Nick Bloch's Blog – March 2017 Archive (21)

170331 WOD

Strength:
1a) ring dips - 4x max effort, if you can't do 5-8 unassisted, use a spotter for 8 or 8 box dips
1b) single arm db rows - 4x10 r/l

Conditioning: 16 emom
1- max reps wall balls 20/14# to 10/9'
2- rest
3- max reps deadlifts (75-80% max, shoot for 6-8 reps, if you get to 10 reps, add more weight)
4- rest

Added by Nick Bloch on March 30, 2017 at 7:28pm — No Comments

170330 WOD

Strength: 12 minutes
E - 14 db snatches 50/35# alt arms
O - ttb c-15 rx-10 scaled-15 knee raises

Conditioning: 9:00 amrap
3,6,9 ladder
Overhead squats 95/65# scale-fs 115/85#
Kipping hspus (sub hr push-ups)

Extra: tabata L-sit hold x 8

Added by Nick Bloch on March 29, 2017 at 7:58pm — No Comments

170329 WOD

Skill: 12 minutes
Competitors
4 sets
6 pull-ups
5 c2b
4 bmu

Rx
4 sets
4 pull-ups
3 c2b
2 bmu

Scaled:
4 sets
15 ring rows
10 jumping pull-ups
5 eccentric pull-ups

Conditioning: 2 rounds (14 cap)
30 calorie Row
30 American kbs 53/35#
30 sit-ups
30 pistols (sub ring assisted)

Added by Nick Bloch on March 28, 2017 at 8:41pm — No Comments

170328 WOD

Strength/Technique
10 minutes to review clean technique ...
then
5 rounds every 1:30
1 power clean + 1 full clean + 1 front squat

Conditioning: 8 EMOM
E - burpee box jump overs c-14 -10 24/20"
O - 10 deadlifts c-275/185# rx-225/135#

Added by Nick Bloch on March 28, 2017 at 4:57am — No Comments

170327 WOD

Strength:

1) pause back squat - 5x1 at 90% of 1rm back squat, 3 second pause at rock bottom, no bounce

2) good mornings - 5x8 light to moderate weight

*complete all the back squat sets first, then do all the good mornings

Conditioning: 18 EMOM

1 - shuttle sprints x 3

2 - strict hspus c-10 rx-7 scaled- 3 wall walks (only use 1 abmat to scale hspus)

3 - 30 double unders/60 singles

Added by Nick Bloch on March 26, 2017 at 4:30pm — No Comments

170324 WOD

OPEN WORKOUT 17.5

Added by Nick Bloch on March 23, 2017 at 7:00pm — No Comments

170323 WOD

Skill Conditioning: 12:00

alternate movements every 2:00

1 - rope climbs c-4 rx-3 scaled-15 ring rows

2 - shuttle sprints x 3

Conditioning: 15 EMOM

1 - 12/9 calorie row

2 - 12 shoulder to overhead 135/95#

3 - 15 wall balls 20/14# to 10/9'

Added by Nick Bloch on March 22, 2017 at 7:00pm — No Comments

170322 WOD

Strength: 25 minutes

1a) deadlift - 5x5 at 65/70/75/80/85% of 1rm

1b) weighted elbow plank - 5x1:00

Conditioning: 12 minutes

0 - 4:00 max distance row meters

4:00 - 6:00 rest

6:00 - 12:00 find max power clean

Added by Nick Bloch on March 21, 2017 at 7:00pm — No Comments

170321 WOD

Strength:

every 1:30 x 8 rounds (12:00 total)

5 power snatches (start at 50% of your 1rm and add weight each set)

Conditioning: 16 EMOM (2 scores, total reps for each movement)

1 - max pullups c-c2b rx-regular scaled-jumping pullups

2 - rest

3 - max burpees

4 - rest

Added by Nick Bloch on March 20, 2017 at 7:00pm — No Comments

170320 WOD

Strength: 20 minutes

1a) pause back squat - 4x2 at 80% of 1rm back squat, 3 second pause at rock bottom

1b) partner leg curls on floor - 4x8

Conditioning: 7 AMRAP

3/6/9/12 etc thrusters 95/65#

10/20/30/40 etc double unders (scale singles same reps)

Added by Nick Bloch on March 19, 2017 at 4:30pm — No Comments

170317 WOD

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb/155lb
55 wall-ball shots, 20-lb. ball to 10-ft. target
women 14# to 9'
55-calorie row
55 handstand push-up

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Added by Nick Bloch on March 16, 2017 at 7:14pm — No Comments

170316 WOD

Skill Conditioning:

12:00 every 1:30 alternate
1. 3 shuttle sprints
2. HSPUS c-15 rx-10 scaled- 10 strict press at 40-50%bw

Conditioning: 20 AMRAP
50 calorie Row
40 Russian KBS 53/35#
30 walking lunge steps
20 hr push-ups
10 strict pull-ups scaled-10 ring rows

Added by Nick Bloch on March 15, 2017 at 9:16pm — No Comments

170315 WOD

Strength:
12:00 every 1:30
5 power cleans (start at 50% of your max and add weight each set)

Conditioning: 13 minute cap
50-40-30-20-10 double unders (singles x 2)
10-15-20-25-30 deadlifts 185/125#

Added by Nick Bloch on March 14, 2017 at 8:01pm — No Comments

170314 WOD

Strength:
1a) db/kb suitcase carry - 5x100'
1b) strict press - 5x5 work to a max for the day add weight each set

Conditioning: 3 rounds for time (12 cap)
18 thrusters 95/65#
18 bar facing burpees
18 ttb (sub knee raises)

Added by Nick Bloch on March 13, 2017 at 9:01pm — No Comments

170313 WOD

Strength: 20 minutes
1a) pause back squat - 3x3with 2 second pause at rock bottom at 75% if your 1rm (up 5% from last week)

1b) partner leg curls on the floor - 3x8

Conditioning: EMOMx20
Min 1 - 15 Sumo Deadlift High Pulls (75/55)
Min 2 - 15 Wallballs (20/14)
Min 3 - 12/9 calorie Row
Min 4 - Practice HS Walking/shoulder taps/hs hold :30

Added by Nick Bloch on March 12, 2017 at 2:58pm — No Comments

170309 WOD

Skill Conditioning:
Every 2:00 x 5 rounds
C- 4 rope climbs rx- 3 rope climbs scaled- 15 ring rows

Conditioning: 25 AMRAP

20 Russian kbs 53/35#
20 burpees
20 sit-ups
20 calorie Row
20 box jump overs 24/20"
20 push-ups
20 air squats

Added by Nick Bloch on March 8, 2017 at 7:50pm — No Comments

170308 WOD

Strength:
1a) double kb overhead carry - 5x100'
1b) BB good mornings - 5x10

Conditioning:

for time (7:00 cap)
50/40 calorie Row
50 thrusters 45/35#

Rest 3:00

2:00 max calorie row

Added by Nick Bloch on March 7, 2017 at 8:14pm — No Comments

170307 WOD

Strength: 15 minutes
1a) push press - 4x5 at 75%1rm
1b) single arm db row - 4x8

Conditioning:

AMRAP 6:
42 Double-unders (84 single unders)
30 alternating Pistols (sub goblet squats)
18 T2B (18 ab-mat situps, 20/14#)

Rest 5 mins

AMRAP 6:
21 Double-unders (42 single unders)
15 alternating pistols (sub goblet squats)
9 T2B (9 ab-mat situps, 20/14#)

Added by Nick Bloch on March 6, 2017 at 8:30pm — No Comments

170306 WOD

Strength: 20 minutes
1a) pause back squat - 3x5 with 2 second pause at rock bottom at 70% if your 1rm (up 5% from last week)
1b) partner leg curls on the floor - 3x8

Conditioning: 15 EMOM
Min 1: 15 Wallballs (20/14#)
Min 2: 15 American KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row

Added by Nick Bloch on March 5, 2017 at 6:53pm — No Comments

170303 WOD

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.



Men use 50-lb. dumbbells Women 35



Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar… Continue

Added by Nick Bloch on March 2, 2017 at 7:18pm — No Comments

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