Workouts for Week of October 1

Blaze Carmical WOD

Workouts for Week of October 1

Sunday 1.1.12.1 compare to: June 11

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

6 RFT:
90 Single Unders
20 Toes to Rig
15 min cutoff

CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95%
Continue on to 3RM FRSQ for the day

6 RFT:
35 DU
15 Hanging Knee Raises
15 min cutoff

3X15
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

CNJK 2X3 @75, 2X2@80, 2@85, 90, 95%
Continue on to 3RM FRSQ for the day

6 RFT:
35 DU
10 TTB

3X15
Bulgarian Split Squats 
KB Shrugs

Monday 1.1.12.2 compare to: June 12

NOVICE INTERMEDIATE ADVANCED
Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (35/25#)

Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (45/30#)

Run 2X1200m
3:00 rest in between

Accumulate 80 KBS (55/35#)

Tuesday 1.1.12.3 compare to: June 13

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work or Lunges

DL 5X5

25 – 20 – 15 – 10
Thrusters
Push Ups
15 – 12 – 9 – 6
Scaled Bar Pull Ups

Cossack Squat Skill Work

DL 15 @45, 50%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5@50, 5@60, AMrAP @70%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
CTB Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Wednesday 1.1.12.4 compare to: June 14

NOVICE INTERMEDIATE ADVANCED
PR 5X5

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

PR 15@45, 50%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

3X15
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

PR 5@50, 5@60, AMrAP@70%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
21-15-9
GHD Sit Ups/Ext

3X15
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

Thursday 1.1.12.5 compare to: June 15

NOVICE INTERMEDIATE ADVANCED
3X15
W’s Y’s and T’s

SN 6X3

EMOTM for 12 min: 4 CN + 4 JK @65%

Pull Up Skill Work

3X15
W’s Y’s and T’s

SN 3@67, 73, 78, 2X1 @83, 89, 91, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Accumulate 24 MU

3X15
W’s Y’s and T’s

SN 2X3 @75, 2X2@80, 2@85, 90, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Friday 1.1.12.6 compare to: June 16

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

Partition as needed:
35 Scaled HSPU
70 Lunges
85 Burpees

BKSQ 15@45, 50%

4X8 RDL @75% CN

Partition as needed:
35 HSPU
70 Cossack Squats
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

CN Skill Work

BKSQ 5@50, 5@60, AMrAP@70%

Do not partition:
35 Deficit HSPU
70 Lunges/Pistols
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

Saturday 1.1.12.7 compare to: June 17

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

BN 15 @45, 50%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller

Lever/planche skill work
12/6 Rope Climb
100 WB for time (20/14#)

BN 5@50, 5@60, AMrAP@70%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller