Workouts Week of November 5

Blaze Carmical WOD

Workouts Week of November 5

Sunday – Open Gym with Coach Doug

come in and make up lifts, work on skill development, ask questions, talk about your goals, and get technical coaching.

1030 until 1230

Monday
A.
Establish 2RM BN – 20 min

B.
12 min AMRAP:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Tuesday
A.
Establish 1RM Pause BKSQ (32X0)
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
1000m Row
50 Thrusters (45/33 lbs)
30 Pull-Ups

Wednesday
A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

Thursday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

on a 3 min interval

B.
3 RFT:
Run 400 Meters
20 Kettlebell Swings (70/55#)
Run 400 Meters
10 Burpees

Friday
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
On a three minute interval

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Saturday
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
25 Front Squats (95/65 lbs)
(rest station)
50 Double Unders
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Front Squats and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.