Nick Bloch's Blog – February 2019 Archive (33)

190301 WOD

Warmup: 10:00 

dynamic + 21-15-9 walking lunges and situps

Strength: 15:00 AMRAP

A) db/BB floor press x 10 (you pick db or bb)

B) SA db bent over row x 10 each arm r/l

Conditioning: 16 EMOM

1 - 10 double kb push press 53/35#s (dbs if no kbs left)

2…

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Added by Nick Bloch on February 28, 2019 at 7:54pm — No Comments

190228 WOD

Warmup: 8:00

dynamic warmup + 3x5 air squats and pushups

Conditioning: 5 rounds

5:00 AMRAP

10 hang power snatches 75/45#

10 overhead squats (scale to fs)

10 pullups (sub ring rows or jumping pullups, no bands)

10 calorie bike

Rest 3:00 after each round

*show increase in pace every round....start at…

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Added by Nick Bloch on February 27, 2019 at 7:14pm — No Comments

190227 Challenge WOD

Warmup: 7:00

bike 1:00 + 50 single unders + 5 hand release pushups + 10 american kbs 44/26#

Skill Conditioning: 8 EMOM

A) single unders x 80

B) burpees to 6" target

*:45-:50 max working time on burpees, alternate A and B

Conditioning: every 1:30 x 5 rounds…

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Added by Nick Bloch on February 26, 2019 at 8:00pm — No Comments

190227 WOD

Warmup: 7:00

bike 1:00 + 50 single unders + 5 hand release pushups + 10 american kbs 44/26#

Skill Conditioning: 8 EMOM

A) double unders x 40 (:50 practice)

B) burpees to 6" target x 12

*:45-:50 max working time on burpees, alternate A and B

Conditioning: 6:00…

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Added by Nick Bloch on February 26, 2019 at 7:30pm — No Comments

190226 WOD

Warmup: 8:00

bike/row 30/20 calories 

100' SA overhead walk

10 banded SL glute bridges R/L

100' SA overhead walk

bike/row 30/20 calories

Strength: 15:00 - 20:00

A) box squat x 5 (start light, work on technique, build to something heavy)

B) standing broad jump x 3 (reset after each rep)…

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Added by Nick Bloch on February 25, 2019 at 7:00pm — No Comments

190225 Challenge WOD

Warmup: 10:00

dynamic + 21-15-9 russian kbs and squats

Strength: 15:00 AMRAP

A) standing SA db push press x 8 reps R then L

B) barbell bent over rows x 8 reps w/ :02 pause at the top

Conditioning: 20:00 AMRAP

1000/750m row

20 db snatches alternate…

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Added by Nick Bloch on February 24, 2019 at 5:43pm — No Comments

190225 WOD

Warmup: 10:00

dynamic + 21-15-9 KB swings and squats

Strength: 15:00 AMRAP

A) standing SA db push press x 8 reps R then L

B) strict chin-ups x 8 reps (add weight if possible, use a spotter if needed)

*alternate A and B for 4-5 sets or whatever you can get done in the 15:00…

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Added by Nick Bloch on February 24, 2019 at 5:38pm — No Comments

190224 WOD

1) Snatch

A) 15:00 to work to a 1rm

B) 10 EMOM - snatch x 2 at 70% of A

2) @ sustained pace

50-40-30-20-10 calorie bike

10-20-30-40-50 burpees

Added by Nick Bloch on February 24, 2019 at 10:30am — No Comments

190223 WOD

A) every 6:00 x 5 rounds, complete

7 pHSPU - 10"

35 weighted double unders

1500m bike

B) @ sustainable pace               

3LL rope climbs                       3 rope climbs

HSW course x 2                        HS walk 50'

10 db power snatch 100#        3 LL rope climbs         …

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Added by Nick Bloch on February 23, 2019 at 7:40am — No Comments

190222 Challenge WOD

Warmup: 10:00

dynamic + 3x5 ring rows and squats

Strength: 15:00 AMRAP

A) bodyweight or db walking lunges x 100'

B) KB sumo deadlift x 15 reps

Conditioning: 4 rounds

1:00 bike for cals

:30 rest

1:00 row for…

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Added by Nick Bloch on February 21, 2019 at 9:38pm — No Comments

190222 WOD

Warmup: 10:00

dynamic + PVC/BB overhead warmup

Strength: 15:00

work to a 3rm overhead squat w/ :01 pause at the bottom of each rep

Conditioning: 4 rounds

1:00 bike for cals

:30 rest

1:00 row for cals

:30 rest

1:00 russian kbs 53/35#…

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Added by Nick Bloch on February 21, 2019 at 9:34pm — No Comments

190221 WOD

Warmup: 7:00 AMRAP

bike 1:00 (65/55rpms) + 50 single unders + 10 pushups + 10 lunges

Skill Conditioning: every 1:30 x 4 rounds each

A) bike 20/14 calories

B) 75 DU (125 singles)

Conditioning: 18:00 AMRAP w/partner

max calorie bike while other partner does…

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Added by Nick Bloch on February 20, 2019 at 8:18pm — No Comments

190220 Challenge WOD

Warmup: 8:00

dynamic + 3x5 pushups and squats + 20 PVC pass thrus

Strength: 12:00 AMRAP

A) push press x 5 reps (start light, increase weight each set)

B) ring rows x 10 reps

Conditioning: 17:00 AMRAP w/ partner

20 box jumps/step ups 24/20"

15 push…

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Added by Nick Bloch on February 19, 2019 at 7:00pm — No Comments

190220 WOD

Warmup: 6:00 AMRAP

row 15/10 calories + 5 inch worms + 10 pushups + 5 burpees

Skill Conditioning: every 1:30 x 5 rounds

A) row 20/14 calories

B) 10-15 hspus (if you can't get at least 10, alternate rounds 1:00 hold and 5 wall walks)

Conditioning:…

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Added by Nick Bloch on February 19, 2019 at 7:00pm — No Comments

190219 WOD

Warmup: 8:00

dynamic + 3x5 pushups and squats + 20 PVC pass thrus

Strength:

A) 10:00 to find a 1rm push press

rest 2:00

B) 6 EMOM - 3 push press @ 80% of A

Conditioning: 17:00 AMRAP w/ partner

20 box jumps 24/20"

15 push press…

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Added by Nick Bloch on February 18, 2019 at 7:00pm — No Comments

190218 WOD

Warmup: 7:00

bike 1:00 + 10 russian kbs + 10 walking lunges + 10 wall squats

Strength: 15:00 - 20:00

A) back squat x 5 reps

B) partner leg curls x 8 reps

*alternate A/B, add weight each round of back squats, start at 60-70% 1rm

**don't start leg curls until after you've done your first working set of squats…

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Added by Nick Bloch on February 17, 2019 at 12:00pm — No Comments

190218 Challenge WOD

Warmup: 7:00

bike 1:00 + 10 russian kbs + 10 walking lunges + 10 wall squats

Strength: 15:00 - 20:00

A) back/box squat x 5 reps

B) empty bar good mornings x 8 reps

*alternate A/B, add weight if you can each round on squats, technique first!

Conditioning: 30-20-10-20-30…

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Added by Nick Bloch on February 17, 2019 at 12:00pm — No Comments

190216 WOD

1) 6 EMOM

3 hang power snatches, start light, build each minute quickly

2) 7 rounds

7 deadlifts 155/105#

7 push jerks

7 box jumps 30/24"

3) assault bike intervals

:30/:30 x 20 rounds (75/65 rpms)

Added by Nick Bloch on February 15, 2019 at 7:00pm — No Comments

190215 Challenge WOD

Warmup: 8:00

dynamic + 3x5 pushups and squats

Strength: 15:00

deadlift technique PVC pipe and barbell

Conditioning: 18:00 AMRAP

bike 15/12 calories

15 KB sumo deadlift high pulls 35/26#

10 walking lunges

:30 elbow plank

Added by Nick Bloch on February 14, 2019 at 7:00pm — No Comments

190215 WOD

Warmup: 10:00

Dynamic thru legs swings + 21-15-9 BB hpc and alt. reverse lunges

Weightlifting: 4:00 EMOM x 3 sets

4 power clean and push jerks (singles, dropping between each rep)

rest 1:00 after each 4EMOM to add weight (start around 135/95# and add 20# after round 1 and round 2)…

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Added by Nick Bloch on February 14, 2019 at 7:00pm — No Comments

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