Nick Bloch's Blog (1,570)

180815 WOD

Warmup: 10 minutes

400m run + dynamic wamup

Strength: 5 rounds (15-20 minutes)

warmup up to a challenging but smooth weight for 10 reps then add 5-10#

10-8-6-4-2 bench press (adding weight each round from your set of 10)

*after each set is complete immediately perform max reps UB pushups on floor (scale to do at least…

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Added by Nick Bloch on August 14, 2018 at 6:30pm — No Comments

180814 WOD

Warmup: 20:00 cap (for quality)

1 rope climb (try to go legless as high as possible then use feet, scale 5 rope walks)

6 Filly press per arm (hold KB in front rack of non-working arm, use db on working arm)

12 kipping HSPUs (work on your technique or sub 3 wall walks with a 3 second pause at top)

15/10 calorie bike (men 65 rpm/women 55)

x 3-5 rounds…

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Added by Nick Bloch on August 13, 2018 at 8:23pm — No Comments

180813 WOD

Warmup: 10 minutes

AMRAP: 200m run/15 squats/10 pushups/5 pullups or ring rows

Strength: every 1:30 x 5 rounds each (alternate movements)

1 - 8 back squats at 60-70% 1rm

2 - 200m run

Conditioning: 4 rounds for time (14 cap)

25 TTB (sub knee raises or…

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Added by Nick Bloch on August 12, 2018 at 5:06pm — No Comments

180811 WOD

1) snatch - every :30 x 10 rounds at 75-80% 1rm

2) 5 rounds

7 bmu

14 hand release pushups 

.5 mile bike

3) aerobic work

run 3k

row 3k

bike 3k

Added by Nick Bloch on August 11, 2018 at 7:41am — No Comments

180810 WOD

Warmup: 10 minutes

400m run + dynamic warmup

Strength: every 1:30 x 5 rounds

1 clean grip deadlift + 1 hang power clean + 1 hang squat clean

*start at 50-60% 1rm clean and add # every round (10-20#)

Conditioning: with a partner (1 work while other rests, split reps…

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Added by Nick Bloch on August 9, 2018 at 7:00pm — No Comments

180809 WOD

Conditioning: 8:00 on/4:00 rest between workouts (44:00 total time)

*start on any of the 4 workouts and choose what order you do them...all are 8:00 AMRAPs

**this is meant to be a sweat session and performed at 85-90% max effort, focus on movement quality and good blood flow, don't go to failure on any of the movements!!

1) row 500/400m + 15 american swings 53-70#/35-53# + 1:00 elblow plank

2) run…

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Added by Nick Bloch on August 8, 2018 at 9:00pm — No Comments

180808 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 15 minutes

db complex (work to a max for the day)

5 power cleans + 5 front squats + 5 stoh

Conditioning: for time (15 cap)

50 wall balls 20/14# to 10/9’

40 TTB (sub sit-ups or TTR)

30 power cleans…

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Added by Nick Bloch on August 7, 2018 at 8:51pm — No Comments

180807 WOD

Warmup: 20 minutes (for QUALITY)

20/15 calorie row

1:00 handstand hold (back to wall/nose&toes/30 shoulder taps)

:30 hollow hold/:30 arch hold (with PVC pipe, rock if you can)

20/15 calorie bike

10 toes to rings

10 DB strict press (5R/5L, challenging weight)

Conditioning: 25:00 AMRAP

1 mile run buy-in…

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Added by Nick Bloch on August 6, 2018 at 7:40pm — No Comments

180806 WOD

Warmup: 10 minutes

AMRAP: 15/10 calorie bike - 5 inch worms - 10 back squat (2201 tempo) - 50 single unders

Strength: 20 minutes

back squat - 5/5/4/4/3/3/2/2/1/1 (start at 60%, add weight every 2 sets)

complete 2 standing box jumps after each set of squats, increase to max height by last set…

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Added by Nick Bloch on August 5, 2018 at 6:30pm — No Comments

180804 WOD

1) clean double x 7 sets, rest :90 between rounds (add each set)

2) jerk single from rack x 7 sets, rest :90 between each (add each set)

3) 6 sets at 85%

10 row cals

10 PS - 115#/80# (scale to tng all reps)

15 bar facing burpees

20 bj - 24"

10 AB cals

rest walk 2 min

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

180803 WOD

Warmup: 10 minutes

AMRAP: 25 single unders + 25 double unders/10 ring rows/:30 hs hold/10 pushups

Weightlifting: power clean and push jerk (every :90 x 4 sets)

5 reps at 185/125# as fast as possible *same weight for all sets

(scale weight to finish each set under :20)…

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Added by Nick Bloch on August 2, 2018 at 8:28pm — No Comments

180802 WOD

Warmup: 10 minutes

30-20-10: air squats/situps/walking lunges + pass thrus

Strength: 15-20 minutes

1a) 4 x 10 db box step overs 24/20" (go over the box the long way, 50s/35#s)

1b) 4 x 20 wall balls (unbroken)

1c) 4 x 30 split jumps

Conditioning: 4 rounds for time (20…

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Added by Nick Bloch on August 1, 2018 at 9:10pm — No Comments

180801 WOD

Warmup: 10 minutes

3 rounds: 15/10 calorie bike + 5 inch worms + 10 wall balls + 10 TTB

Core Strength: 20 minutes (3-5 rounds)

:15 star plank R/L

double KB front rack walk 100' (men 53-70#, women 35-53#)

:20 bar hang L-sit (accumulate) 

DB farmers walk 100'…

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Added by Nick Bloch on July 31, 2018 at 6:41pm — No Comments

180731 WOD

Warmup: 15 minute AMRAP

1 rope climb (10 ring rows)

10 wall facing shoulder taps

20 air squats

10 DB hang clean and jerks 50/35# (5R/5L)

20 stepups, 10R/10L

Conditioning: chipper (20 cap)

800m run

50 hspus (sub hand release pushups)

40 hang power cleans 135/95#

30 lateral burpees over the…

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Added by Nick Bloch on July 30, 2018 at 9:13pm — No Comments

180730 WOD

Warmup: 10 minutes

AMRAP: 50 singles/10 pushups/10 lunges/10 russian swings 70/53#

Strength: 15 minutes

4 rounds

8 db front squats (men 50-70#s, women 35-50#s) 

50' front rack walking lunges

8 db front squats

rest 2:00 between sets

Conditioning: 16…

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Added by Nick Bloch on July 29, 2018 at 7:03pm — No Comments

180728 WOD

1) every 1:30 x 8 rounds - squat snatch x 2 reps

2) "every rep counts" 20 minute AMRAP

10 wall balls

10 box jumps 20"

10 deadlifts 205/145#

10 burpees

*rest 10:00 then move to 3

3) death by assault bike

start at 5 calories and add 1 per minute

Added by Nick Bloch on July 27, 2018 at 8:36pm — No Comments

180727 WOD

Warmup: NFT (20 minute cap)

5 heavy d-ball/sandbag over jerk blocks 150/100/50#

100' kb overhead carry (50R/50L)

100' db farmers walk (50R/50L)

:20 ring pushup lockout hold

15/10 cal bike

Conditioning: 16 EMOM

1 - bike 15/10 calories

2 - 10 db power cleans 50/35#

3 - 10-15 TTB/knee raises

4 -…

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Added by Nick Bloch on July 26, 2018 at 8:52pm — No Comments

180726 WOD

Warmup: 10 minutes

400m jog + dynamic warmup

Skill Conditioning: 8 EMOM

E - 200m run

O - 40 double unders (:45 practice if you don't get 40)

Conditioning: for time (13 cap)

20 hang power cleans 155/105#

30 box jump overs 24/20"

40 pullups…

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Added by Nick Bloch on July 25, 2018 at 7:28pm — No Comments

180726 WOD

Warmup: 10 minutes

400m jog + dynamic warmup

Skill Conditioning: 8 EMOM

E - 200m run

O - 40 double unders (:45 practice if you don't get 40)

Conditioning: for time (13 cap)

20 hang power cleans 155/105#

30 box jump overs 24/20"

40 pullups…

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Added by Nick Bloch on July 25, 2018 at 7:28pm — No Comments

180725 WOD

Warmup: 10 EMOM

E - 50 singles unders

O - 10 pushups + 15 squats

Skill Conditioning: 8 EMOM

1 - 1:00 max strict HSPUs (max 2-3" scaling) (substitute 1:00 hs hold nose and toes, try shoulder taps)

2 - rest

Conditioning: with a partner (18:00…

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Added by Nick Bloch on July 24, 2018 at 7:41pm — No Comments

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