Nick Bloch's Blog (1,623)

181016 WOD

Extended Warmup: 25 AMRAP

400m run/1000m bike erg (alternate each round)

SA db overhead carry 50/50 R/L

d-ball/sandbag front rack carry 100' men-150/200# women-80/100/150#

500m ski/500m row (alternate each round)

20 shoulder taps

30/20 calorie assault bike

:45 elbow plank

Conditioning: 21-18-15-12-9-6-3 (16:00…

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Added by Nick Bloch on October 15, 2018 at 6:29pm — No Comments

181015 WOD

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + PVC overhead squats

Strength: 20 minutes

1a) front squat - 5x2 (work up to a 2rm for the day)

1b) box jumps - 5x2 (work to a max height for the day, dynamic start allowed)

Conditioning: 16:00

1) 8…

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Added by Nick Bloch on October 14, 2018 at 4:37pm — No Comments

181013 WOD

1) 10 EMOM

1 power clean

2) 15:00 AMRAP

30 back squats 135/95#

30 TTB

30 back squats

30 HSPUs

30 back squats

30 c2b pullups

3) extended aerobic

bike 2500m

1k row

bike 5000m

Added by Nick Bloch on October 13, 2018 at 8:00am — No Comments

181012 WOD

Warmup: 10 minutes

dynamic + 21-15-9 russian kbs and reverse lunges

Strength: 15 minutes

1a) SA db push press - 3 x 6 r/l (increase in weight each set if possible)

1b) strict pullups - 3 x 6 (sub 12 HARD ring rows, break them up if needed)

Conditioning: 3 rounds (21:00…

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Added by Nick Bloch on October 11, 2018 at 8:34pm — No Comments

181011 WOD

Warmup: 10 minutes

Dynamic + 21-15-9 PVC overhead squats and knee raises

Strength: every :30 x 10 rounds

deadlift x 1 rep @ 75-80% 1rm *if you don't have a 1rm, choose a challenging weight you can handle with perfect form

Conditioning: w/ a partner 16:00…

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

181010 WOD

Warmup: 10 minutes

dynamic warmup

Conditioning: 10:00 on/4:00 off 

1) row 500/400m + 20 BB thrusters + 10 lateral burpees

2) bike 25/15 calories (men 65 rpm/women 55) + 20 American KBS 53/35# + 10 goblet squats

3) 35 DU(100 singles) + 20 wall balls (20/14# to 10/9') + 10 push press 115/80#

*focus today is consistent…

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Added by Nick Bloch on October 9, 2018 at 7:15pm — No Comments

181009 WOD

Warmup: 10 minutes

dynamic + 20 - 15 - 10 jumping lunges and pushups

Strength: 20 minutes

1a) single leg squat on box - 4x8 r/l

1b) banded good morning - 4x12

1c) BB glute bridge (heavy) - 4x8

Conditioning: every 3:00 for 4 rounds

10 power cleans @…

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Added by Nick Bloch on October 8, 2018 at 7:59pm — No Comments

181008 WOD

Warmup: 10 minutes

dynamic + 21-15-9 kbs and squats

Strength: 15-20 minutes

1a) push jerk - 5x3 (work to a heavy set of 3 for the day)

1b) chin-up hold - 5x:15

Conditioning: 20 EMOM

1 - bike 12/9 calories

2 - rope climbs 1-3 (use full :50, sub is 4…

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Added by Nick Bloch on October 7, 2018 at 8:30am — No Comments

181006 WOD

1) 12 minutes

work to heavy squat clean

2) 21-15-9

deadlifts 225/155#

HSPUs

3) for time - 3 rounds

1000m row

2500m bike

Added by Nick Bloch on October 5, 2018 at 8:30pm — No Comments

SCHEDULE REMINDER

10/5 - NO 9AM CLASS

10/6 - NO 7AM CLASS (OPEN GYM STILL ON 8-10AM)

10/8 - NO 9AM CLASS

Added by Nick Bloch on October 4, 2018 at 8:42pm — No Comments

181005 WOD

Warmup: 10 minutes

AMRAP: 20/15 calorie bike + 10 push press + 10 back squats + 20 russian swings (empty bar and 53/35#)

Strength: 15-20 minutes

1a) back squat - 5x2 (work up to a heavy double for today, increase weight every set)

1b) standing box jump - 5x2 (work to a max height for the day, increase each round)…

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Added by Nick Bloch on October 4, 2018 at 8:34pm — No Comments

181004 WOD

Warmup: 10:00

0-8:00 AMRAP: 10 pvc pipe OHS + 10 ring rows + 10 wall facing squats + 10 pushups

8:00-10:00 leg swings and pvc pass thrus

Strength: 15-20 minutes (alternate between exercises)

1 - pause overhead squat x 3 reps (controlled decent with :03 pause in YOUR deepest bottom position while maintaining an upright torso, feet…

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Added by Nick Bloch on October 3, 2018 at 8:30pm — No Comments

181003 WOD

Extended Warmup: 20 AMRAP (for quality)

SA DB farmers walk 100' (50R/50L) 

5 rope walks

ring dip hold :10 lockout at top + :10 bottom position 

SA KB push press x 8 reps each arm

6 heavy D-ball over shoulder alternate r/l each rep

10 cal bike men 70 rpm women 60 rpm

Conditioning: 25:00 AMRAP w/…

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Added by Nick Bloch on October 2, 2018 at 7:33pm — No Comments

181002 WOD

Warmup: 10 minutes

AMRAP: 20 walking lunges + 5 inch worms + 10 jump squats + 20 DU/50 SU

Strength: every 1:30 x 3 rounds each

1 - front squat x 8 reps at 60-70% 1rm (if you don't have a 1rm it should be challenging but do-able)

2 - shuttle sprints x 3

Conditioning: 4…

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Added by Nick Bloch on October 1, 2018 at 7:01pm — No Comments

181001 WOD

Warmup: 10 minutes

AMRAP: 5-4-3-2-1 wall walks and burpees + 10 calorie bike between rounds

Strength: 15-20 minutes

1a) BB strict press - 5x3 (increase weight each set, basically working to a max for the day)

1b) double DB bent over row - 5x8

1c) weighted elbow plank - 5 x :30 (increase weight each round, work to a max weight…

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Added by Nick Bloch on September 30, 2018 at 5:14pm — No Comments

180928 WOD

Weightlifting: 10:00 to find a max for the complex

1 deadlift + 2 hang cleans (squat or power) + 1 jerk

*perform the entire complex without dropping the bar

Conditioning: pick 2 (all can be done with a partner or solo)

1) 7:00 AMRAP - synchro bar facing burpees with a partner

2) 21-15-9 deadlifts and pullups 225/155# (with a…

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Added by Nick Bloch on September 28, 2018 at 7:38pm — No Comments

180928 WOD

Warmup: 10 minutes

3-4 rounds: 10 front squats + 10 push press + 10 deadlifts + 10 hang power cleans (use empty bar)

Strength: 10 EMOM

1 power clean + 1 squat clean (start at a moderate weight and add every 1-2 minutes)

Conditioning: 10:00 cap

10 - 1 overhead…

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Added by Nick Bloch on September 27, 2018 at 7:30pm — No Comments

180927 WOD

Warmup: 10 minutes

dynamic + 3 rounds 5 ring row/5 pushups/10 squats

Strength: 15 minutes

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

1b) SA ring row hold - 4x:20 r/l

Conditioning: 4 rounds

3:00 AMRAP

30/20 calorie row + 10 db power cleans 50/35# + max box…

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Added by Nick Bloch on September 26, 2018 at 7:51pm — No Comments

180926 WOD

Warmup: 10 minutes

21-15-9 russian kbs 53/35# + walking lunges + pushups

Strength: 20-25 minutes

4-5 rounds

banded lateral walk 50'R/50'L

banded good morning x 12 w/ :02 second pause at top

DB split squats x 8 R/L

star plank :15 each side

Conditioning: 4…

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Added by Nick Bloch on September 25, 2018 at 6:03pm — No Comments

180925 WOD

Warmup: 20 minute (for quality)

15/10 calorie bike

1 rope climb (sub 5 rope walks)

overhead db carry x 100' (50/50)

d-ball over shoulder x 4 reps (alt r/l shoulder) 

20 shoulder taps

Conditioning: 14 AMRAP w/a partner

20 deadlifts 225/155#

40 wall balls 20/14# to 10/9'

60 DB shoulder to overhead…

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Added by Nick Bloch on September 24, 2018 at 8:22pm — No Comments

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