DB Thruster (30/20#)
Scaled Bar Pull Ups

Pistol/Cossack Squat Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (40/25#)
Pull Ups

3X10
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (50/35#)
CTB Pull Ups

3X10
DB Flyes
Side Banded Raises

Friday 1.1.11.6

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EOMOTM for 20 min:
Odds) 3 CN + 3 JK
Evens) 6 Bench Dips

Pull Up Skill Work

SN 2X2@70, 2@75, 4X1@80%

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 (Scaled) Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Accumulate 18 MU

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

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.11.7
Saturday, June 10th is the Vanguard Games! We will be celebrating the gym’s TENTH ANNIVERSARY with a potluck (dish to pass), individual workouts, partner workouts and team workouts. Be on the lookout for the workouts this week, and be sure to let us know which dish you’re bringing on the sign up sheet at the front desk.