Nick Bloch's Blog – March 2019 Archive (28)

190401 CrossFit WOD

Warmup: 10:00

dynamic warmup +

21-5-9 pushups and russian KBS 53/35#

Strength: 5 rounds (20:00 cap)

A) barbell bench press x max reps @ bodyweight x (men .75/women .65)

rest 1:00

B) max reps pushups (scale to get at least 10 reps without stopping)

rest 2:00…

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Added by Nick Bloch on March 31, 2019 at 4:31pm — No Comments

190401 Hybrid WOD

Warm-up, 10:00 to complete

30 cal bike, 3 rounds of 15 air squats + 10 pushups + 5 burpees, 30 cal bike

Stamina

0:00-5:00, :30 on :10 hold :20 rest

Max rep pushups, pushup plank, rest…

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Added by Nick Bloch on March 31, 2019 at 4:25pm — No Comments

190330 WOD

A) 15:00 running clock

15 burpees over rower

40/30 cal row

15 burpees over rower

40/30 cal row

15 burpees over rower

max clean and jerk in remaining time

B) 12:00 to…

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Added by Nick Bloch on March 30, 2019 at 7:24am — No Comments

190329 WOD

Warmup: 10:00 

Dynamic for 5:00 + 5:00 of hang power clean technique review

Strength: hang power clean

A) 10:00 to find 1rm for the day

B) 5 EMOM x 3 hang power cleans at 70-80% of A

Conditioning: 2:00 on/2:00 off x 4 rounds

20/14 calorie row + 10…

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Added by Nick Bloch on March 28, 2019 at 8:46pm — No Comments

190328 WOD

Warmup: 7:00 AMRAP

bike/row 20/15 calories

:15 star plank R/L 

15 russian kbs

10 pvc pass thrus

5 single arm db hang clean and jerks

Strength: 4 rounds (15:00-20:00)

A) seated DB Filly press x 8 R/L (hold KB in front rack on non-working arm, perform 8 reps on one side then switch)

B) strict pullups x 8 reps…

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Added by Nick Bloch on March 27, 2019 at 8:00pm — No Comments

190327 WOD

Warmup: 8:00 AMRAP

bike 12/8 calories + 10 pushup shoulder taps + 10 pass thrus + 8 kip swings on bar

Skill Conditioning: every 2:00 x 5 rounds each

A) bike 20/14 calories

B) HSPUs x 10-15 (if you can't get at least 8 reps scale to 20 shoulder taps facing wall)

*1:15-1:30 to complete the work …

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Added by Nick Bloch on March 26, 2019 at 6:00pm — No Comments

190326 WOD

Warmup: 10:00

dynamic + 3 rounds 30' banded monster walk forward/back/lateral

Strength:

A) 10:00 to work to a max overhead squat (scale front squat if mobility is limited)

B) every 2:00 x 5 rounds 3 squats at 70-80% of A

Conditioning: for time 10:00 cap

30…

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Added by Nick Bloch on March 25, 2019 at 9:19pm — No Comments

190325 WOD

Warmup: 8:00 AMRAP

bike 1:00 65/55rpms

3 wall walks + :03 pause at top

5 scap pullups

7 american kbs

9 pvc pass thrus

Strength: 15:00 AMRAP

A) DB bench press x 8 reps

B) ring rows x 8 reps with :02 pause at top

C) pushups x 8 reps (if you can do them UB, do clapping pushups)

D) :20 chip-up…

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Added by Nick Bloch on March 24, 2019 at 6:06pm — No Comments

190323 WOD

A) Upper Strength *alternate A1 and A2

A1) BB bench press - 5/5/3/3/1/1/1 (start moderate and build to 3 max singles)

A2) double DB standing bent over row - 7x5

B) 5 sets at sustained power 85%

15 cal bike

15 wall balls 30/20# to 10'/9'

15 cal row

15 burpees no jump @ top

15 American kbs 70/53#

75…

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Added by Nick Bloch on March 23, 2019 at 7:45am — No Comments

190322 WOD

Warmup: 10:00

dynamic + 21-15-9 ring rows and russian kbs 53/35#s

Strength: 20:00

A) db snatch x 10 alternate r/l (start light and increase weight each round, should NOT be touch and go at heavier weights)

B) heavy sled push down/back (start with 50-70#s on sled and increase each…

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Added by Nick Bloch on March 21, 2019 at 8:57pm — No Comments

190321 WOD

Warmup: 8:00 AMRAP

bike 15/10 calories

50' bear crawl + 50' crab walk

10 pvc pipe overhead squats

10 pvc pipe good mornings

20 reverse lunges

Strength: 10 EMOM

A) :50 double kb front rack hold 53-70s/35-44s (stand tall, torso upright and squeeze abs and butt, don't lean back!)

B) 12 alternating DB step-ups…

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Added by Nick Bloch on March 20, 2019 at 7:48pm — No Comments

190320 WOD

Warmup: every 1:30 x 5 rounds

A) row 15/10 calories

B) bike 15/10 calories

*alternate A and B for 5 rounds total, finish each station in 1:00 or less

Conditioning: 16 EMOM

1 - deadlift x 10 185-225#/125-155#

2 - db push press x 10 50/35#s

3 - rope climb x 1-2 (sub rope walk x 3)

4 - hand release pushup x…

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Added by Nick Bloch on March 19, 2019 at 5:51pm — No Comments

190319 WOD

Warmup: 10:00 AMRAP

30/20 calorie row

30' banded lateral walk r/l

20 walking lunges

10 glute bridges w/ :02 pause at top

5 wall squats (arms straight, shoulder width)

Strength: 20:00

A) 10:00 to work to a 1rm front squat

B) 10:00 to complete 4 sets of 2 at 85% of A, rest 2:00 between sets…

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Added by Nick Bloch on March 18, 2019 at 8:30pm — No Comments

190318 WOD

Warmup: 8:00 to complete

bike 30/20 calories

30 russian kbs 53/35#

30 reverse lunges

30 situps

bike 30/20 calories

Strength: 15:00 AMRAP

A) half kneeling kb shoulder press x 8 r/l

B) barbell bent over row x 8 

C) Alternating db bench press x 8 r/l (perform all 8 reps on one side while other arm is…

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Added by Nick Bloch on March 17, 2019 at 5:17pm — No Comments

190317 WOD

A) 15 EMOM (recovery pace)

1 - bike 60/50 rpms

2 - jump rope singles

3 - 5 pushps + 5 ring rows + 5 squats

B) 5 rounds

B1) - 5 strict pullups

B2) - 5 strict dips

B3) - 5 reps bench press @70%

C) 15:00

bike or row steady pace

Added by Nick Bloch on March 17, 2019 at 9:35am — No Comments

190316 WOD

A) 4 rounds - rest 5:00 between each round

25 calorie bike

25 hang power snatch 95/65#

25 calorie row

25 OHS

25 calorie bike

B) 12 EMOM

a - 8 x hang power clean to overhead 115#/80# 

b - 10 x TTB

Alternate C1 and C2

C1) half…

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Added by Nick Bloch on March 16, 2019 at 7:30am — No Comments

190315 WOD

Warmup: 10:00 AMRAP

1:00 bike 65/55 rpms

10 SA kb/db strict press r/l

10 kb sumo DL high pull

10 goblet squats

Conditioning: 1:00 work/:30 rest x 3 rounds

1 - heavy d-ball/sand bag over shoulder 100-150#/50-100#

2 - sled push max distance (60# on each sled 35+25# plates)

3 - db snatch alternate r/l…

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Added by Nick Bloch on March 14, 2019 at 8:07pm — No Comments

190314 WOD

Warmup: 10:00

dynamic + 3x5 pushups/squats/scap pullups

Strength: 12:00

A) partner leg curls - 3x8

B) heavy russian kbs - 3x10 (men 70-88#/women 44-70#)

Conditioning: 8:00 AMRAP

ladder 2,4,6,8....etc

hang power clean 95-135#/75-95#

bar facing…

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Added by Nick Bloch on March 13, 2019 at 8:35pm — No Comments

190313 WOD

Warmup: 7:00 to complete

bike 20/12 calories (65/55 rpms)

15 squats

15 push-ups

15 ring rows

15 sit-ups

bike 20/12 calories (70/60 rpms)

Conditioning

1) every 1:30 x 5 rounds each (*alternate A and B, finish in 1:00 or less)

A) bike 18/12 calories

B) 12 DB thrusters…

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Added by Nick Bloch on March 12, 2019 at 7:00pm — No Comments

190312 WOD

Warmup: 10:00

dynamic thru leg swings +

2 rounds

:15 star plank r/l

5 wall squats

8 single leg glute bridges r/l

Strength/Accessory: 15:00 - 20:00 AMRAP

banded lateral walk 30'r/30'l (light bands around ankles)

barbell glute bridges on benches x 10 (work to something heavy…

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Added by Nick Bloch on March 11, 2019 at 8:30pm — No Comments

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