Nick Bloch's Blog – April 2020 Archive (21)

200430 WOD

A) For time

100 T2B (sub V-ups/Medball Sit-ups)

*EMOM including 0:00 - 4 Pushup + Renegade Row

1 Rep = Pushup + R.Row (Right or Left)

**Scale T2B number if needed

B) 6 Sets

Jog 200m (mile pace) - Run 100m (400m pace) - Sprint 100m (all out)

Rest 1:30 b/t Sets

*400m without stopping, warm-up well so you actually sprint

C) 15:00-20:00 Amrap

5/5 DB Overhead Squat

10…

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Added by Nick Bloch on April 29, 2020 at 11:21pm — No Comments

200429 WOD

A) 20:00 Amrap

21 Deadlifts

15 STOH

9 Thrusters

Rest 1:30 B/T Rounds

*DB or BB, if only 1 DB available complete 21/15/9 Complex Right - Rest 1:00 - 21/15/9 Complex Left - Rest 1:00 - etc

B) 14:00 EMOM

1- 10-16 Pistol Squats 

2- 8-12 HSPU (sub Pike Pushups or Hand Release Pushups)

*If you are proficient in both of these movements try 7 RFT of 16 Pistols + 12 HSPU

C) 3…

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Added by Nick Bloch on April 28, 2020 at 11:20pm — No Comments

200428 WOD

A) For time:

3 Rds: 21 Box Jump Overs + 21 DB Hang C+J (switch arms however)

Rest 3:00

3 Rds: 15 Burpees + 15 DDB Hang C+J

Rest 3:00

3 Rds: 9 BBJO + 9 Devil’s Press

*Sub Object Jump Overs for BJO and BBJO

B) Every 3:00 for 18:00

400m Run

Max Double Unders in remaining time

*18:00 straight, there is no built in rest time

C) 3-4 Sets:

15 Skull…

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Added by Nick Bloch on April 28, 2020 at 5:11am — No Comments

200427 WOD

A) 0:00-5:00: 100 Jump Squats for time

     5:00-10:00: 100 Split Squat Jumps for time 

     10:00-15:00: Accumulate max wall-sit time (break as needed)

B) 21:00 EMOM

1- :45 Steady state cardio (Anything you can do at a steady pace to spike heart rate Burpees/Rowing/Running/Biking...etc)

2- 25’ HSW (sub :25 Hold)

3- 16 Alt DB Snatches

C) For…

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Added by Nick Bloch on April 26, 2020 at 10:56pm — No Comments

200424 WOD

A) For Time

50 Alt DB Snatches

40 Hang C+J (Alternate hands whenever)

30 Alt Devil’s Press (Burpee-Snatch Right-Burpee-Snatch Left)

*E2MOM including 0:00- 200m Run

**scale distance to have at least 1:00 to work

B) For completion

20 Pistols

20 Weighted Pistols

20 Pistols

*If you’re comfortable/efficient with pistols treat as a for time piece

C) 3…

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Added by Nick Bloch on April 24, 2020 at 12:03am — No Comments

200423 WOD

A) 20:00 Amrap

10 Burpees

30 Double Unders (60 singles)

10 Box Jump Overs (jump overs of any object)

30 Double Unders

-Rest 1:00-

B) 12:00 EMOM

1- :40 Farmer Hold (DB preferred, but can use barbell)

2- 10 DB Box Step Overs (sub 30-40’ of Farmer Carry Lunge Walk)

C) For Completion

300’ of HSW (sub 100 Handstand Shoulder Taps - try to do as kick-up handstand but can do them…

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Added by Nick Bloch on April 22, 2020 at 11:19pm — No Comments

200422 WOD

A) 5 Unbroken Sets for time

5 Power Snatches + 5 Deadlifts + 5 Hang Squat Cleans + 5 Thrusters

*DB/BB, for BB regrip at the hip after power snatches before deadlifts, no setting down to regrip allowed

**You must complete all 20 reps unbroken. If you break at any point inside of a round, you must start that round over. Rest as needed b/t rounds, but it is for time.

B) Every 2:30 for 22:30 (9 Rds)

Run 400m

*Round 5…

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Added by Nick Bloch on April 21, 2020 at 11:43pm — No Comments

200421 WOD

A) 21:00 EMOM

1- 8 BB/DB Power Cleans (choose a weight you could do 15 unbroken)

2- 16 Air Squats

3- 48 Double Unders (sub singles x2 and practice dubs after)

*Add 1 rep to Power Cleans/Air Squats Each Round, Double Unders stay at 48 throughout 

B) 5 Sets:

X Pullups (pick a number you can always do unbroken, sub Rows/Curls)

Rest :30

Max HSPU (sub Max HS Hold(:45 CAP) straight into a Max set of…

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Added by Nick Bloch on April 20, 2020 at 11:48pm — No Comments

200420 WOD

A) 5 x 3:00 Amrap

100m Run

8 Front Squats (DB/BB)

6 STOH (DB/BB)

-Rest 2:00 b/t Amraps-

*pick up each Amrap where you left off

B) 18:00 EMOM

1- :30 Max BB/DB Curls

2- :30 Max BB/DB Skull Crushers

3- :30 Up-Down Planks

C) Death by Sit-ups

Min 1- 1 rep, Min 2- 2 reps....etc until cannot complete reps within the minute

*goal for almost everyone should be 15+

Added by Nick Bloch on April 19, 2020 at 11:00pm — No Comments

200417 WOD

A) 3 Rounds for time:

20 Deadlifts (BB/DB, typical Rx weight would be around 135-155/95-105 or 50s/35s)

200m Run

16 Pistol Squats (sub assisted pistols or front squats)

200m Run

12 STOH (BB/DB, use DL weight)

B) 15:00 Amrap Overhead Mobility

10 PVC Passthroughs

10 Wall-facing squats

5 Snatch Balance (PVC/BB)

5 Sots Press (as low as possible, PVC/BB)

*narrow grip as much as possible…

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Added by Nick Bloch on April 17, 2020 at 12:07am — No Comments

200416 WOD

A) 3 Sets for time:

30 Alt DB Snatches

15 DB Lateral Burpees

20 Single DB Box Step-ups (Hold DB however, but must stay above chest - sub reverse lunges)

10 DB Lateral Burpees

-Rest 1:1 between sets

*this is a good amount of rest time so have good intensity throughout

B) 3-4 Sets for completion

10 Med-Ball V-ups (pass b/t feet and hands each v-up)

:15 Hollow Hold (Hold med-Ball over or behind…

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Added by Nick Bloch on April 15, 2020 at 11:12pm — No Comments

200415 WOD

A) E3MOM until failure

24 Air Squats

18 PushUps

12 DB Renegade Rows (alternate reps, sub BB Bent over rows if not DBs)

2-4-6-8...etc DB/BB Squat Cleans (pick a moderate weight you could TnG for 6-8 Reps)

Rd1=24-18-12-2, Rd2=24-18-12-4, Rd3=24-18-12-6...etc

*Continue up the ladder until reaching failure

**Minimum of 4 Rds - so if you fall behind early complete up to 8 Squat Cleans for time

B) 3-4…

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Added by Nick Bloch on April 14, 2020 at 11:05pm — No Comments

200414 WOD

A) 4 Rounds for time:

400m Run

50 Double Unders (sub 100 singles, and practice dubs afterwards for 10:00)

10 BBJO

Rest 1:00 b/t rds

B) 2 Sets:

50 Sit-ups

40 Hollow Rocks

30 4-count Mountain Climbers

C) 7:00 EMOM

0:00-0:40- Max Rep Deadlifts (BB or DB, does not have to be UB)

0:40-1:00- DB/BB Hold

*Light weights = stay unbroken on both movements as long as…

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Added by Nick Bloch on April 14, 2020 at 12:03am — No Comments

200413 WOD

A) For Time

75 DDB Snatches (sub 120 Alt DB Snatches if only 1 bell)

*EMOM including 0:00 - 5 DB Thrusters (sub 3/3 DB Thrusters if 1 bell)

**Options - Decrease Reps on both movements if only have Heavy DBs, increase if you’d like if you have light DBs 

B) E3MOM for 18:00

:25 Max Distance Sprint

*Sub distance/hill if time it takes is close to :25 - if done with appropriate intensity, 2:35 of rest…

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Added by Nick Bloch on April 12, 2020 at 11:41pm — No Comments

200410 WOD

A) 5 Rounds for time

20 BFB/DBFB

1 Round of BB/DB “DT” (1 Rd = 12 DL - 9 Hang Power Cleans - 6 STOH)

*if you have equipment increase weight each round

B) “Cindy” or “Mary”

Cindy = 20:00 Amrap:

     5 Pullups - 10 Push Ups - 15 Air Squats

Mary = 20:00 Amrap:

     5 HSPU - 10 Alt Pistols - 15 Pull Ups

*substitutions - HSPU->Hand Release, Pull Ups->BB Bent Over or Bodyweight…

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Added by Nick Bloch on April 10, 2020 at 12:14am — No Comments

200409 WOD

A) 5 Rounds for time:

10 Devil’s Press (sub 15 Burpees to 12” target)

20’ HSW (sub :20 HS Hold)

10 Up-Down Planks

20’ HSW

B) 40:00 Amrap

2 Mile Run

Into Amrap of:

15 BB OHS (sub 8/8 DB OHS)

200m Run

10 BB Squat Snatches (sub 10 Alt DB Squat Snatches or 8/8 DB Snatches)

200m Run

C) 4 Sets For Conpletion

15 Tempo DB Tricep Extension (slow up/down - no…

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Added by Nick Bloch on April 8, 2020 at 11:14pm — No Comments

200408 WOD

A) For time

60 DB STOH (Sub 40 R then 40 L if only one DB)

50 Push Ups

40 T2B/V-ups(feet stay off ground)

*Every time you break perform 10 Burpees

**Breaking includes:

-DBs out of front rack/below shoulder height

-Resting on ground in pushups or out of good plank position (no piking)

-Coming off bar for t2b - feet touching ground for v-ups

B) 4 x 2:30 ON 1:30 OFF

20 Box Jump Overs (object…

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Added by Nick Bloch on April 7, 2020 at 11:30pm — No Comments

200407 WOD

A) 16:00 Amrap

400m Run

5 Clusters (Clean + Thruster from the ground, DBs or BB)

10 Front Rack Reverse Lunges (same weight as clusters)

B) 15:00-20:00 Amrap (Minimum of 3 Rds)

10-15 Romanian DL (BB/DBs do not touch ground)

15 DB Sit-ups

20 Glute Bridges

:30 Superman Hold

C) 4 Sets

10 Upright Rows

10 Front Raises

10 Lateral Raises

Rest 1-1:30 B/T…

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Added by Nick Bloch on April 7, 2020 at 12:38am — No Comments

200406 WOD

A) 

5 Rds for Time

50 Double Unders (100 Singles)

10 DDB Hang Snatch (Sub 7/7 SDB Hang Snatch)

   -Rest 5:00-

5 Rds for Time

10 Box Jump Overs (sub object)

10 DDB Hang C+J

B) 4-5 Sets (skill pace, not for time)

1:00 Elbow Plank

15 HSPU (sub hand-release or pike pushups)

:30 Hollow Hold

25’ HSW (Sub :25 Hold)

C)…

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Added by Nick Bloch on April 6, 2020 at 6:50am — No Comments

200403 WOD

A) For time

1 Mile Run

30 Pistols (scale with 40 BW lunges)

200 Double Unders (sub 400 Singles)

30 BBJO (jump over object if no box)

1 Mile Run

B) 4 Unbroken Sets

Max SHSPU -> Max HSPU -> Max HS Hold

*Each movement directly into the other

Other options:

Max DB/BB Strict Press -> Max HSPU -> Max HS Hold

Max Strict Press -> Max Push Press -> Max HS…

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Added by Nick Bloch on April 2, 2020 at 10:30pm — No Comments

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