Workouts for Week of September 24

Blaze Carmical WOD

Workouts for Week of September 24

Sunday 1.1.11.1 compare to: June 4

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU (pike, knees on bench etc)
120 KBS (40/25#)
140 Lunges

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU
120 KBS (55/35#)
140 Lunge

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

HGPCN + PJK + PCN + JK

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 HSPU
120 KBS (65/45#)
140 Pistols

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Monday 1.1.11.2 compare to: June 5

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
20 Toes to Rig
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
15 Hanging Knee Raises
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

10/5 Rope Climbs/Legless Rope Climbs

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
10 TTB
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Tuesday 1.1.11.3 compare to: June 6

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
40 Box Jumps (20/12″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

CNJK 2X2@70, 2@75, 4X1@80%

For time:
40 Box Jumps (24/20″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

HGSN + OHSQ +SN

5 BJ @85% Max Height

CNJK 1@80, 85, 90, 4X1@85%

For time:
40 Box Jumps (30/24″)
50 Burpees (six inch jump standard)
75 DU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Wednesday 1.1.11.4 compare to: June 7

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

5 RFT:
9 Thrusters (45/33#)
400m Run
1:30 Rest
40 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
35 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
30 min cutoff

Thursday 1.1.11.5 compare to: June 8

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work

DL 3X10

3X15
DB Thruster (30/20#)
Scaled Bar Pull Ups

Pistol/Cossack Squat Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (40/25#)
Pull Ups

3X10
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (50/35#)
CTB Pull Ups

3X10
DB Flyes
Side Banded Raises

Friday 1.1.11.6 compare to: June 9

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EOMOTM for 20 min:
Odds) 3 CN + 3 JK
Evens) 6 Bench Dips

Pull Up Skill Work

SN 2X2@70, 2@75, 4X1@80%

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 (Scaled) Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Accumulate 18 MU

SN 1@80, 85, 90, 4X1@85%

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.11.7

NOVICE INTERMEDIATE ADVANCED
PR 3X10

A+B Partner Workout, 8 RFT EACH:
A)250m Row
B)12 Wall Balls (10/6#)
10 Push Ups

Cash Out:
100 Ab Mat Sit Ups

PR 10 @65, 70, 10+@75%

A+B Partner Workout, 9 RFT EACH:
A)250m Row
B)12 Wall Ball (14/10#)
10 Push Ups

Cash Out:
3X45 Ab Mat Sit Ups

3X10
Side Cable Lowers (neutral grip)
Front Banded Raises

DU skill work

PR 10 @65, 70, 10+@75%

A+B Partner Workout, 10 RFT EACH:
A)250m Row
B)12 Wall Ball (20/14#)
10 Push Ups

Cash Out:
3X18 GHD Sit Ups/Ext

3X10
Side Cable Lowers (neutral grip)
Front Banded Raises