Workouts for Week of September 17

Blaze Carmical WOD

Workouts for Week of September 17

Sunday 1.1.10.1 compare to date: May 28

NOVICE INTERMEDIATE ADVANCED
Pull Up skill work

SN 6X3

10 Rounds
65 Single Under
15 WB (10/6#)
65 Single Under
14 WB
65 Single Under
13 WB
…….
65 Single Under
6 WB

Pull Up skill work

SN 3@67, 71, 75, 79, 2@83, 87, 90%

10 Rounds
25 DU
15 WB (14/10#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

CTB skill work

SN 3@76, 2@80, 84, 88, 91, 88, 84%

10 Rounds
25 DU
15 WB (20/14#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

Monday 1.1.10.2

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

3 Rds, NFT:
10 GM
12 scaled HSPU
24 Alt Lunges

BKSQ 12 @60, 65, 12+@70%

3 Rds, NFT:
10 GM
12 HSPU
24 Alt Pistols -or- W Lunges

3X12
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Tall CN and Tall JK skill Work

BKSQ 5@75, 3@85, AMrAP@95%

3 Rds, NFT:
10 GM
12 HSPU (deficit)
24 Alt Pistols

3X12
Standing Unilateral Leg Curls
Reverse Hyper Extension

Tuesday 1.1.10.3 compare to date: May 30

NOVICE INTERMEDIATE ADVANCED
BN 5X5
10 Ring Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (35/25#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (35/25#)

BN 12@60, 65, 12+@70%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (45/30#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (45/30#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

18 Rope Climbs/9 Legless

BN 5@75, 3@85, AMrAP@95%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (55/35#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (55/35#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Wednesday 1.1.10.4 compare to date: May 31

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

FRSQ 3X3 heavier than CNJK

21-15-9
Thruster (45/33#)
(42-30-18) Toes to Rig
Bench Dips

CNJK 3@67, 71, 75, 79, 2@83, 87, 90%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
Hanging Knee Raises
Dips

4 Rds on the 3:00 INT
3 Pos PSN+OHSQ @70-80%
3@ 70% Max Height Box Jump

CNJK 3@76, 2@80, 84, 88, 91, 88, 84%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
TTB
Dips

Thursday 1.1.10.5 compare to date: June 1

NOVICE INTERMEDIATE ADVANCED
OHSQ/DR SN/Tall SN skill work – bar

Pose running drills

2 mi Test – 18 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 16 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 14 min cutoff

Friday 1.1.10.6 compare to date: June 2

NOVICE INTERMEDIATE ADVANCED
On the 4:00 INT:
DL 5X5
11 Burpees after each set

Rest, then:
12 min AMRAP
6 Ring Rows
8 Push Ups
10 Air Squats

On the 6:00 INT:
DL 12@60, 65, 12+@70%
20 burpees after each set

Rest, then:
1/2 “Cindy:
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
DB Flyes
Side Banded Raises

BN 55@45%
Penalty of 20 Box Jumps (to be done immediately) every time you fail, rack, or the spotter touches the bar.

On the 5:00 INT:
DL 5@75, 3@85, AMrAP@95%
25 burpees after each set

Rest, then:
½ “Cindy”
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

3X12
DB Flyes
Side Banded Raises

Saturday 1.1.10.7 compare to date: June 3

NOVICE INTERMEDIATE ADVANCED
PR 5X5

A+B, 5 RFT:
Row 500m
11 STO @75% of heaviest 5X5 from above

3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

PR 12@60, 65, 12+@70%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext
or
3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

10 min – Accumulate 15 MU
Or skill work on scaling the MU from knees or seated in bandsSN Ladder NFT
15@50%
12@60%
10@70%
5@80%
3@90%

PR 5@75, 3@85, AMrAP@95%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises