Nick Bloch's Blog – January 2017 Archive (26)

170201 WOD

Strength:
1) push press - 3/3/3+ at 70/80/90%
2) double kb/db overhead walk - 4x100'

Conditioning: 12 minute cap
10-1
TTB (sub x2 knee raises)
Front rack lunges (in place) c-135/95# rx-95/65#
Double unders (x2 singles)

Added by Nick Bloch on January 31, 2017 at 8:13pm — No Comments

170131 WOD

Strength: 15 minutes



WL:

Every 1:30 x 6 rounds

3 position squat snatch (hi-hang/hang above knee/floor)



Fitness:

1a) double db/kb bent over rows - 4x8

1b) Plyo plate push-ups - 4x5



Conditioning: partner up, one work while one rest

AMRAP 3:

21 Deadlifts (155/105#)

21 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135#)

18 Over-the-Erg Burpees

Max Cal Row in… Continue

Added by Nick Bloch on January 30, 2017 at 5:55pm — No Comments

170130 WOD

Strength: 20 minutes
1) backsquat - 3/3/3+ at 70/80/90% of training max (take 1rm +10#)
2) db/kb step ups - 3x12

Conditioning: 16 minute cap

21-15-9
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (53/35#)

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

170128 WOD

1. Barbell Conditioning
10 Cleans (225/155#) rx-185/125# scaled-135/85#
10 Jerks (225/155#)
10 Clusters (225/155#)
 
2. Conditioning
3RFT:
18 Cal Bike
15 Cal Row
12 Box Jump Overs (24/20")
9 OHS (185/135#) rx-155/105# scaled-115/75#
6-4-2 Rope Climbs
 
3. Conditioning
3RFT:
800m row
40 ghd situps

Added by Nick Bloch on January 27, 2017 at 6:59pm — No Comments

170127 WOD

Strength: 15 minutes
Deadlift 5/5/5+ at 65/75/85% of training max
(Add #10 to original 1rm then x .90)

Skill: 10 minutes
5x15 kipping hspus
Rest as needed between sets, try to finish all 5 sets in 10 minutes
*scaled - 5x1:00 hs holds

Conditioning: 5 minute cap
12-9-6
Front squats (from floor) c-185/125 rx-135/95#
Push jerk

Added by Nick Bloch on January 26, 2017 at 7:48pm — No Comments

170126 WOD

Strength:
1a) weighted glute bridges - 4x10 with 2 second pause at top
1b) weighted plank - 4x1:00 increase weight each round

Conditioning: 12 emom
1- 8 thrusters 95/65#
2- 8 pull-ups c-c2b scaled-ring rows
3- 8 burpee box overs 24/20" (step or jump over)

Added by Nick Bloch on January 25, 2017 at 7:30pm — No Comments

170125 WOD

Strength: 15 minutes
1) push press - 5/5/5+ at 65/75/85% (1rm + 10#, then x.9)
2) kb front rack hold - 3x1:00 rest as needed between sets

Conditioning: 15 minutes
Death by power clean
1 on minute 1
2 on minute 2
3 on minute 3
Etc until you cannot finish the reps in the minute
C-165/115# rx-135/85#

Added by Nick Bloch on January 24, 2017 at 7:34pm — No Comments

170124 WOD

Strength: 20 minutes

Competitors:

1) 2 position snatch - hang (above knee) power snatch + power snatch

2) snatch pull - 5x3 work to max snatch #

Fitness:

1a) db step-ups - 5x10 (each leg)

1b) calorie row - 5x20

Conditioning: 20 AMRAP

50 double unders (100 singles)

40 shoulder to overhead 95/65#

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

20 calorie row

10 power snatches 95/65#

Added by Nick Bloch on January 23, 2017 at 7:00pm — No Comments

170123 WOD

Strength: 20 minutes
1) 5/5/5+ at 65/75/85% (add 10# to your 1rm then x .90)
*tie or beat your reps from first cycle of 5+
2) 3x10 reverse lunges

Conditioning: 15 emom
1- oh plate lunge down/back 45/35#
2- ttb c-15 rx-10 scaled-15 knee raises
3- burpees c-15 rx-12

Added by Nick Bloch on January 22, 2017 at 9:24pm — No Comments

170120 WOD

Strength: 20 minutes
1) 5/3/1+ deadlift at 75/85/95% of training max
2) 3x10 - good mornings (light to moderate weight, slow and controlled)

Conditioning: 13 minutes
0-8:00
21-15-9
Box jump overs 24/20"
5-3-1 rope climbs (scaled 21-15-9 pull-ups or JPU)

8:00-13:00
9-15-21
TTB (scaled 20# Med ball sit-ups)
Hand release pushups (scaled on knees)

Added by Nick Bloch on January 19, 2017 at 7:47pm — No Comments

170119 WOD

Technique: 20 minutes
Clean and jerk (from the floor, split jerk)

Conditioning: 4 rounds
1:00 max pistols (sub ring pistols)
:30 rest
1:00 max American kbs 53/35#
:30 rest
1:00 db snatch c(males 50-70#, ladies 25-50#)
:30 rest

Added by Nick Bloch on January 18, 2017 at 9:12pm — No Comments

170118 WOD

Strength:
Push press - 5/3/1+ at 75/85/95% of training max

Conditioning: 4 rounds (25 cap)
30 calorie Row
15 burpees to 6" target
30 air squats
15 strict press 45/35#
30 wall balls

Rest 2:00

Added by Nick Bloch on January 17, 2017 at 7:37pm — No Comments

170117 WOD

Technique: 20 minutes

full squat snatch from the floor (review hi-hang and hang first)

Conditioning: 9 AMRAP

30 DU scaled - 100 singles

7 power snatches 95/65# scaled - use lighter weight still do power snatches

Added by Nick Bloch on January 16, 2017 at 7:00pm — No Comments

170116 WOD

Strength: 20 minutes

1) back squat - 5/3/1+ at 75/85/95% of training max (training max is your 1rm x .9)

*shoot for at least 3-5 reps on your last set of 1+ (record how many reps you get on your last set!!!)

2) db/kb farmers walk - 4x100' increase load each round if you make it unbroken all 100'

Conditioning: for time (8 cap)

45 calorie row

45 thrusters 45/35# (empty bar)

*start in 2 waves so that the 2nd group starts the row after the 1st…

Continue

Added by Nick Bloch on January 15, 2017 at 7:00pm — No Comments

170114 WOD

1. Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest

2. Gymnastics Conditioning
3x3 Legless Rope Climbs, for time
Rest 2:00 between sets
3x6 Rope Climbs, for time
Rest 2:00 between sets

3. 7x4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit

Added by Nick Bloch on January 13, 2017 at 7:00pm — No Comments

170113 WOD

Strength: 20 minutes

deadlift - 3/3/3+ at 70/80/90% of training max (training max is your 1rm x .9)

Conditioning: 12 EMOM

E - 3 shuttles

O - :45 hand stand hold (sub elbow plank)

Added by Nick Bloch on January 12, 2017 at 7:00pm — No Comments

170112 WOD

Technique: 20 minutes

hang (above the knee) squat clean + split jerk (review hi-hang first and jerk footwork)

Conditioning: 15 EMOM

1 - rope climbs c-3 rx-2 (sub :30 chin-up hold)

2 - 10 power cleans 135/95#

3 - 10 front squats 135/95#

Added by Nick Bloch on January 11, 2017 at 7:00pm — No Comments

170111 WOD

Strength: 20 minutes

1) push press - 3/3/3+ at 70/80/90% of training max (training max is your 1rm x .9)

2) BB bent over row - 4x8 with 2 second pause at the top (stay light and focus on contracting at the top)

Conditioning: for time (12 cap)

50 DU scaled - 100 singles

21 overhead squats 115/75#

50 DU

15 overhead squats 135/95#

50 DU

9 overhead squats 155/105#

*sub front squats ONLY if you don't have the mobility to…

Continue

Added by Nick Bloch on January 10, 2017 at 7:00pm — No Comments

170110 WOD

Technique: 20 minutes

hang (above the knee) snatch technique (review power position then add hang)

Conditioning: 10 EMOM

E - 15 OHS 95/65# scaled - 75/55#

O - 15 ttb (scale abmat sit-ups)

(start half on each movement)

Added by Nick Bloch on January 9, 2017 at 7:00pm — No Comments

170109 WOD

Strength: 20 minutes

1) back squat - 3/3/3+ at 70-80-90% (take your 1rm x .90 then x percents)

*set of 3+ means as many as possible before technical failure

2) BB good mornings - 3x10 heavy

Conditioning: for time (17 cap)

30-20-10: (partner up, one person on rower, one on pullups)

Pull-ups scaled - ring rows

Calories on rower

Directly into...

30-20-10: (each person has their own bar for this part)

Shoulder to Overhead (135/95#)…

Continue

Added by Nick Bloch on January 8, 2017 at 1:00pm — No Comments

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