Nick Bloch's Blog – January 2020 Archive (60)

200131 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 AB Wheel Rollouts + 5 Tempo Pushups + 5 Pushups

Strength: 18:00 (4-5 Working Sets)

8 Bench Press ~70-75%

10 Ring Dips (banded if needed)

12 DB Skull Crushers

Rest 1:00-1:30 b/t rds

Conditioning: 10:00…

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Added by Nick Bloch on January 31, 2020 at 4:39am — No Comments

200131 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC OHS + 5 Tempo Push Ups + 5/5 DB Push Press

Strength: 15:00 Amrap

5 Bench Press (start around 75-80% and build to ahap)

1:00 Weighted Wall-sit 

1 Heavy Sled Push Length





Conditioning: E5MOM for 4…

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Added by Nick Bloch on January 30, 2020 at 7:00pm — No Comments

200130 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 8/8 KB Cleans + 10 Air Squats + :20 Deadhang

Strength: E5MOM for 20:00

0:00-5:00, 10:00-15:00:

3 Rounds of: (3:30 CAP)

     3 Rope Walks

     10 BB Curls

Max Distance Farmer Carry

5:00-10:00, 15:00-20:00:

3 Rounds of: (3:30…

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Added by Nick Bloch on January 29, 2020 at 11:24pm — No Comments

200130 Burn WOD

Warmup: 15:00 AMRAP

assault bike 12/10 calories 

sled push 1 length (increasing weight)

5/5 db standing strict press

10 tempo air squats

3 wall walks…

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Added by Nick Bloch on January 29, 2020 at 10:00pm — No Comments

200130 CrossFit WOD

Warm-up: 9:00

3:00 Bike/Row + Amrap: 5 Pushups + 10 DB Snatches + 15 Am Kbs

Conditioning: 40:00

At 0:00

2000/1750m Row

At 10:00

15-12-9

   Devil’s Press (50/35s)

   Deficit Pushups (on dbs)

At 20:00

4000/3500m C2 

At…

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Added by Nick Bloch on January 29, 2020 at 7:00pm — No Comments

200129 Hybrid WOD

Warm-up: 12:00

3:00 Bike + Amrap: 10 Am Kbs + 10 Box Step Ups + 10 BB Curls

*Increase pace every :30 on bike

Conditioning: 30:00 Amrap w/ Partner

1000m Row

3 Rds Each of:

      5/5 DB Snatches + PP (1 Round=5 Sn R, 5 PP R, 5 Sn L, 5 PP L)

2 Rds Each of:

      DB DT

1 Rd Each of:

     …

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Added by Nick Bloch on January 29, 2020 at 3:15am — No Comments

200129 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 calorie bike + 5 inch worms + :30 plank

Conditioning: 12 rounds (30:00 cap)

assault bike 10/8 calories

12 db walking lunges (at sides)…

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Added by Nick Bloch on January 28, 2020 at 7:00pm — No Comments

200129 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 5 light deadlifts + 10 kbs + 10 reverse lunges

Strength: Deadlift (15:00)

Build to a heavy set of 5 tng, 3 tng, and finally a heavy single

*do not need to be true maxes, but should be ~95% or more for each

Conditioning: 8:00…

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Added by Nick Bloch on January 28, 2020 at 6:59pm — No Comments

200128 Hybrid WOD

Warm-up: 10:00 Amrap

5 Burpees + 10 Goblet Reverse Lunges + 10 BB Good Mornings (5 Deadlifts)

*2 Rds of good mornings then switch to 5 DL and build each round from there

Strength: 18:00 Amrap

1 Deadlift starting @80%+

5 Strict Pullups

5 Strict T2B (sub hanging leg raise)

*build each set on DL trying to…

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Added by Nick Bloch on January 27, 2020 at 9:23pm — No Comments

200128 Burn WOD

Warmup: 12 EMOM

1 - assault bike :50

2 - 16 reverse lunges

3 - 12 db snatches

Conditioning: every 5:00 x 5 rounds

row 500/400m…

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Added by Nick Bloch on January 27, 2020 at 7:30pm — No Comments

200128 CrossFit WOD

Warm-up: 10:00 Amrap

5 Burpees + 10 Box StepUps + 5 BB Hang Clusters + 10 Push Jerk

Weightlifting: 18:00

Every :20 for 10 reps: 1 Power Clean + Push Jerk @70%

Every :30 for 10 reps: 1 PC + PJ @80%

Every :40 for 10 reps: 1 PC + PJ @90%

1:30 Rest every 10 reps…

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Added by Nick Bloch on January 27, 2020 at 7:00pm — No Comments

200127 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Squats (build slightly) + 10 DB RDL

Strength: Back Squat (22:00)

A) Build to a heavy double

*Goal is to go heavier than heavy double from 1/13

B) 1x4 @82.5%, 2x3 @87.5%, 2x1+ @90%

*%s are based off of 1RM, not A…

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Added by Nick Bloch on January 26, 2020 at 10:58pm — No Comments

200127 CrossFit WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Kang Squats + 10 Goblet Squats (build) + 50 Single Unders

Strength: Back Squat 22:00

A) Build to a heavy double

* Goal is at or close to heavy single from last week

B) 2x4 @85%, 2x3 @90%, 1x2+ @95%

*%’s are all off of 3RM, have nothing to do with A

**0:00-10:00= Heavy…

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Added by Nick Bloch on January 26, 2020 at 7:00pm — No Comments

200127 Burn WOD

Warmup: 10:00 AMRAP

bike erg 1000/850m + 10 walking lunges + 10 AKS + 10 ring rows

Conditioning: 

5:00 AMRAP - bike erg max distance

rest 2:00

5:00 AMRAP - 10 DDB power cleans + 5 burpees over the DBs + 5 DDB PP…

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Added by Nick Bloch on January 26, 2020 at 6:00pm — No Comments

200124 Hybrid WOD

Warm-up: 10:00

Dynamic + 2 Rds: 15 Tempo Ring Rows + 10/10 KB/DB Suitcase DL + 5 Heavy RKbs

Strength: 20:00 Amrap

5 Deadlifts (TnG or Accumulated)

30’/30’ Lateral Banded Walk

5 Strict Pullups (weighted/banded if necessary)

200’ Farmer Carry

*As difficult/heavy as possible by last round, should be doing…

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Added by Nick Bloch on January 23, 2020 at 9:23pm — No Comments

200124 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Pushups + 10 Hollow Arch Swings + 5/5 DB OHS

Strength: E4MOM for 16:00

15 Bench Press @~70% of 1RM

:20 L-sit Hang (accumulated)

25 V-ups (sub 35 toe touches if needed)

*if do not know Bench Press Max need to be able to 15 reps in 1-2 sets…

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Added by Nick Bloch on January 23, 2020 at 7:23pm — No Comments

200123 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Cal C2 + 10 Bench Dips + 2 Wall Walks

Strength: 22:00

A) Work up to a 3RM Bench Press

*Goal is to hit around 87.5-90% of 1RM

B) E3MOM for 12:00

12 Bench Press @BW/BWx.75

10 DB Tempo Tri Extension…

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Added by Nick Bloch on January 22, 2020 at 8:06pm — No Comments

200123 CrossFit WOD

Warm-up: 12:00 EMOM

1- 10/7 Cal AB

2- 16 DB Snatches

3- 15 Sit-ups

Conditioning: 30:00 EMOM

1- 12/9 Cal AB

2- 10 DDB Snatches

3- 15 Sumo DL High Pull (95/65)

4- 20 Split Squat Jumps

5- Rest

*Add 1 Rep to each exercise per round…

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Added by Nick Bloch on January 22, 2020 at 7:02pm — No Comments

200122 Hybrid WOD

Warm-up: 15:00 Amrap

50 Single Unders

25 Air Squats

10 Am Kbs

-Rest :30-

*increasing pace per round

Conditioning: E5MOM for 25:00

3 Shuttle Sprints

10 Wall Ball

20 DB Snatches

10 Wall Ball

3 Shuttle Sprints

*Max Working time of 4:15…

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Added by Nick Bloch on January 21, 2020 at 9:41pm — No Comments

200122 Burn WOD

Warmup: 10:00 AMRAP

row 500/400m + 10 ring rows + 5 tempo pushups + 10 bb strict press

Conditioning: 30 AMRAP

1000/800m row

5 rounds strict Cindy (5 pullups or RR + 10 pushups + 15…

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Added by Nick Bloch on January 21, 2020 at 8:24pm — No Comments

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