Nick Bloch's Blog – February 2016 Archive (20)

160301 WOD

BBG:

15 minutes to work to a 3rm t&g snatch

Conditioning:

0 - 8:00

15 thrusters 95/65#

30 double unders (100 singles)

8:00 - 14:00

find 3rm t&g snatch

Added by Nick Bloch on February 29, 2016 at 7:14pm — No Comments

160229 WOD

BBG: 12 EMOM

E - M.E.  front squats in :30 @ 65%

O - 3 shuttle sprints

Conditioning: 10 AMRAP

9 deadlifts c-185/135# rx-155/115# scaled-115/85#

6 hang power cleans

3 shoulder to overhead

Extra: 3x8 partner leg curls

Added by Nick Bloch on February 28, 2016 at 11:14am — No Comments

160225 WOD

Conditioning:

4 x 500m row - rest 2:00 between

ROMWOD: 15-20 minutes

Added by Nick Bloch on February 24, 2016 at 8:00pm — No Comments

160224 WOD

BBG: 18 minutes

1a) 5x5 - push press (work to heavy but smooth set of 5, add weight each set)

1b) 5x8 - BB bent over rows (heaviest possible with perfect technique)

Conditioning: 10 AMRAP

50' hs walk (sub 5 wall walks)

10 overhead squats 115/85# (perform in place BB lunges if you cannot perform an overhead squat below parallel)

Extra: tabata hollow/arch holds

Added by Nick Bloch on February 23, 2016 at 7:56pm — No Comments

160223 WOD

BBG

5x3 paused front squats @75% of 1rm front squat (pause for 2 count at rock bottom)

Conditioning: 4 rounds (15 min cap)

15 bar facing burpees

12 power cleans 135/95#

9 hspu (sub HR pushups)

rest 90 seconds between rounds

Aerobic…

Continue

Added by Nick Bloch on February 22, 2016 at 7:00pm — No Comments

160222 WOD

DE-LOAD WEEK BEFORE THE OPEN

1) 5 rounds for total time - 12 min cap

12 c2b pullups (sub 12 pullups, no band, or 12 ring rows)

40 double unders/100 singles

rest 1:00 between rounds

rest 5 minutes then

2) 15 EMOM

1 - 13/11 calorie row

2 - 13 wall balls

3 - 13 ttb (20 knee raises or 20 situps)

Added by Nick Bloch on February 21, 2016 at 3:12pm — No Comments

160219 WOD

BBG

1a) deadlift - 5x5 (build to 5rm, finish heavier then last week)

1b) BB front rack reverse lunge - 5x10 r/l alternating steps (20 total steps)

Conditioning

"Angie" - 20 min cap

100 pullups (sub band pullups or ring rows)

100 pushups

100 situps

100 air squats

*Rx version would be to go straight…

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Added by Nick Bloch on February 18, 2016 at 7:00pm — No Comments

160218 WOD

Conditioning:

18 EMOM

1 - 40 DU/100 singles

2 - 10 STOH c-155/115 rx-115/75#

3 - 2 rope climbs (sub - alternate 5 rope walks and :30 chin-up hold)

ROMWOD:

15-20 light stretching/yoga

Aerobic Capacity: HR 145-155bpm

3 rounds

5:00 row…

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Added by Nick Bloch on February 17, 2016 at 8:28pm — No Comments

160217 WOD

BBG

1a) front squat - 4x10 @ 70% 1rm

1b) TTB (sub 25 knee raises) - 4 x max effort

rest 2:00 between exercises

Conditioning - for time (12 min cap)

30-20-10

calorie row

front squats 135/95#

bar facing burpees

Aerobic Capacity

20…

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Added by Nick Bloch on February 16, 2016 at 7:56pm — No Comments

160216 WOD

BBG

1) every 1:30 for 7 sets 3 position clean plus one jerk

(pocket, hang, floor, jerk)

 2) 4 x ME Strict C2B rest :15

Conditioning 12:00 get as far as you can (only change each round is HSPU increase by 4 reps)

4 HSPU (sub HR pushups)

8 Deadlift 135/95#

4 HSPU

8 Deadlift 135/95

16 box jumps 24/20"

8 HSPU (sub HR pushups)

8 Deadlift 135/95#

8…

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Added by Nick Bloch on February 15, 2016 at 6:54pm — No Comments

160215 WOD

BBG:

1) 9 EMOM - (1) 3 position snatch (power position, hang above the knee, floor)

@ 70% 1rm (stay at the same weight for the entire 9 minutes)

2) 4 x max effort HSPU rest :20 between sets, try to beat total reps from last week (sub HR pushups)

Conditioning: For Time (11 min cap)

21-15-9-15-21

american kbs c-70/53#…

Continue

Added by Nick Bloch on February 14, 2016 at 5:30pm — No Comments

160212 WOD

Strength:

1a) deadlift - 5x5

1b) BB reverse lunges (front foot on 45# plate) - 5x16 (alt. 8r/8l total)

Conditioning: 14 min cap

3 rounds for time

50 pistols alt. r/l (sub with 53/35# goblet squats)

25 pullups

Aerobic Capacity: 20 minute AMRAP at 140 bpm

row 500m

30 hr pushups

15 air squats

Added by Nick Bloch on February 11, 2016 at 6:58pm — No Comments

160211 WOD

Conditioning: 21 EMOM

1 - 15/12 calorie row

2 - 5 front squats/5 push jerks c-155/115# rx-115/75#

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

ROMWOD:

15-20 minutes

Added by Nick Bloch on February 10, 2016 at 7:23pm — No Comments

160210 WOD

BBG

1)   Back Squats 4 x 10 @ 70-75%

2)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) rest :20 secs (sub 4 x 25 knee raises)

Conditioning 10 Min AMRAP

 40 Double Unders (100 singles)

8 HSPU (sub 3 wall walks or 10 HR pushups)

15 Air Squats

 

Aerobic…

Continue

Added by Nick Bloch on February 9, 2016 at 8:09pm — No Comments

160209 WOD

BBG

1) every 2:00 for 7 sets 3 position clean plus one jerk (finish heavier than last week)

(pocket, hang, floor, jerk)

2) 4 x ME Strict C2B (if you cannot do at least 5 strict c2b pullups, do as many as you can and finish with regular strict pullup) (sub ring rows if you cannot perform at least 3 unbroken pullups)

Rest :20 between sets

Conditioning: 10 minute cap

5 rounds for time

7 OH Squats 115/75#…

Continue

Added by Nick Bloch on February 8, 2016 at 7:00pm — No Comments

160208 WOD

BBG: 20 minutes

1) every 1:30 for 9 sets 3 position snatch (pocket, hang, floor), finish heavier than last week

2) 4 x ME Hand stand push ups :30 sec rest (sub ME HR pushups)

Conditioning: 13 min cap

10 rounds for time

3 snatches 135/95#

15 wall balls 20/14#

Aerobic Capacity: 15 min AMRAP HR 140-150

5 pullups

10…

Continue

Added by Nick Bloch on February 7, 2016 at 1:14pm — No Comments

160205 WOD

BBG 25 minutes

 1.)   10 sets of 1 Clean and Jerk @ 85% rest :30

2.)   5 x 3 of (1 Front Squat + 3 Jerk Dips)

(so each set has 12 reps, 3 squats total and 9 Jerk Dips total.)

Conditioning

3 Rounds

1:00 OH Squats 115/75

1:00 HR Push UPs

1:00 Deadlift 115/75

1:00 Rest

 

Aerobic Capacity 15:00 @ 150…

Continue

Added by Nick Bloch on February 4, 2016 at 6:00pm — No Comments

160204 WOD

Strength:

1a) 4x10 - good mornings

1b) 4x10 (each leg, 20 total per set) - kb/db step ups

ROMWOD or

Conditioning: 15 AMRAP (HR at 140-150 BPM)

500m row

15 hr pushups

15 goblet squats 53/35#

15 ring rows

Added by Nick Bloch on February 3, 2016 at 7:00pm — No Comments

160203 WOD

BBG

1.)   Back Squats 4 x 10 (work to something challenging but smooth)

2.)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) If you cannot do 5+ ttb, then sub 4x25 knee raises.

 

Conditioning

7 min AMRAP

10 Power snatch 115/75

30 Double Unders (100 singles)

 

No aerobic capacity today. pick your worst barbell movement.…

Continue

Added by Nick Bloch on February 2, 2016 at 7:00pm — No Comments

160202 WOD

BBG

1) every 2:00 for 7 sets 3 position clean plus one jerk

(power position, hang, floor, jerk)

 

2) 4 x ME Strict C2B (sub strict pullups if you cannot perform at least 3 strict c2b, also sub ring rows if you cannot do at least 3 regular pullups)

 rest 1:00 between rounds for #2

Conditioning   12 min AMRAP

 20 Burpee Box Jumps

10 Clean and Jerks…

Continue

Added by Nick Bloch on February 1, 2016 at 7:00pm — No Comments

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