Workouts for Week of May 7

Blaze Carmical WOD

Sunday 1.1.7.1

NOVICE INTERMEDIATE ADVANCED
“Jerry”

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

“Jerry”

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

“Jerry” – TEST

Run 1 mile

Row 2k

Run 1 mile
45 min cutoff

 

Monday 1.1.7.2

NOVICE INTERMEDIATE ADVANCED
DL 5X5

21-15-9
Thrusters
Bar in Rack Lever Pull Ups
If it takes you less than 6 minutes, start over.

Accumulate 600 Single Unders

Cossack Squat Skill Work

DL 10 @60, 65, 10+ @70%

“Fran” – TEST
21-15-9
Thrusters at 50% 1RM
Pull Ups
If it takes you less than 5 minutes, start over.

Accumulate 200 DU/600 Single Unders

3X10
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 10 @60, 65, 10+ @70%

“Fran” – TEST
21-15-9
Thrusters at 50% 1RM
Pull Ups

Accumulate 200 DU

3X10
Banded Flyes
Side Cable Raises

 

Tuesday 1.1.7.3

NOVICE INTERMEDIATE ADVANCED
Push Press/Push Jerk Skill Work

A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X40 Ab Mat Sit Ups

45 STO @50%
25 WB (20/14#) penalty every time you drop or rack the bar.  Accumulate penalty and do after everything else for the day.

A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X40 Ab Mat Sit Ups

3X10
Side Cable Lowers (supinated grip)
Front DB Raises

45 STO @50%
25 WB (25 or 30/20#) penalty every time you drop or rack the bar.  Accumulate penalty and do after everything else for the day.

A+B Partner Workout, 10 Rds each, for time:
Row 250m
10 Push Ups

Cash Out:
3X18 GHD Sit Ups/Hip Ext

3×10
Side Cable Lowers (supinated grip)
Front DB Raises

 

Wednesday 1.1.7.4

NOVICE INTERMEDIATE ADVANCED
SN 6X3

“Elizabeth”
21-15-9
CNJK
Bench Dips
Start over if it takes you less than 8 minutes.

3 Rds, NFT:
15 BN
25 Air Squats

Pull Up Skill Work

SN 3 @67, 70, 73, 76, 2 @79, 82, 85%

“Elizabeth”
21-15-9
CNJK @50%
Banded Ring Dips

45 BN @50% – 25 Air Squat penalty for every time you rack or your spotter touches the bar – perform them immediately, before you continue with reps.

3X10
Front Banded Pull Downs
Rev Cable Flyes

18 MU

SN 3@76, 2X2@80, 84, 87%

TEST: “Elizabeth”
21-15-9
CNJK @50%
Ring Dips
45 BN @50% – 25 Air Squat penalty for every time you rack or your spotter touches the bar – perform them immediately before you continue with reps.

3X10
Front Banded Pull Downs
Rev Cable Flyes

 

Thursday 1.1.7.5

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

“Diane”
21-15-9
Pike HSPU
DL

With a partner – 5 Rds, NFT:
11 Lunges
11 KBS (35/25#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

BKSQ 10 @60, 65, 10+@70%

“Diane”
21-15-9
Box or Bench HSPU
DL @50%

With a partner – 5 Rds, NFT:
11 Lunges/Pistols
11 KBS (50/35#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

BKSQ 10 @60, 65, 10+@70%

TEST – “Diane”
21-15-9
HSPU
DL @50%

With a partner – 5 Rds, NFT:
11 Pistols
11 KBS (70/55#)
5 Partner GHR

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

 

Friday 1.1.7.6

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Sprint 10X50m on the :75 INT
Rain Plan: AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

12 Rope Climbs/6 Legless Rope Climbs

BN 10 @60, 65, 10+ @70%

Sprint 10X50m on the :75 INT
Rain: Plan AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

3X10
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

Lever/planche skill work
12 Rope Climbs/6 Legless Rope ClimbsBN 10 @60, 65, 10+ @70%

Sprint 10X50m on the :75 INT
Rain Plan: AirDyne 10 X 30 seconds on:45 seconds off

Cash Out:
3X12 DB Row

3X10
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist Curls and Extensions

 

Saturday 1.1.7.7

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

3 RFT:
25 Burpee Box Jumps (12″/plate) (step down)
35 Toes to Rig

PSN + HGPSN Skill Work

CNJK 3 @67, 70, 73, 76, 2@79, 82, 85%

3 RFT:
25 Burpee Box Jumps (20/12″) (step down)
25 Hanging Knee Raises

Make up a lift from the week if you have extra time.

3X10
Unilateral Leg Extensions
Bilateral Leg Press
BB Shrugs

PSN + HGPSN Skill Work
8 BJ @80% Max HeightCNJK 3@76, 2X2@80, 84, 87%

3 RFT:
25 Burpee Box Jumps (24/20″) (step down)
15 TTB

Make up a lift from the week if you have extra time.

3X10
Unilateral Leg Extensions
Bilateral Leg Press
BB Shrugs