Workouts for Week of October 15

Blaze Carmical WOD

Workouts for Week of October 15

Sunday 1.1.14.1 compare to: June 25

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ
15 KBS (35/25#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (45/30#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (60/40#)
Rest

Monday 1.1.14.2 compare to: June 26

NOVICE INTERMEDIATE ADVANCED
DL 5X5

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

DL 12 @45, 50, 55%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5 @55, 5 @65, AMrAP @75%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Tuesday 1.1.14.3 compare to: June 27

NOVICE INTERMEDIATE ADVANCED
DU skill work

4X500m Row 1:1

55 STO
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

DU skill work

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

3X12
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

DU skill work

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X18 GHD Sit Ups/Ext

3X12
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Wednesday 1.1.14.4 compare to: June 28

NOVICE INTERMEDIATE ADVANCED
3X12
W’s Y’s and T’s

SN 6X3

5 RFT:
15 WB
15 Burpees

Pull Up skill Work

3X12
W’s Y’s and T’s

SN 1@75, 80, 85, 90, 80, 85, 90%

3 RFT:
25 WB
25 Burpees

-or-

5 RFT:
15 WB
15 Burpees

MU skill work

3X12
W’s Y’s and T’s

SN 1@80, 85, 90, 95, 85, 90, 95%

3 RFT:
25 WB
25 Burpees

Thursday 1.1.14.5 compare to: June 29

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

GM 4X8

9 RFT:
6 Ring Pike Pull Ups
6 Bench Dips
5 Sclaed HSPU
10 Lunges

BKSQ 12 @45, 50, 55%

GM 4X8

9 RFT:
6 Ring Pull Ups
6 Banded Ring Dips
5 Kipping HSPU
8 Cossack Squats

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

CNJK Skill Work

BKSQ 5 @55, 5 @65, AMrAP @75%

GM 4X8

9 RFT:
3 MU
5 Strict HSPU
7 Pistols

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

Friday 1.1.14.6 compare to: June 30

NOVICE INTERMEDIATE ADVANCED
Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
28 Toes To Rig
12 Ring Rows

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
21 Knees To Elbow
12 Ring Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

14/7 Rope Climbs

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
14 TTB
12 Archer Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Saturday 1.1.14.7 compare to: July 1

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

5 RFT:
90 Single Unders
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

CNJK 1@75, 80, 85, 90, 80, 85, 90%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

10 BJ @75% Max Height

SN Skill Work

CNJK 1@80, 85, 90, 95, 85, 90, 95%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs