Workouts for Week of October 8

Blaze Carmical WOD

Workouts for Week of October 8

Sunday 1.1.13.1 compare to: June 18

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

Med Ball Clean Technique Work

19 min AMRAP:
10 Ring Rows
15 Med Ball CN (20/14#)
90 Single Unders

BN 8 @65, 70, 75, 8+@80%

4X8 Pendlay Row

Med Ball Clean Technique Work

17 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (35/20#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

20/10 Rope Climbs

1RM BN

4X8 Pendlay Row

Med Ball Clean Technique Work

15 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (45/30#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Monday 1.1.13.2 compare to: June 19

NOVICE INTERMEDIATE ADVANCED
SN 6X3

25 – 20 – 15
Burpees
Scaled Dips
50 – 40 – 30
Toes to Rig

SN 3 @65, 70, 75, 80, 85, 90%

25 – 20 – 15
Burpees
Scaled Dips
35 – 30 – 25
Hanging Knee Raises

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

2 BJ @95% Max Height

SN 2X3 @75, 80, 3@85, 90%

25 – 20 – 15
Burpees
Dips
TTB

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Tuesday 1.1.12.3 compare to: June 20

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

Run 2X800m, 3:00 Rest

FRSQ 8 @65, 70, 75, 8+@80%

Run 3X800m, 2:30 Rest

Handstand Skill Work

FRSQ 1RM

Run 4X800m, 2:00 Rest

Wednesday 1.1.13.4 compare to: June 21

NOVICE INTERMEDIATE ADVANCED
Lunge Skill Work

DL 5X5

10 Thrusters (45/35#)
25 Bar in Rack Pull Ups
45 Push Ups
Rest 2:00
10 Thrusters
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters
10 Pull Ups
20 Push Ups

Cossack Squat Work

DL 8 @65, 70, 75, 8+ @80%

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 1RM

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Thursday 1.1.12.5 compare to: June 22

NOVICE INTERMEDIATE ADVANCED
PR 5X5

2k Row

DU skill work

PR 8 @65, 70, 75, 8+ @80%

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

DU/TU skill work

PR 1RM

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

Friday 1.1.13.6 compare to: June 23

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
21-15-9
SN (@55% of heaviest CNJK triple from above)
OTB Burpees

Pull Up Skill Work

CNJK 3 @65, 70, 75, 80, 85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Accumulate 21 MU/MU skill work

CNJK 2X3@75, 80, 3@85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.13.7 compare to: June 24

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4 RFT:
15 Scaled HSPU
30 Lunges
10 KBS (40/30#)
Rest 1:15

BKSQ 8 @65, 70, 75, 8+ @80%

4 RFT:
15 HSPU
20 Cossack Squats
10 KBS (50/35#)
Rest 1:00

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

BKSQ 1RM

4 RFT:
15 Def HSPU
15 Pistols
10 KBS (70/55#)
Rest :45

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions