Nick Bloch's Blog – March 2018 Archive (23)

180331 WOD

Weightlifting: every 2:00 x 10 rounds

1 power clean + 1 squat clean + 1 jerk (start at 50% max and add every round)

Strength: pause front squat

5 x 3 (work to a 3rm with a 2 second pause at the bottom position)

Conditioning: 5 rounds at a High Effort

row 15…

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Added by Nick Bloch on March 30, 2018 at 8:30pm — No Comments

180330 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 calories/10 ring rows/10 american kbs/10 BB strict press

Strength: 20 minutes

1a) BB push press - 6x3 (first set of 3 should be heavy, 75%+, add a little or stay at the same weight for all sets, should be HEAVY working sets)

1b) db/kb single arm bent over row (on…

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Added by Nick Bloch on March 29, 2018 at 7:29pm — No Comments

180329 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

overhead warmup: pvc pipe and empty barbell

Strength: 15 minutes

work to a max for the day of snatch balance + overhead squat

Conditioning: every 6:00 x 2 rounds

30/20 calorie bike

15 burpee box jump…

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Added by Nick Bloch on March 28, 2018 at 8:37pm — No Comments

180328 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 calories/10 ring rows/5 pushups/5 scap pullups

Strength: 15 minutes

1a) strict pullups (weighted if possible) - 5x5

1b) strict dips (weighted if possible) - 5x5

*add weight each set if you can do 5 ub, use a spotter if necessary…

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Added by Nick Bloch on March 27, 2018 at 7:07pm — No Comments

180327 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 calories/10 american kbs/3 wall walks

Skill Conditioning: every 1:30 x 6 rounds

50 double unders and 12 burpees c-unbroken du (sub 150 singles)

Conditioning: 18 EMOM

1 - row calories c-20/16…

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Added by Nick Bloch on March 26, 2018 at 8:40pm — No Comments

180326 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

dynamic warmup

Strength: 15 minutes

1a) BB back rack reverse lunges (off 45# plate) - 4x8 r/l (alternate legs)

1b) db single leg deadlifts (x2 dbs) - 4x8 r/l (do all reps on one leg before the other)

Conditioning: 16…

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Added by Nick Bloch on March 25, 2018 at 3:38pm — No Comments

180324 WOD

1) weightlifting

every 1:30 x 10 rounds - 1 power snatch + 1 squat snatch

2) strength

a) 5x5 deadlift at 75%

b) 5x5 bench press at 75%

3) skill

10-15 minutes hs walk/hs hold practice

4)…

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Added by Nick Bloch on March 24, 2018 at 7:30am — No Comments

180323 WOD

WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:



3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups



This is a timed workout. If you complete the round of 18,

go on to…

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Added by Nick Bloch on March 22, 2018 at 8:40pm — No Comments

180322 WOD

Warmup: 10 minutes

partner rowling x 10 rounds for burpees and american kbs

Conditioning: (focus on quality movement and blood flow/sweat)

1) every 1:30 x 10 rounds (5 each, alternate stations)

1 - shuttle sprint x 4

2 - elbow plank (elbow/right side/left side :20 each for :60 total)

2) 20 AMRAP…

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Added by Nick Bloch on March 21, 2018 at 8:20pm — No Comments

180321 WOD

Warmup: 10 minutes

1:30 bike/row and 1:30 run laps

overhead warmup/snatch progression: PVC pipe and empty barbell

Strength: every 1:30 x 8 rounds

1 hang power snatch + 2 hang squat snatches + 3 overhead squats

*start at 50% max power snatch and add weight each round…

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Added by Nick Bloch on March 20, 2018 at 6:54pm — No Comments

180320 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 calorie bike or row/10 BB push press/10 bb bent over rows

Strength: 20 minutes

1a) BB strict press - 5x5 (start at 60% max and add weight each set, 5-10#s)

1b) feet elevated ring rows - 5x8

Conditioning:…

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Added by Nick Bloch on March 19, 2018 at 8:02pm — No Comments

180319 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

3 rounds: 20 walking lunges/15 russian kbs/10 pushups

Strength: 15 minutes

1a) db/kb split squat - 3x8 r/l

1b) BB good morning - 3x8 (moderate weight)

Conditioning: for time (6 min cap)

40/30 calorie…

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Added by Nick Bloch on March 18, 2018 at 9:28pm — No Comments

180316 WOD

WORKOUT 18.4



21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes



VARIATIONS

Rx’d: (Ages 16-54)

Men deadlift…

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Added by Nick Bloch on March 15, 2018 at 8:39pm — No Comments

180315 WOD

Warmup: 10 minutes

1:30 bike/row and 1:30 run

3 rounds: 50' walking lunges/:30 pushup lockout hold/8 ring rows/2 wall walks

Strength: 15 minutes

1a) db/kb farmers walk - 4 x 100'

1b) weighted elbow plank - 4 x :30 (work to a heaviest weight possible without sagging hips)…

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Added by Nick Bloch on March 14, 2018 at 8:30pm — No Comments

180314 WOD

Warmup: 10 minutes

partner rowling x 10 rounds (american kbs and jump squat penalty)

Strength: every 1:30 x 6 rounds

hang power clean x 3 reps (start at 50% max and add weight each set, finish at a 3rm for the day)

Conditioning: 16 EMOM

1 - DB push press x 12…

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Added by Nick Bloch on March 13, 2018 at 6:00pm — No Comments

180313 WOD

Warmup: 10 minutes

1:30 bike/1:30 row

AMRAP: 10 cal bike/10 strict press/10 ring rows/5 burpees

Strength: 15 minutes

1a) strict (weighted if possible) chin-ups - 4x8

1b) strict (weighted if possible) dips - 4x8

Conditioning: 8 rounds for time (with a partner, 4 if solo)…

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Added by Nick Bloch on March 12, 2018 at 7:38pm — No Comments

180312 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

back squat - 3x5 at 50% then 5/4/3/2/1 working to a heavy but not max for the day

Conditioning: 6 AMRAP (3/6/9/etc. ladder)

deadlifts 185/125#

hand stand pushups (sub…

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Added by Nick Bloch on March 11, 2018 at 7:32pm — No Comments

180309 WOD

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups



Time cap: 14 minutes

VARIATIONS

Rx’d:…

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Added by Nick Bloch on March 8, 2018 at 8:40pm — No Comments

180308 WOD

Warmup: 10 minutes

partner Rowling x 10 rounds (burpee and American kbs penalty for every meter +-)

Skill Conditioning: every 1:30 x 10 rounds (5 each) alternate movements

1 - calorie row c-25/21 rx-17/13 (1:15 to finish work max)

2 - double unders c-75 unbroken rx-75 (scaled 1:00 practice)

*if not enough rowers.....bike same…

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Added by Nick Bloch on March 7, 2018 at 7:58pm — No Comments

180307 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

3 rounds: 10 calories/10 bb good mornings/10 back rack lunges/10 wall squats

Strength: 4 rounds alternating movements (15 minute cap)

1a) 100' db overhead walking lunges - 50r/50l

1b) partner leg curls x 8

Conditioning: 12…

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Added by Nick Bloch on March 6, 2018 at 7:00pm — No Comments

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