Nick Bloch's Blog (1,520)

180618 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 20 minutes

front squat/back squat: 5 x 4/8 at 70% 1rm back squat

rest 3:00 between sets

Conditioning: 3 rounds for time (12 cap)

20 calorie row

20 TTB

20 box jumps (step down) 24/20"

Added by Nick Bloch on June 17, 2018 at 6:35pm — No Comments

180616 WOD

1) 12 EMOM

E - 3 singles at 75% 1rm power snatch

O - 200m run

2) 6/5/4/3/2/1 bar muscle ups

*after each set complete 7 box jump overs 30"/24"

3) for time

50-40-30-20-10 calorie bike

12-14-16-18-20 c2b pullups

Added by Nick Bloch on June 16, 2018 at 7:00am — No Comments

180615 WOD

Warmup: 10 minutes

21-15-9: situps/russian kbs/calorie bike

Skill Conditioning: 10:00 cap

100 DU (300 singles)

50 hspus (scaling options: accumulate 3:00 hs hold or 15 wall walks or 60 shoulder taps)

100 DU (300 singles)

Conditioning: 7 rounds for time (25…

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Added by Nick Bloch on June 14, 2018 at 7:30pm — No Comments

180614 WOD

Warmup: 12 minutes

3 rounds: 400m jog/5 pullups or ring rows/10 pushups/15 squats

Conditioning: 2 rounds 1:00 work/:30 rest

prowler push (2x45#s on each sled) down high handles, back low handles

farmers walk 70/50# DBs

bike

row

D-ball clean over shoulder alt. R/L 150/100/50#

burpee box jump over…

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Added by Nick Bloch on June 13, 2018 at 7:28pm — No Comments

180614 WOD

Warmup: 12 minutes

3 rounds: 400m jog/5 pullups or ring rows/10 pushups/15 squats

Conditioning: 2 rounds 1:00 work/:30 rest

prowler push (2x45#s on each sled) down high handles, back low handles

farmers walk 70/50# DBs

bike

row

D-ball clean over shoulder alt. R/L 150/100/50#

burpee box jump over…

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Added by Nick Bloch on June 13, 2018 at 7:27pm — No Comments

180613 WOD

Warmup: 10 minutes

3 rounds: 10 overhead squats w/ pvc pipe or empty BB/3 wall walks/:30 plank/10 calories

Strength/Technique: 20 minutes

3 position power snatch (hip + above knee + floor)

Conditioning: 12 AMRAP

18/12 calorie row

15 TTB (sub…

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Added by Nick Bloch on June 12, 2018 at 8:21pm — No Comments

180612 WOD

Warmup: 10 minutes

3 rounds: 50' R/L db overhead carry/10 ring rows/10 calorie bike

Strength: 15 minutes

1a) BB strict press - 4 x 5 with tempo (4 second lowering each rep)

1b) ring rows - 4 x 5 with tempo (4 second lowering each rep)

Conditioning: with a partner (16…

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Added by Nick Bloch on June 11, 2018 at 7:55pm — No Comments

180611 WOD

Warmup: 10 minutes

3 rounds: 200m run/20 squats/10 burpees

Strength: 15 minutes

1a) front squat - 4x3 (start at 50% and add weight each set)

1b) db single leg deadlifts - 4x8 r/l

Conditioning: every 4:00 x 5 rounds

400m run

1 round of DT…

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Added by Nick Bloch on June 10, 2018 at 8:40pm — No Comments

180609 WOD

1) 15 minutes 

work to a 3rm jerk

2) PC + PP x 4 sets, rest 2 min between sets

1 power clean + 8 push press

3) every 3:00 x 4 sets

run 200m

1 20' rope climb

4) 12…

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Added by Nick Bloch on June 9, 2018 at 7:19am — No Comments

180608 WOD

Warmup: 10 minutes

2 rounds: 400m run + 20 russian kbs + 10 calories

Strength: 8 EMOM

E - 15 deadlifts c-225/155# rx-185/125#

O - 30 DU (:30 practice)

Conditioning: chipper (20 cap)

40/30 calorie bike

40 box jump overs c-30/24"…

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Added by Nick Bloch on June 7, 2018 at 7:00pm — No Comments

180607 WOD

Warmup: 10 minutes

dynamic warmup

Strength: every 1:30 x 4 rounds each, alternate between

1 - DB step-ups 50/35# to  24/20"

2 - banded good mornings - green/blue band

*perform max reps in 1:00 for each movement, :30 of rest and switch movements

Conditioning: every 1:30 x…

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Added by Nick Bloch on June 6, 2018 at 7:38pm — No Comments

180606 WOD

Warmup: 10 minutes

3 rounds: t-spine opener on box x :30/hang from rig x :30/10 BB strict press/10 calories

Strength: 15 minutes

1a) double kb front rack carry - 4 x 100' (increase load each round)

1b) BB overhead lockout hold - 4x:30 (bodyweight, if you cannot do bodyweight work to a challenging weight you can only hold for…

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Added by Nick Bloch on June 5, 2018 at 9:00pm — No Comments

180605 WOD

Warmup: 10 minutes

30-20-10: calorie row/bike and pushups + 3 wall walks after each round

Strength: 5 rounds (15:00)

:45 max strict pullups (at least 4+ per set or scale to low bar or ring rows)

:45 rest

:45 max strict dips (ring/bar/bench)

:45 rest

Conditioning:…

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Added by Nick Bloch on June 4, 2018 at 9:00pm — No Comments

180604 WOD

Warmup: 10 minutes

3 rounds: 200m run/20 walking lunges steps/15 russian kbs

Strength: 20 minutes

4 x 7/13 fs/bs at 60% of 1rm back squat (rest 2:00 between sets)

perform 7 front squats, rack the bar, immediately perform 13 backsquats at the same weight

Conditioning: for time…

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Added by Nick Bloch on June 3, 2018 at 6:18pm — No Comments

180602 WOD

1) every 1:30 x 7 rounds

1 power clean + 1 squat clean (add # each round)

2) every 1:30 x 7 rounds

1 push jerk + 1 split jerk (from the rack, add # each round)

3) 16 EMOM

1 - 16/10 calorie bike

2 - 12 DB thrusters 50/35#

3 - 15 hspus

4 -…

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Added by Nick Bloch on June 1, 2018 at 6:30pm — No Comments

180601 WOD

Warmup: 10 minutes

3 rounds: 5 inch worms/10 russian kbs 70/53#/10 calories

Strength: 20 minutes

1a) deadlift - 5x5 at 75%

1b) plank - :20 each, right side/middle/left side (no rest between)

Conditioning: with a partner (20:00 cap)

50 box step-overs 50/35#…

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Added by Nick Bloch on May 31, 2018 at 7:00pm — No Comments

180531 WOD

Warmup: 10 minutes

21-15-9

calorie row or bike/ring rows/pushups

Strength: 20 minutes

1a) bench press - 5x5 (start at a challenging weight and add each set, groups of 3-4 per bench at most)

*make sure you wrap your thumbs around the bar

1b) strict pullups - 5x5 (use a spotter if you cannot do them…

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Added by Nick Bloch on May 30, 2018 at 7:00pm — No Comments

180530 WOD

Warmup: 10 minutes

3 rounds: 10 pushups/10 push press/10 american kbs/10 calorie bike

Strength: 15 minutes

1a) push press - 4x4 at 75% of 1rm

1b) BB bent over row - 4x8 w/ :02 pause at top position (alt grip each round)

Conditioning: death by....(15 min…

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Added by Nick Bloch on May 29, 2018 at 6:03pm — No Comments

180529 WOD

Warmup: 10 minutes

1:30 bike and 400m jog

3 rounds: 10 walking lunges/3 inch worms/5 wall squats/100m run

Strength: 20 minutes

1a) back squat - 5 x 5 at 75%

1b) overhead plate lunges - 5 x 100' (down/back long way across gym) 45/35#

Conditioning: every 4:00 for 4…

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Added by Nick Bloch on May 28, 2018 at 8:25pm — No Comments

180525 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 15 kbs/10 calorie bike or row/5 burpees to 6" target

Strength: 20 minutes

deadlift - 5x5 at 75/80/85/90/95% (sets 1-4 unbroken, last set as singles with :30 rest between reps)

Conditioning: 13…

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Added by Nick Bloch on May 24, 2018 at 7:00pm — No Comments

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