Nick Bloch's Blog – January 2018 Archive (23)

180201 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) half kneeling db shoulder press - 4 x 8 r/l

1b) BB bent over row - 4 x8

Conditioning: 21 EMOM (recovery pace)

1 - row calories 15/10

2 - 20 air…

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Added by Nick Bloch on January 31, 2018 at 7:00pm — No Comments

180131 WOD

Warmup: 10 minutes

partner Rowling x 10 rounds (burpee and wall ball penalty)

Skill/Conditioning: every 1:30 x 5 rounds each

1 - shuttle sprint x 3

2 - rope climb c-4 (1st legless) rx - 3 scaled - 8 rope walks

Conditioning: for time (heats of 5 ppl at a time) 7:00…

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Added by Nick Bloch on January 30, 2018 at 7:00pm — No Comments

180130 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) strict chin-ups - 4 x 5 (weighted if possible)

1b) strict ring/bar dips - 4x5 (weighted if possible) sub x10 box/bench dips

Conditioning: 14 AMRAP

25 american kbs…

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Added by Nick Bloch on January 29, 2018 at 7:00pm — No Comments

180129 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 1 lap/9 BB strict press/7 ring rows/5 pushups

Strength: 20 minutes

1a) back squat - 5/4/3/2/1 (start set of 5 at 70% 1rm and add # each set)

1b) standing broad jump - 5x3

Conditioning: 18…

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Added by Nick Bloch on January 28, 2018 at 6:48pm — No Comments

180126 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

Strength: 12 minutes

work to a heavy (not max) squat clean for the day (from the floor)

Conditioning: OPEN 16.2 (if you did this during the '16 open I suggest going solo to compare)

20 min AMRAP (with…

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Added by Nick Bloch on January 25, 2018 at 7:17pm — No Comments

180125 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 5 wall squats/5 burpees/10 russian kbs/10 calorie bike-row-ski

Strength: 15 minutes

1a) db/kb farmers walks - 3x100'

1c) heavy russian KBS - 3x20 (70/53#)

1d) weighted elbow plank - 3x1:00

Conditioning: 18 AMRAP…

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

180124 WOD

Warmup: 10 minutes

partner Rowling x 10 rounds (burpees and wall ball penalty)

Skill/conditioning: every 1:30 x 5 rounds each

1 - shuttle sprint x 3

2 - hspus c-20 rx-12 scale-:45 hs hold

Conditioning: 12 emom

1 - bike 18/10 calories

2 - rope climbs…

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Added by Nick Bloch on January 23, 2018 at 7:14pm — No Comments

180123 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Conditioning:

1) every 2:00 x 5 rounds

15 thrusters (75/45#) + 15 pullups (sub jumping or banded pullups)

2) every 2:00 x 5…

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

180122 WOD

Warmup: 10 minutes

2:00 row/bike and 2:00 double unders

AMRAP: 10 calories/20 kbs/10 squats/5 hand release pushups

Strength: 20 minutes

1a) db single arm OH walking lunges - 5 x 100' (50/50 r/l)

1b) dbl kb single leg deadlifts - 5 x 8 each leg

Conditioning: 12 AMRAP…

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Added by Nick Bloch on January 21, 2018 at 5:44pm — No Comments

180119 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) single arm db/kb overhead carry - 4 x 100' (50R/50L)

1b) single arm db/kb farmers walk - 4 x 100'

1c) star plank - 4 x :40 (:20r/:20L)

Conditioning: 4 rounds, 20:00 (NOT for time,…

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Added by Nick Bloch on January 18, 2018 at 7:00pm — No Comments

180118 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

Overhead warmup + snatch progression

Weightlifting: every 1:30 x 8 rounds 

1 hi-hang snatch + 1 hang snatch + 1 overhead squat

*start light and add 5-10# per set

Conditioning: Partner 15:00 AMRAP

25/18…

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Added by Nick Bloch on January 17, 2018 at 7:00pm — No Comments

180117 WOD

Warmup: 10 minutes

3 rounds

15 calorie row or bike/15 american KBS/5 SA RR R-L/5 KB PP R-L

Strength: 15 minutes

1a) BB strict press - 4x8 

1b) db/kb bent over row - 4x8 r/l

Conditioning: for time - 16:00 cap

60 calorie row

50 box jump overs…

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Added by Nick Bloch on January 16, 2018 at 8:58pm — No Comments

180116 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 ring rows/5 dive-bombers/3 thoracic bridge each side/20 DU

Skill/Conditioning: 12 EMOM

1 - rope climbs c-3 (1st LL) rx-2 scale-5 rope walks

2 - rest

3 - HSPUs c-10 @4" deficit rx-10-15 scale-3 wall walks with 3 second hold at top

4 - rest…

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Added by Nick Bloch on January 15, 2018 at 7:00pm — No Comments

180115 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/lunge to rig/10 wall balls/10 kb swings/bear crawl to back

Strength: 20 minutes

1a) overhead squat - 5x3 (work to a max for the day, add # each set)

1b) single leg standing box jumps - 5x3 each leg…

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Added by Nick Bloch on January 14, 2018 at 12:17pm — No Comments

180112 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 row

dynamic warmup

Conditioning: 1:00 on/:30 rest x 2 rounds

Row 20/16 calories

heavy D-ball over jerk blocks 150/100/50#

bike 20/12 calories

farmers walk db/kb 70#+/50#+

TTB (sub medball situps)

Run/Ski (alternate station each round

Plate GTOH…

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

180111 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/10 pushups/10 db PP R&L/10 RR

Conditioning:

1) 10 EMOM 

E - burpees to a 6" target c-15 rx-12

O - db/kb thrusters 50/35# c-12 rx-8…

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Added by Nick Bloch on January 10, 2018 at 7:47pm — No Comments

180110 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

deadlift - 5x5 (all sets at 75% 1rm)

Conditioning: 15 AMRAP (partners)

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

30 hang power cleans 135/95#

30 box jumps 24/20"

30…

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

180109 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie/10 lunges/30 DU/5 wall squats

Strength: 15 minutes

1a) single arm OH walk - 5 x 100' (50'r/50'l)

1b) weighted plank - 5 x 1:00

Conditioning: for time (15 cap)

30-20-10

STOH…

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Added by Nick Bloch on January 8, 2018 at 7:00pm — No Comments

180108 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

1a) front squat - 5x3 (70-80% of 1rm, build over 5 sets)

1b) standing box jumps - 5 x 2 (increase height each set)

Conditioning: 7 AMRAP

10 power snatches…

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Added by Nick Bloch on January 7, 2018 at 12:00pm — No Comments

180105 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/lunge to rig/3 wall walks/lunge back

Strength: 15 minutes

1a) BB strict press - 5x5 (start at 50% max and add weight each round)

1b) db row (on bench) - 5x8 r/l

Conditioning: 20 EMOM

1…

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

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