Nick Bloch's Blog – March 2016 Archive (23)

160401 WOD

1a) Deadlift (ALL OF THESE PERCENTAGES ARE BASED OF 90% OF YOUR 1RM)

*if you don't have a recent (within 6 months) 1rm deadlift, use this time to find it

warm-up sets - 5 @ 30%, 5 @ 40%, 5 @ 50%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (5+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x 1:00 elbow plank hold

Conditioning: 3 rounds for time (11 min cap)

20 box jumps (step down) 24/20"

15 hang cleans c-135/95#…

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Added by Nick Bloch on March 31, 2016 at 6:38pm — No Comments

160331 WOD

BBG: 7 EMOM

3 touch and go power snatches - start at 60% 1rm power snatch and add weight over the 7 rounds, if you fail, subtract 10-20# and finish

Conditioning: 12 EMOM

E - 20 wall balls c-unbroken 20/14# to 10/9'

O - hand release pushups c-15 rx-10

Extra: 3x20 ab wheel

Added by Nick Bloch on March 30, 2016 at 8:13pm — No Comments

160330 WOD

1a) Push press (ALL OF THESE PERCENTAGES ARE BASED OF 90% OF YOUR 1RM)

*if you don't have a recent (within 6 months) 1rm push press, use this time to find it

warm-up sets - 5 @ 30%, 5 @ 40%, 5 @ 50%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (5+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x 5 barbell bent over row - work up to 5rm without losing techinque

Conditioning: 12 minute cap

21-15-9

overhead squat…

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Added by Nick Bloch on March 29, 2016 at 8:48pm — No Comments

160329 WOD

BBG: 20 minutes to work to a max CJ double

Conditioning: 16 min AMRAP

5 HSPU c-4/2" deficit rx- flat (sub 3 wall walks)

10 power cleans c-135/95 rx-115/85#

15 double unders/50 singles c-unbroken

1 rope climb (sub 3 rope walks)

Aerobic Capacity:

2k row at 140 bpm

Added by Nick Bloch on March 28, 2016 at 7:52pm — No Comments

160328 WOD

Strength: We are starting a 5/3/1 program for back squat, push press, and deadlift which we will do Monday, Wednesday, and Friday. We will alternate c&j and snatch technique work on Tuesday/Thursday.

1a) back squat (ALL OF THESE PERCENTAGES ARE BASED OF 90% OF YOUR 1RM)

warm-up sets - 5 @ 30%, 5 @ 40%, 5 @ 50%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (5+ means as many reps as possible, stopping 1 rep before technical failure)

1b) Alternate each set of back…

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Added by Nick Bloch on March 27, 2016 at 6:43pm — No Comments

160325 WOD

Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 95 lb.

Women use 65 lb.

Notes

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees,…

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Added by Nick Bloch on March 24, 2016 at 7:47pm — No Comments

160324 WOD

Strength:

1a) strict press - 5x5 @ 50% 1rm

1b) deadlift - 5x5 @ 50% 1rm

Conditioning:

2 x 1000m row

rest 1:1 or if working with a partner alternate

Added by Nick Bloch on March 23, 2016 at 8:15pm — No Comments

160323 WOD

Strength:

1a) 5x5 - strict chin-ups (weighted if possible, heavier then pull-ups last week)

(sub 10 chin-ups standing on a box using your legs to help)

1b) 5x5 - strict ring dips (weighted if possible, heavier then last week)*partner spot each other

(sub parallets then 5x10)

Conditioning: For Time (10 min cap)

5 rounds

10 power cleans c-185/125# rx-155/105#

30 double unders/100 singles

Extra: shuttle sprints x 5

Added by Nick Bloch on March 22, 2016 at 8:00pm — No Comments

160322 WOD

BBG:

10 EMOM - (1) 3 position power snatch (hi-hang, hang above knee, floor) @ 70-80% 1rm power snatch

Conditioning: 12 min EMOM

1 - rope climbs c- 2 (1st legless) rx-2 (sub 5 rope walks)

2 - 10 STOH c-125/85# rx- 95/65@

3 - burpees to 6" target c-12 rx-10

Aerobic Capacity - 15:00 AMRAP

Row for max meters at 135-140 BPM

Added by Nick Bloch on March 21, 2016 at 9:32pm — No Comments

160321 WOD

Strength:

1a) front squat - 5x5 @ 75% 1rm

1b) hollow rocks - 5x15 (weight pvc pipe or empty training bar)

Conditioning:

0 - 7:00 AMRAP

20 box jumps 24/20"

10 thrusters c-115/85 rx-95/65#

7:00 - 12:00

find 3rm thruster

Added by Nick Bloch on March 19, 2016 at 7:18pm — No Comments

160318 WOD

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes

Prior to starting this workout each athlete will…

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Added by Nick Bloch on March 17, 2016 at 7:36pm — No Comments

160317 WOD

Conditioning: :40 on :20 rest x 2 rounds

prowler

elbow plank

calorie row

burpees

L-sit hold (yellow/black parallets)

air dyne

russian kbs 53/35#

air squats

hand release pushups

ring support (hold top of ring dip)

hollow hold

Mobility/Foam Roll - 15 minutes

Added by Nick Bloch on March 16, 2016 at 8:50pm — No Comments

160316 WOD

Strength: 20 minutes

1a) db snatch - 5x10 alt r/l

1b) front rack reverse lunge (front foot elevated on 45# plate) - 5x12 (6r/6l)

Conditioning: 4 rounds (score is total reps)

1:00 ME c2b pullups scaled-pullups (sub ME jumping pullups, Open standard)

:45 rest

1:00 ME double unders/practice

:45 rest

1:00 ME calorie row

:45 rest

Added by Nick Bloch on March 15, 2016 at 7:30pm — No Comments

160315 WOD

BBG: 10 EMOM

1 power clean and push jerk at 75% 1rm C&J

Conditioning: For Time (16 min cap)

50 ttb (sub 75 knee raises or 75 ab-mat situps)

40 power cleans 135/95#

30 bar facing burpees

20 deadlifts 275/175#

10 strict pullups (sub 20 ring rows)

Added by Nick Bloch on March 14, 2016 at 6:33pm — No Comments

160314 WOD

Strength:

1a) 5x5 - back squat @ 75%

1b) 5x8 - partner leg curls

Conditioning: 16 min AMRAP

20 calorie row

20 kipping hspu (sub 20 hr pushups)

20 wall walls 20/14# to 10/9'

Aerobic Capacity: 20 minute AMRAP @ 150 bpm

500m row

10 burpee box jumps

10 cal AD

50 double unders/100 singles

Added by Nick Bloch on March 13, 2016 at 5:26pm — No Comments

160311 WOD

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Notes

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up…

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Added by Nick Bloch on March 10, 2016 at 7:59pm — No Comments

160310 WOD

Conditioning: 18 min OMEM (:40-:45 MAX time spent on each station)

1 - 3x shuttle sprints

2 - 20 russian kbs c-70/53# rx-53/35#

3 - 20 air squats

ROMWOD: 15-20 minutes

Added by Nick Bloch on March 9, 2016 at 8:14pm — No Comments

160309 WOD

Strength:
1a) push press - 5x5
1b) deadlift - 5x5
*build to 5rm in each movement

Conditioning: 3 rounds for time (15 min cap)
15 overhead squats c-75% body weight rx-50% body weight (sub front squats)

10 bar muscle ups (sub 20 pull-ups, can use band up to 1 green or 20 ring rows)

Aerobic Capacity: 20:00 for distance
10:00 bike
10:00 row
145 bpm

Added by Nick Bloch on March 8, 2016 at 7:48pm — No Comments

160308 WOD

BBG: 15 minutes work to a max for the complex

1 power clean + 1 hang power clean + 2 jerk (push or split jerk)

Conditioning: 15 min EMOM

1 - 15/12 calorie row

2 - 15 burpees

3 - 20 wall balls 20/14# to 10/9'

Aerobic Capacity - 20:00 AMRAP HR@145-150

500m row

30 american kbs

30 ghd situps

2:00 bike

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

160307 WOD

BBG: 20 minutes - work to a max for the day for the complex

1 snatch hi-pull + 1 snatch + 1 snatch balance

Conditioning: 10 min cap

3 rounds

15 HSPU (sub 5 wall walks or 15 HR pushups)

15 thrusters c- 115/85# rx-95/65#

Added by Nick Bloch on March 6, 2016 at 10:30am — No Comments

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