Nick Bloch's Blog (1,377)

171215 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes (every 1:30 x 5 each)

1 - 10 deadlifts c-275/205 rx-225/155#

2- shuttle sprints x 4

Conditioning: 12 AMRAP

20 pistols alt r/l (scale ring pistols or assist with other…

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Added by Nick Bloch on December 14, 2017 at 8:18pm — No Comments

171214 WOD

Warmup: 10 minutes 

1:30 row/bike and 1:30 run 

dynamic warmup

Strength: 15 minutes

1a) strict ring/bar dips - 4x8 

1b) strict pull-ups - 4x8

Conditioning: 18:00 AMRAP (partner Igo/Ugo rounds)

15 box jumps 24/20” (step ups)

12 push press…

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Added by Nick Bloch on December 13, 2017 at 8:06pm — No Comments

171213 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie bike or row/10 American KBS/10 burpees/10 goblet squats

Skill Conditioning: 12 emom

E - 10 burpees to plate

O - hspus c-15 rx-10 (scale-3 wall walks)

Conditioning: 16 EMOM

1- calorie bike c-20/15 rx-15/10

2- rest

3- 10 overhead squats c-155/105# rx-115/80# (scale fs at C weight)

4- rest

Added by Nick Bloch on December 12, 2017 at 7:49pm — No Comments

171212 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: every 1:30 x 6 rounds

2 push press + 2 push jerks 

*start at 50% of your 1rm push press and add weight each round

Conditioning: for time - 12:00 cap

20 deadlifts 225/155# 

40 wall balls 20/14# to 10/9’

150 DU (scaled 300 singles)

40 wall balls

20 deadlifts 

Extra:

farmers walk 5 x down/back

Added by Nick Bloch on December 11, 2017 at 8:53pm — No Comments

171211 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP 10 calorie bike or row/10 lunges/10 RR/10 wall squats

Strength: 20 minutes

1a) bb step-ups - 4x10 r/l (do all on one side first)

1b) band good mornings - 4x10

1c) db front squat - 4x6 (do 6 w/ db in right hand, 6 w/ left)…

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Added by Nick Bloch on December 10, 2017 at 7:30pm — No Comments

171208 WOD

WARMUP: 10 minutes

1:30 row/bike and 1:30 run

Dynamic warmup

Strength: 15 minutes

1a) bb reverse lunge off plate - 3x8 r/l (do all on R then all on L)

1b) single leg dL with 2x db or kb - 3x8 r/l

Conditioning: for time 22:00 cap…

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Added by Nick Bloch on December 7, 2017 at 9:24pm — No Comments

171207 WOD

Warmup: 10:00

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

1a) heavy db snatch - 4x8 r/l

1b) plank rotations- 4x:30/:30/:30 front/L/R

1c) ring dip lockout - 4x:30

Conditioning: 16 EMOM

1- rope climbs c-3, 1LL rx-2 scaled-5…

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Added by Nick Bloch on December 6, 2017 at 8:01pm — No Comments

171206 WOD

Warmup: 10 minutes

1:30 row or bike then AMRAP

50 reverse single unders/:30 plank/5 push-ups + 2 wall walks

Strength: 20 minutes

1a) Barbell good mornings - 5x10 light

1b) seal walk - 5 x down/back

1c) Cossack squat dbl KB - 5x8 each side

Conditioning: 15…

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Added by Nick Bloch on December 5, 2017 at 7:00pm — No Comments

171205 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run - dynamic warmup

Strength: 20 minutes

back squat - 3/3/2/2 (3s at 70%, 2s at 80% of 1rm) TEMPO (:02 down, :01 pause at bottom)

Conditioning: partners

 250 wall balls for time (15 cap)

*15 calorie bike every…

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Added by Nick Bloch on December 4, 2017 at 7:00pm — No Comments

171204 WOD

Warmup: 10 minute AMRAP

200m row or 20 calorie bike/10 db strict press r-l/10 squats/10 ring rows

Strength: 15 minutes

1a) kneeling db strict press - 5 x 8 r/l

1b) strict pull-ups - 5 x 8 (sub 15 challenging ring rows)

Conditioning: 12 EMOM

E - double…

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Added by Nick Bloch on December 3, 2017 at 4:37pm — No Comments

171201 WOD

Warmup: 10 minutes
1:30 run/bike 1:30 row

30/20/10
Kb swings
Squats

Conditioning: 1:00 on/:30 rest
3 rounds (2-4 ppl each station)

Prowler push
D-ball clean 150/100/50#
DB push press 50/35# x 2
Deadlift 185/125#
Double unders/singles
Bike
TTB/medball sit-ups
Wall sit
Plate GTOH 45/35#
Row

Added by Nick Bloch on November 30, 2017 at 8:01pm — No Comments

171130 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Dynamic warmup

Skill/strength: 20 minutes
1a) star plank - 4x:30 r/l
1b) bar L-sit (hang from bar) - 4x:30
1c) BB glute bridge - 4x10
1d) glute kickback - 4x10 r/l

Conditioning: 8 EMOM
E- ring/bar MU c-8 rx-3-5 (scale 10-15 pull-ups)
O- rest

Extra: 2 rounds
2:00 - 30/20 cal bike max air squats remaining time
Rest as needed between sets

Added by Nick Bloch on November 29, 2017 at 7:30pm — No Comments

171129 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP - 10 wall squats/10 hand release pushups/:30 plank/10 calorie row or bike

Strength: 20 minutes

1a) front squat - 5x2 80-85% of 1rm front squat

1b) seated box jumps (for height) - 5x3

Conditioning: for time 12:00…

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Added by Nick Bloch on November 28, 2017 at 7:00pm — No Comments

171128 WOD

Warmup: 10 minutes

ROWLING x 10 rounds for lunges and BB strict press

Strength: every 1:30 x 8 rounds

1 - box jump overs c-24 rx-16 24/20"

2 - ring support on floor - 1:00

Conditioning: 14 AMRAP

12/8 calorie bike (16/12 on Schwinn)

1 rope climb (2…

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Added by Nick Bloch on November 27, 2017 at 7:00pm — No Comments

171127 WOD

Warmup: 10 minutes
1:30 row/bike 1:30 run

Amrap
10 oh squats 45/35#
10 push press
10 front squats
10 good mornings

Strength: 15 minutes
1a) db overhead squat - 5x5 r/l scale fs
1b) hs walk - 5x50’ scale 1:00 hs hold

Conditioning: 20 AMRAP (partners)
50/40 calorie row
25 deadlifts 225/155#
50 double unders
25 TTB scale knee raises
50 American KBS 53/35#

Added by Nick Bloch on November 26, 2017 at 8:30pm — No Comments

171122 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
3 rounds
3 wall walks
10 scap pull-ups
10 lunges
10 calories row/bike

Strength: 20 minutes
1a) strict # chin-ups - 5x5
(sub spotter or 10 strict band pull-ups)
1b) strict # ring/bar dips - 5x8
(sub spotter or bench dips)

Conditioning: 16 emom
1- calorie bike c-25/18 rx-18/13
2- rest
3- 12 db power cleans 50/35#
4- rest

Added by Nick Bloch on November 21, 2017 at 7:00pm — No Comments

171121 WOD

Warmup: 10 minutes

partner ROWLING - for burpees and American KBS

Strength: every 1:30 x 8 rounds (4 each)

1 - shuttle sprints x 3

2 - 8 deadlifts at 60% 1rm

Conditioning:

1) 0-12:00 (for time)

100 DU (300 singles)

30 burpee box jumps (scale…

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Added by Nick Bloch on November 20, 2017 at 7:00pm — No Comments

171120 WOD

Warmup: 10 minutes

1:30 row/bike 1:30 run



2 rounds with a kb or db R/L



5 strict press

5 push press

5 push jerks

5 front squats

5 thrusters

6 OH reverse lunge steps



Strength: 20 minutes



1a) db/kb walking lunges - 5x100’

1b) partner leg curls - 5x10



Conditioning: 16:00 cap

5 rounds

25 calorie row/bike

16 c2b pull-ups (pull-ups or RR, no jumping or bands)

9 hspus c-strict (scaled -…

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Added by Nick Bloch on November 19, 2017 at 6:30pm — No Comments

171117 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Dynamic warmup

Conditioning: 1:00 on/1:00 rest
Groups of 4 on each station

3 rounds

Prowler push
Dball over blocks 150/100/50#
Row for cals
V-ups (sub sit-ups if not getting 15-20 reps)
Rope climbs (sub rope walks)
BB strict press 65/45#

Extra: tabata burpees to 6” target x 6 rounds

Added by Nick Bloch on November 16, 2017 at 8:00pm — No Comments

171116 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
With a medball
1 lap
10 wall balls
10 v-ups
10 ohs

Skill Conditioning: every 2:00 x 6 rounds
50 du (150 singles) and hspus, c-20 rx-10-15 (sub 3 wall walks or :45 hs hold)

Conditioning: 16 emom
1- assault bike c-25/18 rx-18/12
2- rest
3- max hang squat clean and jerk c-185/125 Rx-135/95#
4- rest

Added by Nick Bloch on November 15, 2017 at 8:00pm — No Comments

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