Nick Bloch's Blog – February 2017 Archive (20)

170301 WOD

Strength:
1a) BB reverse lunges - 4x8 each leg
1b) BB good mornings - 4x8

Conditioning:
3:00 amrap
15-12-9
Deadlifts 225/155#
30 du after each round 90 singles
Rest 3:00

3:00 amrap
12-9-6
Deadlifts 275/175
20 du after each round 60 singles
Rest 3:00

3:00 amrap
9-6-3 deadlifts 315/205#
10 du after each round 30 singles

Added by Nick Bloch on February 28, 2017 at 6:31pm — No Comments

170228 WOD

Strength:
1a) pause back squat - 3x5 with 2 second pause at rock bottom at 65% if your 1rm
1b) partner leg curls on a bench - 3x8

Conditioning: for time 15 minute cap
50 stoh c-115/75# rx-95/65#
40 power cleans
30 wall balls 20/14# to 10/9'
20 burpee pull-ups (sub 20 burpees then do 20 r rows)
10 bar muscle ups (sub 20 hr push-ups)

Added by Nick Bloch on February 27, 2017 at 7:22pm — No Comments

170227 WOD

Strength: 15 minutes

1a) strict pullups - 5x5 use weight if possible, if you can't do 5 then perform 5 eccentric pullups with a 5 second count on the way down

1b) strict ring/bar dips - 5x5 use weight if possible, if you can't do ring/bar dips, perform 10 box/bench dips

Conditioning: 21 minute EMOM

1 - 12/9 calorie row, if you can't complete the calorie work for :45

2 - 12 overhead squats 95/65#, if you have to scale to less then 75/55#, perform fs at…

Continue

Added by Nick Bloch on February 26, 2017 at 8:30pm — No Comments

170224 WOD

Workout 17.1
RX (scaled 35/20# and 20" box for both, step ups ok)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Added by Nick Bloch on February 23, 2017 at 7:26pm — No Comments

170223 WOD

Skill/Technique: 15 minutes
Rope climbs

*If you have rope climbs perform 4 rounds of 3 rope climbs with 1:00 rest between sets.

Conditioning: 2 rounds :45 work/:45 rest
Prowler push
Farmers walk
Bike
Strict pull-ups/ring rows
Ab wheel (sub plank)
DB stepups
Row calories
Kb/db overhead hold 53/35#

Added by Nick Bloch on February 22, 2017 at 8:47pm — No Comments

170222 WOD

Strength:
1a) push press - 4x5 at 60-70% 1rm
1b) single arm db row - 4x8

Conditioning: 15 EMOM
1- hspus c-15 rx-10 scaled-:40 hold
2- 10 hang power cleans c-155/115# rx-115/80#
3- rest

Added by Nick Bloch on February 21, 2017 at 8:29pm — No Comments

170221 WOD

Skill/Strength: every 2:00 for 10:00
20/15 calorie row
10 thrusters 95/65#

Conditioning: 3 rounds
4:00 AMRAP
15 wall balls 20/14# to 10/9'
10 ttb (sub 20# abmat sit-ups)
5 deadlifts c-225/155# rx-185/125#

Rest 2:00 after each round

Added by Nick Bloch on February 20, 2017 at 7:30pm — No Comments

170220 WOD

Strength: Every 1:30 for 12:00
Alternate
1 - 3 shuttle sprints
2 - 8 back squats at 65% 1rm

Conditioning: 21 minute running clock
5:00 amrap
8 power snatches 95/65#
20 double unders scaled-60 singles
Rest 3:00

5:00 amrap
8 clean and jerks 115/75#
8 bar facing burpees
Rest 3:00

5:00 amrap
8 front squats 135/95#
8 box jumps 30/24" scaled-24/20"

Added by Nick Bloch on February 19, 2017 at 6:31pm — No Comments

170217 WOD

Strength: 15 minutes
1a) single leg BB straight leg deadlifts - 3x8 each leg
1b) db/kb step ups - 3x8 each leg

Conditioning: 20 AMRAP (aerobic pace, hr 135-150 bpm)
500m Row
20 box jump overs 24/20" (step down)
20 Russian kbs 53/35#
20 walking lunge steps
50 DU or 100 singles
3 rope climbs or :30 chin-up hold

Added by Nick Bloch on February 16, 2017 at 8:40pm — No Comments

170216 WOD

Skill/Strength: 15 minutes
1a) 4 x 40' hs walk (sub 1:00 hs hold)
1b) 4 x 8 BB row w/ 2 second pause at the top

Conditioning: 15 EMOM
1- 3 shuttles
2- 8 power cleans 135/95#
3- 12 kipping hspus (sub hr push-ups)

Added by Nick Bloch on February 15, 2017 at 8:57pm — No Comments

170215 WOD

Strength:
Alternate between these movements for 4 sets of each
1a) push press + push jerk + split jerk
1b) strict chin-ups 8 reps (use a spotter if needed)

Conditioning: 8 minute cap
27-18-9

Single arm kb overhead squats 53/35# (sub double kb/db front squats)

TTB (sub 20# abmat sit-ups)

Extra: 1000m Row for time

Added by Nick Bloch on February 14, 2017 at 8:33pm — No Comments

170214 WOD

BB Cycling: 20 minutes
Every 3 minutes for 4 rounds
10 touch and go power snatches - work to a max weight for the day

Conditioning: 16 EMOM
1- bar facing burpees c-16 rx-12
2- rest
3- 10 deadlifts c-275/185# rx-225/155#
4- rest

Added by Nick Bloch on February 13, 2017 at 8:01pm — No Comments

170213 WOD

Strength: 20 minutes

1) front squat - 5x5 (start at 50% of your 1rm back squat and add weight each set)

2) DB overhead walking lunges - 4 x 50' rx-50/35# scale - lighter dbs or kbs

Conditioning: 14 AMRAP

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

40 calorie row

30 db hang squat cleans rx-50/35# scaled-men use 35-45#, women 15-30#

20 c2b pullups scaled-20 jumping c2b pullups

Added by Nick Bloch on February 12, 2017 at 4:00pm — No Comments

170210 WOD

Strength: 12 minutes
Deadlift - 5/3/1+ at 75/85/95%

Conditioning: 21 EMOM
1- calorie row c-15/12 rx-12/9
2- overhead squat 95/65# c-15 rx-10 (scale- double db/kb front rack squat men-(2)x40/50#, women-(2)x25/40#)
3- rest

Extra: 3x5 strict ttb

Added by Nick Bloch on February 9, 2017 at 8:46pm — No Comments

170209 WOD

Strength:
1a) db split squat - 4x8 each leg
1b) bb good mornings - 4x8 (light to moderate)

Conditioning: 10 minute cap
36-27-18
Wall balls 20/14# to 10/9'
Box jumps 24/20" scaled: step-ups

Added by Nick Bloch on February 8, 2017 at 8:28pm — No Comments

170208 WOD

Strength:
1) push press - 5/3/1+ at 75/85/95% (1rm + 5-10# x .90)
2) overhead hold - 3x:30 at bodyweight

Conditioning: 12 emom
1- max reps c2b pull-ups scaled-pull-ups or ring rows
2- rest
3- max reps stoh c-155/115# rx-115/85#
4- rest
*after the last round you have 7 minutes to find a 3rm stoh from the rack

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

170207 WOD

Strength/skill: 15 minutes
1a) db snatch - 4x10 alt. R/L
1b) legless rope climbs - 4x2 scaled-practice legless or 4x5 rope walks

Conditioning: 20 min cap
7 rounds for time
9 power cleans c-185/125# rx-135/95#
12 pistols alt r/l sub goblet squats 53/35#
15 calorie row

Added by Nick Bloch on February 6, 2017 at 8:38pm — No Comments

170206 WOD

Strength: 20 minutes
1) back squat - 5/3/1+ at 75/85/95% (1rm +10# x.90)
2) partner leg curls - 3x8

Conditioning: 10 EMOM
7 thrusters 95/65# and 7 burpees

Extra: hollow/arch rocks :20/:10 x 8

Added by Nick Bloch on February 5, 2017 at 6:25pm — No Comments

170203 WOD

Strength: 20 minutes
1) deadlift - 3/3/3+ at 70/80/90% (#10 to 1rm then x .90)
2) weighted elbow plank - 3x1:00 rest as needed between sets

Conditioning: 12 emom
1- bar muscle-ups c-5 rx-3 scaled- 10 kipping pu or jpu
2- 3 shuttle sprints
3- kipping hspus c-15 rx-10 scaled- 3 wall walks

Extra: 3x5 strict TTB, use partner to spot so you don't swing

Added by Nick Bloch on February 2, 2017 at 6:39pm — No Comments

170202 WOD

Strength:
1a) strict (weighted) pull-ups - 5x5
1b) strict (weighted dips - 5x5

Conditioning: 30 AMRAP
20 calorie Row (damper on m-10 w-8, 18-20 s/m)
2 rounds (7 rr, 14 pu, 27 squats)
20 hollow rocks
20 arch rocks
20 calorie Row
27 Russian kbs 53/35#
10m walking lunge, slow and controlled
10m backwards lunge walk
10m inch worms
10m bear crawl

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

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service