Nick Bloch's Blog – February 2013 Archive (22)

130301 WOD

Strength

  • Deadlift - 5x3 ahap (as heavy as possible) r:90

WOD - 4 Rounds

  • 15 Burpees
  • 15 SDHP 95/65#
  • 15 Ring Dips

Cashout

  • 5x :30 plank :30 squat hold

Added by Nick Bloch on February 28, 2013 at 7:00pm — No Comments

130228 WOD

Skill

  • HS Hold 3xME (record times) facing wall. Noes and toes only allowed to touch.

WOD - 14 Minute OMEM (on the minute every minute)

  • Even Minute
    • 5 Power Snatches @ 75%
  • Odd Minute
    • 10 K2E

Cashout

  • Shuttle Run

Added by Nick Bloch on February 27, 2013 at 7:00pm — No Comments

Class cancelled

5:30am and 9am class cancelled today.

Added by Nick Bloch on February 27, 2013 at 3:07am — No Comments

130227 WOD

Technique

  • Squat Clean - 12 Minutes

WOD 10-1

  • Squat Clean 135/95#
    • 50 DU after each round - 200 singles

Core

  • Suitcase carry x 5 laps

Added by Nick Bloch on February 26, 2013 at 7:00pm — No Comments

130226 WOD

Strength

  • BB Bench Press - 4x6 w/ 5020 Tempo

WOD - 2 Rounds

  • 20 Wall Balls 20/14#
  • 30 Pushups
  • 40 Box Jumps 24/20"
  • 50 Air Squats
  • Row 500m

Core

Evil Wheel x 30

Added by Nick Bloch on February 25, 2013 at 7:00pm — No Comments

130225 WOD

Strength

DB Snatch - 4x5 R/L

WOD - 3 Rounds

  • 7-5-3
    • Thrusters 135/95#
    • Strict Pullups

Core

  • Tabata MB Situps 20/14#

Added by Nick Bloch on February 25, 2013 at 5:21am — No Comments

130222 WOD

Skill

  • Kipping K2E/T2B - 12 minutes

WOD - For Time

  • 6 OH Squats 95/65#
  • 30 KB Swings 53/35#
  • 9 OH Squats
  • 20 K2E
  • 12 OH Squats
  • 20 K2E
  • 9 OH Squats
  • 30 KB Swings
  • 6 OH Squats

Cashout

  • 2-pt plank x 20s x 3 R/L

Added by Nick Bloch on February 21, 2013 at 7:00pm — No Comments

130221 WOD

Strength

  • Hang Power Snatch - 5x2 + 1 OH Squat after 2nd HPS

WOD - 3 Rounds

  • Row 500m
  • 50 DU - 200 Singles
  • 20 Burpees
  • 12 C2B Pullups

Cashout

  • Band Sprints x 5

Added by Nick Bloch on February 20, 2013 at 7:00pm — 2 Comments

No 9am class today.

9am cancelled today. Thanks.

Added by Nick Bloch on February 20, 2013 at 8:36am — No Comments

130220 WOD

Strength

  • Weight Eccentric Pullups - 5x5 w/ 5020 Tempo

WOD - 2,4,6,8, etc... Ladder - 16 Minutes

  • Power Clean 115/75#
  • Wall Ball 20/14#

Core

  • Collect 3 Minute L-Sit

Added by Nick Bloch on February 19, 2013 at 7:00pm — No Comments

130219 WOD

Strength

  • Deadlift - 3x5 @ 75% 3x3 @ 85% - rest 2 mins

WOD 30-20-10

  • Hand Release Pushups
    • Bear Crawl 4 Lengths
  • Box Jumps 30/24"
    • Bear Crawl 4 Lengths

Cashout

  • 30x Good Mornings 45# Bar

Added by Nick Bloch on February 18, 2013 at 7:00pm — No Comments

130218 WOD

Skill

  • Pistols - 4x5 R/L

WOD - 14 Minute AMRAP

  • 5 Push Jerk 155/105#
  • 15 Med Ball Situps 20/14#
  • 5 Strict Pullups

then w/o rest

  • 1 Minute ME UB Hang Power Cleans 155/105# (set ends when bar is dropped or at 1 min, which ever happens first)…

Continue

Added by Nick Bloch on February 17, 2013 at 5:00pm — No Comments

130215 WOD

Strength

  • Front Squat w/ 0301 Tempo - 7 min OMEM x 2 @ 60% 1RM (pause for full 3 count at bottom)

WOD - 21-15-9

  • Squat Clean 115/75#
  • Lateral Burpees
  • T2B

Cashout

  • Row Interval - 30s/60r x 5

Added by Nick Bloch on February 14, 2013 at 7:00pm — No Comments

130214 WOD

Strength

  • Snatch - 20 mins work up to 1RM

WOD - 15 Minutes

  • 1 min max reps KB Swings 53/35#
  • 6 Min AMRAP
    • 5 Power Snatches 95/65#
    • 10 HSPU
    • 30 DU - 100 Singles
  • 1 min max reps KB Swings 53/35#
  • 6 Min AMRAP
    • 5 Power Snatches 95/65#
    • 10 HSPU
    • 30 DU - 100…
Continue

Added by Nick Bloch on February 13, 2013 at 12:00pm — No Comments

130213 WOD

Strength

  • BB Row - 4x10

WOD - 18 Min AMRAP

  • Row 1000m then
    • 6 Hang Power Cleans 135/95#
    • 12 Ring Dips
    • 18 Air Squats

Core

  • Tabata L-Hold from Bar

Added by Nick Bloch on February 12, 2013 at 7:00pm — No Comments

130212 WOD

Strength

  • OH Squat - 5x3

WOD - 12-10-8

  • C2B Pullups
  • Deadlift 275/185#
  • Box Jump Overs 24/20"

Core

  • 2-pt plank x 20 sec x 3 R/L

Added by Nick Bloch on February 11, 2013 at 7:00pm — No Comments

130211 WOD

Mobility - Foam Roll/Mob Circuit

WOD - AFAP (as fast as possible)

100 Push Press 75/45#

*perform 30 sec. plank every time you put the bar down

Core

4x15 Partner Leg Throws

Added by Nick Bloch on February 10, 2013 at 4:29pm — No Comments

130208 WOD

Technique

  • 3 position snatch x 3reps ea position

WOD - Chipper *22 min cap

  • 20 Power Snatches 95/65#
  • 30 Wall Balls
  • 40 Burpees
  • 50 OH Lunge Steps #45/25 R/L

Added by Nick Bloch on February 7, 2013 at 7:00pm — No Comments

130207 WOD

Strength

  • Pullups - 4x8
  • Ring Rows - 4x8

WOD - 12 Minute AMRAP

  • 15 KB Swings 53/35#
  • 15 MB Situps 20/14#
  • 15 Box Jumps 24/20"
    • perform 3 burpees OMEM

Cashout

  • Plate Rotations x 2

Added by Nick Bloch on February 6, 2013 at 7:00pm — No Comments

130206 WOD

Strength

  • BB Close Grip Bench Press - 3x ME @ 70% 1RM (rest as needed between sets)

WOD - 5 Rounds

  • 5 Push Press 135/95#
  • 10 Front Squats 135/95#
  • 15 Ring Pushups

Cashout

  • Band Sprints x 6

Added by Nick Bloch on February 5, 2013 at 7:00pm — No Comments

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