Workouts for Week of October 22

Blaze Carmical WOD

Workouts for Week of October 22

Sunday 1.1.15.1 compare to: July 2

NOVICE INTERMEDIATE ADVANCED
DL 3X10

EOMOTM for 16 min:
Death by Thruster (45/35#)/Pull Ups

Cossack Squat Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (75/55#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (95/75#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Monday 1.1.15.2 compare to: July 3

NOVICE INTERMEDIATE ADVANCED
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push UpsNFT:
3X30 Ab Mat Sit Ups/Ext
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups3 Rds, NFT:
15 STO @50%
45 Ab Mat Sit Ups/Ext3X10
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

A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups

3 Rds, NFT:
15 STO @50%
18 GHD Sit Ups/Hip Ext

3X10
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

Tuesday 1.1.15.3

NOVICE INTERMEDIATE ADVANCED
3X10
W’s Y’s and T’s20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK
evens) 8 Bench Dips

3X10
W’s Y’s and T’s20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK @65%
evens) 8 Scaled Dips

Pull Up skill work
MU skill work3X10
W’s Y’s and T’s

20 min SN skill work – coach assign drills based on individual needs – no more than 70%

EOMOTM for 20 min:
odds) 4 CN + 4 JK @65%
evens) 8 Ring Dips

Wednesday 1.1.15.4 compare to: July 5

NOVICE INTERMEDIATE ADVANCED
BKSQ 3X10

5 RFT:
10 Scaled HSPU
12 KBS (35/25#)
14 Lunges

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
10 HSPU
12 KBS (45/35#)
14 Cossack Squats

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

CN Skill Work

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
3 MU
10 Def HSPU
12 KBS (65/45#)
14 Pistols

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

Thursday 1.1.15.5 compare to: July 6

NOVICE INTERMEDIATE ADVANCED
JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

16/8 Rope Climbs

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Friday 1.1.15.6 compare to: July 7

NOVICE INTERMEDIATE ADVANCED
SN skill work – no more than 60%

5 RFT:
15 Burpees
99 Single Unders

3X10
Bulgarian Split Squats
KB Shrugs

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 DU

3X10
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 UB DU

3X10
Bulgarian Split Squats
KB Shrugs

Saturday 1.1.15.7 compare to: July 8

NOVICE INTERMEDIATE ADVANCED
CNJK Skill Work – no more than 60%

3 RFT:
400m Run
30 Toes to Rig
Rest 1:30
20 min cutoff

CNJK Skill Work – no more than 60%

4 RFT:
400m Run
15 Hanging Knee Raises
Rest 1:30
22 min cutoff

Handstand Skill Work

CNJK Skill Work – no more than 60%

5 RFT:
400m Run
15 TTB
Rest 1:30
24 min cutoff