Nick Bloch's Blog – April 2018 Archive (26)

180501 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 15 minutes

1a) barbell strict press - 4 x 5 (start light/moderate and add weight each set)

1b) db/kb single arm bent over row - 4 x 5 (increase # each set)

Conditioning: every 4:00 x 5…

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Added by Nick Bloch on April 30, 2018 at 7:38pm — No Comments

180430 WOD

Warmup: 10 minutes

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

3 rounds: 10 calories/20 walking lunges/5 ring rows/5 pushups

Strength: 15 minutes

1a) db/kb step-ups - 4x8 (do all reps on one leg at a time then switch)

1b) BB good mornings - 4x8 (add # each set)

Conditioning: 12…

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Added by Nick Bloch on April 29, 2018 at 6:53pm — No Comments

180428 WOD

Weightlifting

10 EMOM - 1 hi-hang snatch + 1 overhead squat

Strength

1a) db step-ups - 4x8 r/l

1b) bb good mornings - 4x8 (mod-heavy)

Conditioning: for time

50 pullups

50 overhead squats 75/55#

50 ttb

50 db power snatches…

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Added by Nick Bloch on April 27, 2018 at 6:46pm — No Comments

180427 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 20 minutes

deadlift - 5x5 at 65/70/75/80/85% 1rm, rest 2:00 between sets

Conditioning: every 1:30 x 4 rounds each alternate

1 - shuttle sprints x 4

2 - wall balls c-30 rx-20…

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Added by Nick Bloch on April 27, 2018 at 3:59am — No Comments

180426 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 20 minutes

back squat: 5 x 5 @ 65/70/75/80/85% *rest 2:00-2:30 between sets

Conditioning: 4 rounds for time (16:00 cap)

15 overhead squats 95/65# (sub 115/80# fs if you can't OHS…

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Added by Nick Bloch on April 25, 2018 at 7:32pm — No Comments

180425 WOD

Warmup: 10 minutes

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

clean technique: 10 minutes

Strength: every 1:30 x 10 rounds

1 power clean + 1 squat clean (start at 60% of you 1rm clean and add 10-20# per set)

Conditioning: 18 AMRAP w/partner

4 clean and jerks…

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Added by Nick Bloch on April 24, 2018 at 7:00pm — No Comments

180424 WOD

Warmup: 10 minutes

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

3 rounds: 10 american kbs/10 ring rows/5 pushups/5 calories

Strength: 20 minutes

1a) push press - 5x5 @ 60/65/70/75/80% 

1b) strict chin-ups - 5x5 (use weight if you can do 5 bw unbroken)

*start chin-ups after your set of 5 PP at 60%, use a spotter if you need, no…

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Added by Nick Bloch on April 23, 2018 at 8:14pm — No Comments

180423 WOD

Warmup : 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

back squat: 5x5 at 60/65/70/75/80% rest 2:00 between sets

Conditioning: 16 EMOM

1 - 12-15 db thrusters 50/35#

2 - bike 18/12 calories

3 - 12-15 burpees to 6”…

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Added by Nick Bloch on April 22, 2018 at 8:30pm — No Comments

180422 WOD

1) push jerk

5 tng reps EMOM x 6

2) every :30 x 15 sets (complete 5 sets at each movement before going to next movement)

5 x tng power snatch 155/105

5 x tng hang power clean

5 x burpee box jump over 24/20"

3) at 85% effort…

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Added by Nick Bloch on April 21, 2018 at 7:56am — No Comments

180420 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 20 minutes

back squat - 5x5 @ 65/70/75/80/85% rest 2:00 between sets

Conditioning: 18 EMOM

1 - bike 20/14 calories

2 - rest

3 - row 20/14 calories

4 -…

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Added by Nick Bloch on April 19, 2018 at 8:23pm — No Comments

180419 WOD

Warmup: 10 minutes

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

3 rounds: 10 kbs/10 lunge steps/10 calories

Strength: 15 minutes

deadlift - 5x5 60/65/70/75/80% of 1rm

Conditioning: 20 AMRAP (with a partner)

*find a partner, NO ONE SOLO, 1 person works at a…

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Added by Nick Bloch on April 18, 2018 at 6:30pm — No Comments

180418 WOD

Warmup: 10 minutes

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

3 rounds: 10 ring rows/10 pushups/10 BB strict press

Strength: 12 rounds - alternate movements

1 - :30 max strict pullups/:30 rest (sub ring rows if you cannot get 3-5+ reps)

2 - :30 max pushups/:30 rest (scale to knees if you cannot maintain proper position)…

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Added by Nick Bloch on April 17, 2018 at 6:56pm — No Comments

180417 WOD

Warmup: 10 minutes

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

3 rounds: 10 wall squats/10 burpees/10 calories

Strength: 20 minutes

back squat - 5x5 at 60/65/70/75/80%

rest 2:00 between sets

*click the link below to download and print your squat numbers…

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Added by Nick Bloch on April 16, 2018 at 8:24pm — No Comments

180416 WOD - 5:15AM CANCELLED

5:15AM CLASS CANCELLED

Warmup: 10 minutes

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

dynamic warmup

Strength: 15 minutes

1a) 4 x 100' SA DB OH carry (50'r/50'l)

1b) 4 x :30 pullup/chinup hold (alternate grip each round over/under hand)…

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Added by Nick Bloch on April 15, 2018 at 6:43pm — No Comments

180414 WOD

A) deadlift - work to a tng triple in 8:00

B) every :30 complete x 15 sets (do all 5 of each movement before you move on)

5 sets - thruster x 4 @ 155#/105

5 sets - pc&j x 5 @ 155#/105

5 sets - hang squat clean x 5 @ 155#/105

C) 2 rounds at 85% aerobic pace

10 strict UB hspus

20 american kbs 70/53#

30 calorie row

x 2 sets, rest 5 minutes between sets

Added by Nick Bloch on April 13, 2018 at 5:32pm — No Comments

180413 WOD

Warmup: 10 minutes

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

overhead warmup w/ pvc pipe and empty barbell

Strength Test: 20 minutes

you have 2 options today...

1) find a max snatch, can be power or full squat but must be from the floor in one motion overhead

2) overhead squat max, take barbell from the rack position (if you are…

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Added by Nick Bloch on April 12, 2018 at 6:08pm — No Comments

180412 WOD

Warmup: 10 minutes

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

3 rounds: 5 pushups/5 ring rows/2 wall walks/5 calories

Skill Test: 8:00 cap

50 hspus for time (open standards..a coach will help measure/draw your line)

both heels must start above the line when you kick up and finish above the line again with your elbows locked out for a good…

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Added by Nick Bloch on April 11, 2018 at 8:06pm — No Comments

180411 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 15 minutes

4 rounds alternate movements

1 - double KB front rack walk x 100'

2 - elbow plank x :20 right elbow/left elbow/both elbows

Conditioning: 21-18-15-12-9-6-3 (13:00…

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Added by Nick Bloch on April 10, 2018 at 6:14pm — No Comments

180410 WOD

Warmup: 10 minutes

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

dynamic warmup + clean technique

Strength: 20 minutes

find a 1rm clean (can be power or full squat but must be from the floor)

Conditioning Test: 15 AMRAP

15 box jumps (step down) 24/20"

12 push…

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Added by Nick Bloch on April 9, 2018 at 7:57pm — No Comments

180409 WOD

Warmup: 10 minutes

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

3 rounds: 10 bb strict press/10 front squats/10 deadlifts/10 calories

Strength: 15 minutes

find a 1rm push press

Conditioning: 8:00 cap

for time

15-12-9-6-3 thrusters

95/65# - 115/75# -…

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Added by Nick Bloch on April 8, 2018 at 6:27pm — No Comments

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