Workouts for Week of May 14

Blaze Carmical WOD

Sunday 1.1.7.1

NOVICE INTERMEDIATE ADVANCED
DL 5X5

10 RFT:
10 Bar Scaled Pull Ups
10 Kneeling Push Ups
10 Sit Ups
10 Air Squats

Pistol Skill Work

DL 8@60, 65, 70, 8+@75%

5 RFT:
20 Scaled Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

4X8
Banded Flyes
Side Cable Raises

Pistol Skill Work

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

“Angie” – for time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Partition as needed.

4X8
Banded Flyes
Side Cable Raises

Monday 1.1.8.2

NOVICE INTERMEDIATE ADVANCED
PR 5X5

Row 3X500m 2:1 to 1:1 work rest – negative splits

PR 8@60, 65, 70, 8+@75%

Row 3X750m 2:1 to 1:1 work rest – negative splits – penalty burpees for every second you are positive on either interval.

4X8
Side Cable Lowers (supinated grip)
Front DB Raises

DU skill work

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

Row 3X1000m 2:1 to 1:1 work rest – negative splits – penalty burpees one for every second you are positive on either interval.

4X8
Side Cable Lowers (supinated grip)
Front DB Raises

Tuesday 1.1.8.3

NOVICE INTERMEDIATE ADVANCED
SN 6X3

30 Push Ups

5 RFT:
17 BJ (20/12″)
14 KBS (40/30#)

Pull Up Skill Work

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

30 BN @65% – try to do unbroken

5 RFT:
17 BJ (24/20″)
14 KBS (55/35#))
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Muscle Up Skill Work

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

30 BN @65% – 1 min plank penalty for every time you rack or the spotter touches the bar. Penalty is performed immediately and then go back and try to finish the set.

5 RFT:
17 BJ (30/24″)
14 KBS (65/45#)
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Wednesday 1.1.8.4

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

5 RFT:
5 Wall Walks
10 Bench Dips
99 Single Unders

BKSQ 8@60, 65, 70, 8+@75%

5 RFT:
15 Scaled HSPU
10 Ring Dips
33 DU or 99 SU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

PCN Skill Work

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

5 RFT:
15 HSPU
4MU
33 UB DU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

Thursday 1.1.8.5

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

7 RFT:
7 Pull Ups
7 Burpees

AirDyne 8X30:30

BN 8@60, 65, 70, 8+@75%

4X8 Pendlay Row

7 RFT:
7 Pull Ups
9 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Lever/planche skill work

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

4X8 Pendlay Row

7 RFT:
2 Rope Climbs (or 1 legless)
11 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Friday 1.1.8.6

NOVICE INTERMEDIATE ADVANCED
“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJKFRSQ 5X5
“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 8@60, 65, 70, 8+@75%4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

SN Skill work up to 70%

3 BJ @90% max height

“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 5@65, 5@75, AMrAP@85%

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Saturday 1.1.8.7

NOVICE INTERMEDIATE ADVANCED
5 RFT:
Run 400m
15 OHSQ w/ PVC Pipe
30 min cutoff
5 RFT:
Run 400m
15 OHSQ (45/33/15#)
30 min cutoff
“Nancy” – TEST
5 RFT:
Run 400m
15 OHSQ @35% 1RM

REST

30 STO @65%

5 RFT:
15 WB
15 TTB