Nick Bloch's Blog – April 2015 Archive (21)

150501 WOD

Strength:

1a) strict chinups - 4x10, weighted if UB

1b) strict ring dips - 4x10, weighted if UB

Conditioning: 12 minute cap

50 double unders (1:00 practice)

100' OH plate lunge 45/35#

20 ttb

50 double unders (1:00 practice)

20 ttb

100' OH plate lunge 45/35#

50 double unders (1:00 practice…

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Added by Nick Bloch on April 30, 2015 at 7:00pm — No Comments

150430 WOD

Strength:

Back squat - 8 minutes, every 2:00 perform 10 reps @ 65% 1rm, perform squats AFAP with steady motion down and up, no pause at the top, the goal is under 30 seconds per set (if your weight is under 150# then add 5# from last week 4/23, if your weight is over 200# then add 10#)

Conditioning: 5 rounds for time (15 min cap)

200m run

1 rope climb c-legless

10 STOH c-155/115# rx-135/95#

Extra: tabata hollow/arch x 4 minutes

Added by Nick Bloch on April 29, 2015 at 7:00pm — No Comments

150429 WOD

BBG: 20 minutes

3 position clean and jerk (hi-hang/hang above knee/floor)

Conditioning:

Prowler :)

Added by Nick Bloch on April 28, 2015 at 7:00pm — No Comments

150428 WOD

Strength: 15 minutes

6x2 - pause front squat, finish heavier than last week Monday, 4/20

Conditioning: 10 min cap

21-15-9

deadlift 225/155#

box jumps 24/20"

hand stand pushups (sub HR pushups)

*courtesy of crossfit masters qualifier workout

Added by Nick Bloch on April 27, 2015 at 7:54pm — No Comments

150427 WOD

BBG: 12 minutes work to max for the complex 1 snatch +2 OHS

Conditioning: 9 min cap

20 c2b pullups

20 bar facing burpees

20 OHS 115/75#

10 c2b pullups

10 bar facing burpees

10 OHS 115/75#

Extra: 10 minutes mobility work, pick 2 exercises spend 5 minutes on each

Added by Nick Bloch on April 26, 2015 at 4:28pm — No Comments

150424 WOD

Strength:

1a) alternating kb push press - 4x8 r/l work to heaviest possible

1b) partner leg curls - 4x8, focus on slow controlled decent

Conditioning: 21 minute OMEM

minute 1 - burpees c-15 rx-12

minute 2 - wall balls c-20 rx-15

minute 3 - double unders c-30 UB rx-30 (sub :45 practice)

Added by Nick Bloch on April 23, 2015 at 7:00pm — No Comments

150423 WOD

Strength:

Back squat - 8 minutes, every 2:00 perform 10 reps @ 65% 1rm, perform squats AFAP with steady motion down and up, no pause at the top, the goal is under 30 seconds per set

Conditioning: 12 min AMRAP

10 pistols (sub goblet squat 70/53#)

5 HSPU c-strict (sub :30 hs hold/10 HR pushups)

1 rope climb c-legless (sub :30 chin-up hold over bar)

Extra: 10 minutes foam rolling/mobility session

Added by Nick Bloch on April 22, 2015 at 9:52pm — No Comments

150422 WOD

BBG:

10 min OMEM - 3 t&g power clean and push jerks, start at 50-60% 1rm c&j and add each minute, once you fail, subtract 10-20# and complete complex

Conditioning: Jackie (10 min cap) compare to 08/11/2014

1000m row

50 thrusters 45# (men and women same weight)

30 pullups

Added by Nick Bloch on April 21, 2015 at 7:00pm — No Comments

150421 WOD

Strength:

1a) Floor Press - 4x10

1b) Single LegSLDL (db/kb) - 4x10 r/l

Conditioning: 3 rounds for max reps

1:00 max hs walk (sub hs hold for max seconds or  hold wall walk as high as possible)

1:00 rest

1:00 max box jump overs 24/20"

1:00 rest

1:00 max deadlifts c-225/155#  rx-185/125#

1:00 rest

Added by Nick Bloch on April 20, 2015 at 9:27pm — No Comments

150420 WOD

Strength: 6x2 pause front squat, 3 second pause at rock bottom, no bounce, must finish heavier than last week

Conditioning: 11 min cap

50 Double-Unders

25 6″ Target Burpees

15 Hang Power Snatches 115/75#

25 6″ Target Burpees

50…

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Added by Nick Bloch on April 19, 2015 at 12:00pm — No Comments

150417 WOD

BBG: 10 min OMEM - 3 touch and go power snatches, work to heavy triple for the day, if you fail, drop 10-20# and finish, try to finish at a heavier weight than last week

Conditioning: 12 min cap

7-5-3

Thrusters c-155/115# rx-115/85#

Muscle ups (sub X2 c2b pullups/ring dips)

*workout starts and ends with 50' hand stand walk (sub 1:00 hand stand hold or 2:00 plank)

Added by Nick Bloch on April 16, 2015 at 9:27pm — No Comments

150416 WOD

Strength: 15 minutes

1a) 5x3 - touch and go push press with 3 second hold at lockout

1b) 5x10 - DB/KB single arm bent over rows (10R/10L)

Conditioning: 30 min OMEM

minute 1 - wall balls c-20 rx-15 20/14# to 10/9' target

minute 2 - KB swings 20 c-american rx-russian

minute 3 - calorie row c-18/16 rx-16/12

*complete all of the reps at each station before moving on, keep track of how many total rounds are completed if you fall behind, 30 is the…

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Added by Nick Bloch on April 15, 2015 at 7:44pm — No Comments

150414 WOD

Conditioning:

1) 2 rounds for time (12 min cap)

20 deadlifts c- 225/155 rx-185/125#

20 bar facing burpees

20 pullups c-c2b

2) Prowler push (outside, please DON'T park along grass)

10 x 25 yd sprints, 135/90# (3/2 45# plates)

Added by Nick Bloch on April 13, 2015 at 7:00pm — No Comments

150413 WOD

Strength:

1a) 5x3 pause front squats - 3 count at absolute rock bottom, no bounce, finish heavier than last week

1b) 5x 1:00 hollow hold - accumulate 1:00 total each set

Conditioning: 5 rounds

2:00

HSPU c-15 rx-10 (strict if possible), max effort DU with remaining time

rest 1:00 between rounds

Added by Nick Bloch on April 12, 2015 at 7:50pm — No Comments

150410 WOD

Strength:

1a) 4x12 Double KB OH walking lunge steps (6 ea leg),work to heaviest possible

1b) 4x6 partner leg curls

Conditioning: 6 min AMRAP

5 thrusters 95/65#

3 strict HSPU (sub :15 HS hold/6 HR pushups)

1  rope climb (sub :15 chin-up hold)

Extra: shuttle sprints x 5

Added by Nick Bloch on April 9, 2015 at 8:30pm — No Comments

150409 WOD

Strength: Back Squat - 10 min OMEM - 3 reps at 80% 1rm

Conditioning: 10-1 (12 min cap)

Push Press c-125/85# rx-105/75#

Strict Pullups

Extra: 3 x 2:00 hollow/arch, rotate every :30, without breaking position

Added by Nick Bloch on April 8, 2015 at 7:00pm — No Comments

150408 WOD

BBG: 10 min OMEM - 3 T&G power snatches, add weight each minute until you fail, then subtract 10-20# and finish remainder of time (if you do not make hip contact snatch from power position or hang above knee)

Conditioning: 4 rounds for max reps

1:30 max effort burpee box jumps overs 24/20"

:30 rest

1:30 max effort ab mat situps (touch ground behind head, touch floor at feet)

:30 rest

1:30 max wall balls 20/14# to 10/9' target

:30…

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Added by Nick Bloch on April 7, 2015 at 7:00pm — No Comments

150407 WOD

Strength: Deadlift 10 min OMEM 3 reps at 80%

Conditioning: 16 min cap

50 kbs russian 53/35#

5 clean and jerks 155/105#

40 calorie row

4 clean and jerks 185/125#

30 t2b

3 clean and jerks 205/135#

20 c2b pullups

2 clean and jerks 225/155#

10 burpee muscle ups

1 clean and jerk 245/165#

Extra: Tabata hollow/arch holds

Added by Nick Bloch on April 6, 2015 at 7:29pm — No Comments

150406 WOD

Strength:

1a) 5x3 Pause front squat - 3 count pause in rock bottom, no bounce, work to max triple for the day

1b) 5x 1:00 hollow hold

Conditioning: 5 rounds (12 min cap)

10 overhead squats 135/95#

50 double unders

Added by Nick Bloch on April 5, 2015 at 8:00pm — No Comments

150403 WOD

BBG: 12 minutes every 1:30 complete

1 power clean + 1 full clean + 1 front squat + 1 jerk (without dropping bar) start at 50% 1rm CJ and add every round, 7 sets total

Conditioning: 3 rounds for time (11 min cap)

30 wall balls 20/14#

20 box jump overs 24/20#

10 OH KB squats (anyhow) 53/35#

Added by Nick Bloch on April 2, 2015 at 7:46pm — No Comments

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