Nick Bloch's Blog – April 2019 Archive (49)

190501 Hybrid WOD

Warmup: 10:00 AMRAP

bike 1:00 + 20 BB deadlifts + 16 alternating box step-ups + 12 dbl kb cleans

Strength: 10:00

every :30 for 10:00 - 1 deadlift (close to weight you finished 7x2 from Friday, if you weren't here, warmup and pick a challenging but sustainable weight)

Conditioning: 10…

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Added by Nick Bloch on April 30, 2019 at 7:00pm — No Comments

190501 CrossFit WOD

Warmup: 8:00 AMRAP

bike 1:00 + 10 pvc pass thrus + 10 dbl kb CJ + 10 pushups

Strength: 15:00 AMRAP

A) strict pullups x 8 

B) strict ring/bar/bench dips

C) standing DB curls x 8 reps (both at same time)

D) standing BB strict press x 8 (from floor)

*use spotters on pullups and dips, no bands today…

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Added by Nick Bloch on April 30, 2019 at 7:00pm — No Comments

190430 Hybrid WOD

Warmup: 10:00 AMRAP

row 20 calories + 5 burpees + 2 rope walks

Strength: 20:00 AMRAP

1 sled pull length

15 DB weighted situps (keep DB high and challenge yourself on weight)

barbell curl 21s (7 bottom to half way up, 7 half to top, 7 full)

15 v-ups (scale with toe touches if needed)…

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Added by Nick Bloch on April 29, 2019 at 7:00pm — No Comments

190430 CrossFit WOD

Warmup: 10:00

dynamic + 10 calorie bike + 10 BB strict press + 10 ring rows

Strength: 18:00

A) 10:00 to work up to a 3rm hang power clean

rest 2:00 and reset weight

B) 6 EMOM - 3 hang power cleans at 70-80% of A

Conditioning: 15:00 AMRAP w/partner

5…

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Added by Nick Bloch on April 29, 2019 at 7:00pm — No Comments

190429 CrossFit WOD

Warmup: 10:00 

row 500m or bike 35/25 calories + dynamic + 3x6 squats and jumping lunges

Strength: 22:00 total

A) quick 10:00 to build to a 5rm back squat for the day

rest 2:00 and reset weights

B) 10:00 to complete 5x5 at 75-80% of A (pick a weight and stay at that weight for all 5 sets)…

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Added by Nick Bloch on April 28, 2019 at 6:24pm — No Comments

190429 Hybrid WOD

Warmup: 12:00

row 500m + dynamic + 3 rounds: :20 kbs + 10 bb push press + 20 jumping lunges

Movement prep: 3 rounds FOR QUALITY

15 wall balls + 60' band monster walk (30 forward/30 backwards)

Strength: 15:00

back squat - 5x5 all sets at 5rm from last…

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Added by Nick Bloch on April 28, 2019 at 6:17pm — No Comments

190427 WOD

A) 3 sets at 85% sustained pace:

4min AMRAP:

9 cal bike + 6 american kbs 70/53# + 3 BMU

- 2 min rest - 

4min AMRAP

12 cal row + 8 wall balls + 4 strict HSPUs

- 2 min rest -

B) 3 sets:

40 cal ski + 60' hs walk (30/30) + 10 burpee RMU (5 dips on last rep)

- 3 min walk -

40 cal bike + 20 TTB + 10…

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Added by Nick Bloch on April 26, 2019 at 7:00pm — No Comments

190426 CrossFit WOD

Warmup: 10:00 AMRAP

bike 15/10 calories + 30' banded lateral walk R/L + 10 banded glute bridges

Strength: 20:00

A) deadlift - 5x5 (start moderate and build to a 5rm)

B) weighted elbow plank - 5x1:00 (only use weight if you can hold a good position UB)

Conditioning: 20:00 AMRAP…

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Added by Nick Bloch on April 25, 2019 at 7:00pm — No Comments

190426 Hybrid WOD

Warmup: 10:00 AMRAP

10 calorie bike + 15 BB good mornings + 20 banded glute bridges

Strength: 20:00

7x2 deadlifts (start at 8rm from week 1 and add each set building to a 2rm on the last set)

*10/7 calorie bike sprint IMMEDIATELY after your set of DL

Conditioning: w/…

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Added by Nick Bloch on April 25, 2019 at 7:00pm — No Comments

190425 CrossFit WOD

Warmup: 10:00 

dynamic + 3 rounds of 10 strict press 10 deadlifts 10 bent over rows (pass thrus with extra time)

Strength: 20:00

4-5 giant sets (no rest between movements, rest after the final movement for 2:00 before starting the next set)

1 - 10 bench press (start moderate and increase 5-10# per set

2 - 10 kipping pullups (if…

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Added by Nick Bloch on April 24, 2019 at 9:15pm — No Comments

190425 Hybrid WOD

Warmup: 10:00 AMRAP

5 TRX pushups + 20 pushup shoulder taps + 200' shuttle run

Strength: 20:00

bench press x 50 total reps (pick a weight you can only do 5-8 reps at a time)

*10 DB weighted situps after each set

Conditioning: for time

50' db bear crawl…

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Added by Nick Bloch on April 24, 2019 at 9:01pm — No Comments

190424 Hybrid WOD

Warmup: 10:00 AMRAP

2:00 bike + 25 squats + 2:00 bike + 25 BB back squats

Strength: 15-20:00 

5x5 back squats (work to a 5rm for the day)

*2 box jumps after each working set

**rest as needed between rounds

Conditioning:

4:00 AMRAP - single arm KB…

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Added by Nick Bloch on April 23, 2019 at 7:00pm — No Comments

190424 CrossFit WOD

Warmup: 10:00 AMRAP

bike 2:00 + 3 wall walks + 20 walking lunges + 20 air squats

Strength: every 2:00 x 5 rounds

50' SA db overhead walking lunge + 8 push press right arm + 50' SA db overhead walking lunge + 8 push press left arm

Conditioning: 14:00 AMRAP

20…

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Added by Nick Bloch on April 23, 2019 at 7:00pm — No Comments

190423 CrossFit WOD

Warmup: 10:00 AMRAP

bike 20/15 calories 65/55rpms + 21-15-9 BB strict press - hang power clean - reverse lunges

Strength: 5 rounds for quality

10 alternating DB POWER snatches (no muscle snatches, increase weight each set if possible)

10 alternating pistols, weighted if possible (sub ring pistols)

10 strict chin-ups (scale with…

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Added by Nick Bloch on April 22, 2019 at 7:00pm — No Comments

190423 Hybrid WOD

Warmup: 10:00

15 cal row + 30 situps + 30 ring rows + 30 situps + 15 calorie row

Strength: 20:00

1 heavy sled lap/ length (1st 10:00 do a lap, down and back, 2nd 10:00 just one length)

3 rope walks

1 farmer carry down/back

:30 bar hang

*heaviest possible on sled lap/length and farmers walk …

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Added by Nick Bloch on April 22, 2019 at 7:00pm — No Comments

190422 CrossFit WOD

Warmup: 10:00

dynamic + 21-15-9 american kbs and kb goblet squats

Strength: 8 EMOM

3 back squats (increase weight every round, start at 40-50% 1rm)

Conditioning: For Time (w/ a partner) 20:00 cap

100/75 calorie bike

100 american KBS 53/35#

100 wall…

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Added by Nick Bloch on April 21, 2019 at 9:02pm — No Comments

190422 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 10 split jumps 10 american KBS

Strength: 5 working sets

3 devils press + 30' farmers walk + 3 devils press + heavy sled push lap down/back

rest 1:30-2:00 between sets

Conditioning: for time

100 calorie bike…

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Added by Nick Bloch on April 21, 2019 at 8:56pm — No Comments

Easter

Gym closed today!

Added by Nick Bloch on April 21, 2019 at 9:41am — No Comments

190420 WOD

1) 12:00 AMRAP

40 DU/60 singles

2 kb deadlifts 53/35#s

2 kb front squats

2 kb hang to overhead (kb hang snatch or kb hang clean and press)

*reps on KBs increase by 2 every round

*sub with BB if you want, weight is then 115/75#

2) 3 rounds for time

50' hs walk (25' down/back)(sub 1:00 hs hold)

18 c2b…

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Added by Nick Bloch on April 19, 2019 at 7:00pm — No Comments

190419 Hybrid WOD

Warmup: 12:00

4 rounds: 10 TRX chest flys + 10 bench leg raises + 10 pushups + :20 dip lockout hold

Strength: 15-20:00

bench press x 9-7-5 (rest as needed between sets) x 2 rounds

1st round moderately heavy, 2nd round heavier...increase weight as reps decrease

working sets are then 9-7-5-9-7-5…

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Added by Nick Bloch on April 18, 2019 at 7:00pm — No Comments

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