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

170501 WOD

Strength: 20 minutes
Back squat: work to 2rm, finish heavier than last week

Conditioning: for time (15 cap)
100 du (300 singles)
75 wall balls
50 deadlifts 185/125#
25 bar facing burpees
100 du (300 singles)

Added by Nick Bloch on April 30, 2017 at 3:01pm — No Comments

170428 WOD

Strength: 15 minutes
Deadlift - work to 4rm

Conditioning: 4 rounds (20 cap)

20 wall balls 20/14# to 10/9'
20 American kbs 53/35#
20 push jerks 115/80#
20 power cleans 115/80#

Added by Nick Bloch on April 27, 2017 at 7:16pm — No Comments

170427 WOD

Skill/gymnastics: 15 minutes
Build on previous weeks work

C- 10 sets of 5 pull-ups 4 c2b 3 bmu
Attempt 3x pegboard ascents

Rx- 10 sets of 3/2/1
Attempt 1-2 peg board ascents

Scaled- try to improve on last week
6-8 RR 3-5 pull-ups 1-3 c2b etc

Conditioning: 10 emom
E- 15/10 calorie Row
O- 15 thrusters 95/65#

Added by Nick Bloch on April 26, 2017 at 8:14pm — No Comments

170426 WOD

Strength: 15 minutes
Push press - work to a 4rm

Conditioning:
0-10:00
Work to a max # of the db complex (has to be ub for the weight to count)
5 deadlifts
5 hang power cleans
5 front squats
5 stoh

10:00-20:00
For time
150 double unders (450 singles)
50 t2b (scaled 20# ab-mat sit-ups)

Added by Nick Bloch on April 25, 2017 at 8:01pm — No Comments

170425 WOD

Olympic Lifting:

Every 1:30x4 rounds - 2 touch and go power snatches at 90% of 1rm *(heavier than last week)



*Rest 2:00 after your last set and perform 1 set of max reps UB power snatches at same weight from above.



Conditioning:

3:00 amrap

30/22 calorie Row

Max burpee box jump overs 24/20"

Rest 3:00



3:00 amrap

28/20 calorie Row

Max burpee box jump overs 24/20"

Rest 3:00



3:00 amrap

26/18 calorie Row

Max… Continue

Added by Nick Bloch on April 24, 2017 at 7:04pm — No Comments

170424 WOD

Strength: 20 minutes
Back squat - 4x4 (work to 4rm for the day)
Rest 2:00 between sets

Conditioning: 3 rounds (17 cap)
400m run
20 pull-ups (sub jumping pull-ups)
10 squat cleans c-185/125# rx-135/95#

Added by Nick Bloch on April 23, 2017 at 7:07pm — No Comments

170421 WOD

Strength: 15 minutes

Deadlift - work to a 6rm



Conditioning: 25 AMRAP

Partners or solo - if you partner up one person works while other rests. Partner 1 does 10 ttb then partner 2 does 10 ttb while partner 1 rests. If you go solo, work at a 1:1 work to rest ratio. If 10 ttb takes you :30, rest :30 before starting the next movement.



10 ttb (scale 20 knee raises)

60' db front rack (open standard) walking lunges 50/35#

10 db hang clean and jerks… Continue

Added by Nick Bloch on April 20, 2017 at 8:00pm — No Comments

170420 WOD

Skill/Gymnastics: 20 minutes

10 total sets of:
C- 4 pull-ups + 3 c2b + 2 bmu
Rx- 3+2+1
Scaled- 5x10 jumping pull-ups and practice kipping

Conditioning: Death by OHS (15 min cap)
C- 115/80#
Rx- 95/65#
Scaled- front squat 115/80#

Added by Nick Bloch on April 19, 2017 at 8:15pm — No Comments

170419 WOD

Strength: 15 minutes

1a) push press - 3x6, work to a 6rm for the day, finish heavier than last week

1b) feet elevated ring rows - 3x10, elevate your feet on a box, break in to 2 sets of 5 for each set if you need to

Conditioning: 15 minutes, every 1:30 alternate exercises (5 rounds each)

1 - 90' hs walk (scaled options - practice hs walk, 20 shoulder taps against wall, 5 wall walks)

2 - 30 ab-mat situps

Added by Nick Bloch on April 18, 2017 at 7:00pm — No Comments

170418 WOD

Olympic Lifting:
Every 1:30x4 rounds - 3 touch and go power snatches at 85% of 1rm (heavier than last week)
*Rest 2:00 after your last set and perform 1 set of max reps UB power snatches at same weight from above.

Conditioning:
0-7:00
15-12-9
Deadlift c-255/175# rx-205/125#
Bar facing burpees

7:00-13:00
21-15-9
Wall balls 20/14# to 10/9'
Double unders
American kbs 53/35#

Added by Nick Bloch on April 17, 2017 at 6:57pm — No Comments

170417 WOD

Strength: 15 minutes
1a) back squat - 3x6, finish heavier than last week
1b) banded good mornings - 3x15

Conditioning: 2 rounds (20 cap)
1000m Row
30 hspus (sub hr push-ups)
20 hang squat cleans 115/75#
10 ring muscleups (sub 20 pull-ups and 20 dips)

Added by Nick Bloch on April 16, 2017 at 7:12pm — No Comments

170414 WOD

Strength:
1a) deadlift - 4x8, finish heavier than last week
1b) weighted elbow plank - 4x1:00

Conditioning: 15:00 (every 1:30)
Alternate movements

1- 3 shuttle sprints
2- 5 front squats at 75% 1rm

Added by Nick Bloch on April 13, 2017 at 8:35pm — No Comments

170413 WOD

Strength:
1a) push press- 4x8, finish heavier than last week
1b) double kb/db bent over Row - 4x8

Conditioning: 20 cap
1000m Row
75 wall balls 20/14# to 10/9'
50 sit-ups
75 cj c-95/65# rx-75/55#
500m Row

Added by Nick Bloch on April 12, 2017 at 8:55pm — No Comments

170412 WOD

Gymnastics skill: 20 minutes
4x5 sets of the complex
C- 4 pull-ups 3 c2b 2 bmu
Rx - 3 pull-ups 2 c2b 1 bmu
Scaled - 10 ring rows 6 pull-ups or jumping pull-ups practice c2b or regular pull-ups

Conditioning: 8 emom
E - burpee box jump overs c-15 rx-12 scaled-:50 max
O - db snatch c-16 rx-10 50/35#

Added by Nick Bloch on April 11, 2017 at 7:50pm — No Comments

170411 WOD

Olympic Lifting:
Every 1:30x4 rounds - 4 touch and go power snatches at 80% of 1rm, heavier than last week
Rest 2:00 after your last set and perform 1 set of max reps UB power snatches at same weight from above.

Conditioning: 3 rounds (20 cap)
3 rope climbs (sub 8 rope walks or 8 strict pull-ups)
15 thrusters 95/65#
30/20 calorie Row
Rest 3:00 between rounds

Added by Nick Bloch on April 10, 2017 at 7:10pm — No Comments

170410 WOD

Strength:
1a) back squat - 4x8 finish heavier than last week
1b) db/kb single leg SL deadlift - 4x8 r/l

Conditioning: 16 emom
1- 100' front rack lunge 95/65#
2- rest
3- max hspus (sub hs hold or 20 shoulder taps)
4- rest

Added by Nick Bloch on April 8, 2017 at 1:44pm — No Comments

170407 WOD

Strength: 20 minutes
1a) deadlift - 5x10, work to a 10rm
1b) half-kneeling single arm db press - 5x8 each arm

Conditioning: for time (12 cap)
10 thrusters 115/75#
8 thrusters 135/95#
6 thrusters 155/115#
4 thrusters 175/135#
2 thrusters 185/145#
*rest as needed between sets
*if you can't do rx, pick a weight to start and add every set

Added by Nick Bloch on April 6, 2017 at 7:52pm — No Comments

170406 WOD

Gym Skill: 15 minutes
4x5 of 3 pull-ups 2 c2b 1 bmu

Conditioning: 21 emom
1- rope climbs c-3 rx-2 scaled-:30 chin hold
2- 20 Russian kbs 53/35#
3- box jumps c-20 rx-15

Added by Nick Bloch on April 5, 2017 at 8:50pm — No Comments

170405 WOD

Strength:
1a) push press - 5x10, work to 10rm
1b) bb bent over Row - 5x10

Conditioning: 4 rounds (16 minute cap)
30 pistols (pick ring pistols or box pistols)
20 calorie Row
10 ohs c-155/115# rx-115/85# (scale fs)

Added by Nick Bloch on April 4, 2017 at 8:07pm — No Comments

170404 WOD

Olympic Lifting:
Every 1:30 x 4, 5 tng power snatches at 75% 1rm power snatch
Rest exactly 2:00 after your last set of 5 then
1x max effort power snatches at 75% of 1rm power snatch

Conditioning: 4 rounds (score is total reps for each movement)
1:00 max pull-ups c-c2b rx- pull-ups scaled- jumping or banded
:30 rest
1:00 max burpees to 6" target
:30 rest

Extra: 500m Row x 2, rest 1:1

Added by Nick Bloch on April 3, 2017 at 7:10pm — No Comments

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