Nick Bloch's Blog (1,670)

181211 WOD

Warmup: 20:00 extended (focus on quality movement, blood flow)

2:00 row/bike/run/ski (mix this in throughout)

:30 ring pushup lockout hold

30 heavy russian KBS (sets of 10 with :10 rest between) 70-88#/44-53#

20 BB step-ups 45/35# (front rack) 24/20"

:20 hollow + :20 arch hold

20 db snatches 50/35# alt r/l arms each rep…

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Added by Nick Bloch on December 10, 2018 at 7:00pm — No Comments

181210 WOD

Warmup: 7:00 AMRAP

10/7 calorie bike + 10 BB push press + 10 ring rows + 10 BB push jerks

Strength: push press + push jerk

1) 10:00 to find a 1rm

2) every :30 x 10 rounds push press + push jerk at 70-80% of your max for the day

Conditioning: 20:00 AMRAP w/ a…

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Added by Nick Bloch on December 9, 2018 at 5:45pm — No Comments

181208 WOD

1) aerobic capacity

row 1000m + 5000m bike x 4 rounds

2) 7:00 AMRAPs, rest 3:00 between each one

a) 100 pullups - AMRAP cal bike remaining time

b) 50 bbjo 30/24" - AMRAP cal bike remaining time

c) 100 ghd situps - AMRAP cal bike remaining time

d) 50 clean and jerks 135# - AMRAP cal bike remaining time

Added by Nick Bloch on December 8, 2018 at 8:03am — No Comments

181207 WOD

Warmup: 8:00 AMRAP 

1:00 bike + 8 ring rows + 10 BB push press + 5 burpees

Strength: 15:00

1a) half kneeling SA db press - 4x8 r/l

1b) strict chin-ups - 4x5 (if you can do 5 ub bodyweight then add #) 

*if you can't do singles on chin-ups then sub 5 eccentric chin-ups with slow decent, jump up or have box to start with chin…

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Added by Nick Bloch on December 6, 2018 at 9:13pm — No Comments

181206 WOD

Warmup: 8:00 AMRAP

bike 10/7 calories + 10 hang muscle cleans + 10 KBS + :30 elbow plank

Weightlifting: 

A) 10:00 to work to a max hang power clean 

3:00 rest

B) 12 EMOM

minute 1-4: 3 hang power cleans at 75% max from A (3 per minute for 4 rounds)

minute 5-8: 2 hang power cleans at 85% max from A (2 per minute for…

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Added by Nick Bloch on December 5, 2018 at 7:30pm — No Comments

181205 WOD

Warmup: 7:00 AMRAP

10/7 bike calories + 2 wall walks + 10 BB strict press

Skill Conditioning: every 1:30 x 5 rounds each (alt. movements)

1 - bike 20/14 calories

2 - HSPUs c-5 strict + 10 kipping rx-10-15 kipping sub- 3-5 wall walks or 1:00 hs hold

*complete each movement in 1:00 or less so you have time to rest and…

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Added by Nick Bloch on December 4, 2018 at 7:00pm — No Comments

181204 WOD

Warmup: 10:00

dynamic thru leg swings then 2 laps + 10 kbs + 10 lunges + 5 burpees 

Strength: 20:00

Back Squat

A) 0-10:00 - work to a quick 1rm for the day (try to increase from last week)

B) 10-20:00 - 9/7/5/3/1/1/1

*70/80/85/90/95/97/100% of your max for the day in part A…

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Added by Nick Bloch on December 3, 2018 at 8:00pm — No Comments

181203 WOD

Warmup: 8:00 AMRAP

bike 10/7 calories + 10 ring rows + 10 pushups + 20DU/50singles

Strength: 20:00 AMRAP

1a) standing SA db push press x 8 (hold 2 dbs, perform all reps on one arm while other db is in front rack position, then switch)

1b) feet elevated ring rows x 8 (only elevate if you can keep a straight mid-line)

1c) strict…

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Added by Nick Bloch on December 2, 2018 at 4:32pm — No Comments

181130 WOD

Warmup: 7:00 AMRAP

30 single unders + 5 hang power cleans + 5 front squats + 5 good mornings

Weightlifting: 

A) 10:00 to find max hang power clean + hang squat clean + 2 front squats

3:00 to get set for next part B

B) 8 EMOM - same complex above at 70% of your max from A…

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Added by Nick Bloch on November 29, 2018 at 9:06pm — No Comments

181129 WOD

Warmup: 20:00

row 500m

100' double kb front rack walk 53-70s/35-53s

1:00 ring pushup lockout hold (elbows locked, thumbs out)

100' SA db overhead walk (50R'/50'L)

30' banded lateral walk R/L

Conditioning: 20:00 w/partner

12 rounds of Cindy (5 each/alternate full rounds, 5 pullups+10 pushups+15…

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Added by Nick Bloch on November 28, 2018 at 8:35pm — No Comments

181128 WOD

Warmup: 8:00 

10/7 calorie bike + 10 BB good mornings + :10 star plank R/L + 10 squats

Strength: 20:00

1a) deadlift - 5x3 (start at 70% and build in weight each set, working to a 3rm for the day)

1b) weighted elbow plank - 5x:30 (start heavy and finish heavier, challenge yourself here!)…

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Added by Nick Bloch on November 27, 2018 at 7:07pm — No Comments

181127 WOD

Warmup: 8:00

bike 10/7 calories + 10 situps + 10 walking lunges + 5 pushups

Skill Conditioning: 4 rounds (16:00 cap)

bike 15/9 calories

15 TTB (sub 20 knee raises)

rest 2:00

*goal is to complete bike and TTB in less than 1:00 each so its essentially a 1:1 work to rest workout…

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Added by Nick Bloch on November 26, 2018 at 8:34pm — No Comments

181126 WOD

Warmup: 8:00 AMRAP

10/7 calories + 5 wall squats + 10 glute bridges + 10 jumping lunges

Strength: 20:00

Back Squat

A) 0-10:00 - work to a quick 1rm for the day

B) 10-20:00 - 10/8/6/4/2/1/1

*50/60/70/80/90/95/95% of your max for the day in part A

**part A is not meant to be a PR attempt, just work to the best 1rm…

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Added by Nick Bloch on November 25, 2018 at 11:15am — No Comments

181124 WOD

1) clean and jerk or snatch

10:00 to work to a quick single (full or power, you choose)

2) 2:00 on/2:00 off x 5 rounds

7 hspus (sub 3x wall walks)

7 deadlifts 185/125#

7 lateral burpees over bar

max cal bike remaining time

3) 4000m bike x 4, rest 3:00 between…

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Added by Nick Bloch on November 23, 2018 at 5:10pm — No Comments

181123 WOD

Warmup: 10 minutes

bike 10/7 cals + :30 wall sit + 10 db pp each arm + 10 pass thrus

Strength: 15:00 AMRAP

1a) push press x 5 (work up in weight)

1b) bb bent over row w/ :01 pause at top x 8

Conditioning: 10:00 “Jackie”

1000m row

50 thrusters 45#

30 pull-ups (sub jumping or banded)

Extra: tabata x 6 rounds each

alternate plate gtoh and seated plate twists 45/25#

Added by Nick Bloch on November 22, 2018 at 8:30pm — No Comments

Happy Thanksgiving!

Warmup: 10:00

dynamic warmup

Strength: every 3:00 x 10 rounds

10 bodyweight back squats (if you cannot do BW, get as close as possible without slowing down or failing)

Conditioning:

1) 20 EMOM (:50 max to work/:10 transition)

1 - row…

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Added by Nick Bloch on November 22, 2018 at 8:00am — No Comments

181121 WOD

Warmup: 8:00

bike 10/7 calories + 5 inch worms + 10 wall balls + 50 singles unders

Strength: 16:00 EMOM 

E - 5 overhead squats 95/135 - 65/95#

O - 5 clusters (squat clean into thruster, same weight)

Conditioning: 18:00 AMRAP

row 500/400m

30 wall…

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Added by Nick Bloch on November 20, 2018 at 7:00pm — No Comments

181120 WOD

Warmup: 8:00

bike 12/8 calories + 10 kbs + 5 burpees + :30 hollow hold

Strength: 15:00 AMRAP

1a) db/kb farmers walk - 100'

1b) star plank x :15 R/L

1c) ring/bar dips x 10 (scale with band or yellow paralletes)

Conditioning: 5 rounds for time (15:00…

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Added by Nick Bloch on November 19, 2018 at 7:28pm — No Comments

181119 WOD

Warmup: 8:00

12/8 calorie bike + 3 wall walks + 20 walking lunge steps + :30 elbow plank

Strength: 15:00

1a) SA overhead walking lunges - 4x100' (50R/50L)

1b) partner leg curls - 4x8

Conditioning: 15 AMRAP

bike 15/9 calories

10 db box step-overs…

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Added by Nick Bloch on November 18, 2018 at 6:16pm — No Comments

181117 WOD

1) 10 EMOM

1 power snatch + 1 squat snatch

2) Conditioning:

4 sets @80-85%:

15 CTB pull ups

15 AB cals

15 CTB pull ups

15 Row cals

rest walk 2:00

+

rest…

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Added by Nick Bloch on November 17, 2018 at 7:30am — No Comments

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