Nick Bloch's Blog – May 2016 Archive (21)

160601 WOD

Strength:

push press - (+10 to 1rm then take 90%)

5 @ 40/50/60%

3 @ 70/80%

3+ @ 90% (tie or beat reps from 5/4

Conditioning: 4 rounds for time

1:00 max c2b pullups (scaled is pullups or jumping pullups)

1:00 rest

1:00 max burpee box jump overs 24/20"

1:00 rest

Extra: tabata hollow/arch x 4 rounds each

Added by Nick Bloch on May 31, 2016 at 7:19pm — No Comments

Schedule change

Afternoon open gym will start at 4pm M-F instead of 3pm.

Added by Nick Bloch on May 31, 2016 at 11:05am — No Comments

160531 WOD

Strength:

back squat - (20# to your 1rm)

warmup - 5 @ 40/50/60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (tie/beat reps from 5/2)

Conditioning: 16 EMOM

1 - calorie row c-17/13 rx-13/10

2 - 30 double unders (scaled 50 singles) - c-unbroken DU

3- 10 deadlifts c-225/155# rx-185/115#

4 - wall balls c-20 rx-15

Added by Nick Bloch on May 30, 2016 at 5:30pm — No Comments

160530 WOD - MEMORIAL DAY MURPH

Alone or as partners complete for time - 60 min cap

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

*RX version will be to complete the reps in order, 100/200/300. You can break them up if you need to.

**All movements can be scaled.

***Wear a 20# vest if you have one

****Drop-ins welcome, $15/each

Added by Nick Bloch on May 29, 2016 at 12:00pm — No Comments

160525 WOD

Strength: 15 minutes

deadlift - add 20# to your 1rm and take 90%

warm-up sets 5 @ 40/50/60%

working sets 5 @ 65, 75%, 5+ @ 85% (last set tie/beat 4/29)

Conditioning: for time (15 min cap)

21-15-9

GTOH (power clean and push press/jerk or power snatch) c-135/95# rx-115/75#)

*5 rope climbs after each round (sub is 20 pullups or 20 jumping pullups after each round)

Added by Nick Bloch on May 24, 2016 at 7:00pm — No Comments

160523 WOD

Strength: 15 minutes

back squat - add 20# to your 1rm and take 90%

warm-up sets 5 @ 40/50/60%

working sets 5 @ 65, 75%, 5+ @ 85% (last set tie/beat 4/25)

Conditioning: 3 rounds (12 min cap)

400m run

21 wall balls 20/14# c-10' rx-10/9'

15 American KBS 53/35#

Extra: 5 EMOM

200m run

Added by Nick Bloch on May 22, 2016 at 6:06pm — No Comments

160520 WOD

Strength: 15 minutes

Deadlift - 5x5 @ 50% (of you 90% for this cycle)

Conditioning: 3 rounds for time (14 min cap)

400m run

10 deadlifts c-315/205# rx-225/155#

10 bar muscle-ups (sub 20 pullups or 20 jumping pullups)

Extra: tabata hollow/arch rocks

Added by Nick Bloch on May 19, 2016 at 7:00pm — No Comments

160519 WOD

Conditioning: 20 AMRAP

50 calorie row

50 Russian KBS 53/35# 

40 wall balls c-unbroken

40 ttb (sub abmat situps)

30 double unders (100 singles)

30 overhead squats 95/65# (sub front squats if you can't perform a full OHS, 115/85#)

Movement/Mobility with Sara - 20 minutes

Added by Nick Bloch on May 18, 2016 at 7:00pm — No Comments

160518 WOD

Strength:

1a) push press - 5x5 @50% (of your 90% for this cycle)

1b) ring L-sit - 5 x :30 (accumulated total time) sub parallet or box L-sit hold

Conditioning: 

1) 8 EMOM

E - 200m run

O - HSPU c-15 rx-10 (sub :40 HS hold)

rest 2:00

2) For Time (10 min cap)

400m run

40 burpees to 6" target

200m run

20 burpees to 6" target

Added by Nick Bloch on May 17, 2016 at 7:00pm — No Comments

160517 WOD

Strength:

1a) strict pullups - 5 x 10 (sub 5x10 ring rows)

1b) good mornings - 5 x 10 (light, focus on stretch and technique)

Conditioning: 4 rounds (13 min cap)

20 pistols (30 ring assisted if you can't do them)

10 power cleans 145/100#

Extra: farmers walk x 4 down/back

Added by Nick Bloch on May 16, 2016 at 7:00pm — No Comments

160516 WOD

DELOAD WEEK

1) back squat - 5x5 @ 50%

2) 7 EMOM - 1 power snatch + 2 OHS

rest 3:00

3) complete every 4 minutes for 3 rounds

row 500m

20 HR pushups

40 split jumps

Added by Nick Bloch on May 16, 2016 at 5:00am — No Comments

160513 WOD

Strength: 18 minutes

Deadlift (1rm + 10#)

warm-up sets - 5 @ 45%, 5 @ 55%, 5 @ 65%

working sets - 5 @ 75%, 3 @ 85%, 1+ @ 95% (tie/beat reps from 4/15)

Conditioning: 4 rounds (24 minutes)

1:15 max calorie row

:45 rest

1:15 max burpees to 6" target

:45 rest

1:15 max rope climbs (alternate rope walks/chin-up hold)

:45 rest

Added by Nick Bloch on May 12, 2016 at 7:00pm — No Comments

160512 WOD

Conditioning: 18 EMOM

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

2 - muscle-ups c-4 rx-2 (sub 8 ring rows and 8 ring dips/box dips)

3 - rest

Movement and Mobility w/ Sara - 20 minutes

Added by Nick Bloch on May 11, 2016 at 7:00pm — No Comments

160511 WOD

Strength:

Push press (1rm + 5#)

warm-up sets - 5 @ 45%, 5 @ 55%, 5 @ 65%

working sets - 5 @ 75%, 3 @ 85%, 1+ @ 95% (tie/beat reps from 4/13)

Conditioning: 7 AMRAP Ladder 2,4,6,8, etc....

2 deadlifts c-185/125# rx-135/95#

2 STOH

20 double unders / 50 singles

4 DL

4 STOH

20 double unders / 50 singles

Extra: 10 EMOM Alt

E - :20/:20 hollow/arch

O - shuttle sprint

Added by Nick Bloch on May 10, 2016 at 7:00pm — No Comments

160510 WOD

Strength:

1a) floor press - 5x5 (work to 5rm)

1b) strict chin-ups - 5 x max effort (sub 5x5 chin-ups with 3 second eccentric)

Conditioning: 4 rounds (15 min cap)

100' hs walk (sub 1:00 hs hold, must accumulate 1:00 each round)

8 overhead squats c-155/115# rx-115/75# (if you sub front squats, go heavier)

rest 1:00 after each round

Added by Nick Bloch on May 9, 2016 at 7:00pm — No Comments

160509 WOD

Strength:
1a) back squat 5/3/1+ 75/85/95%
1b)standing box jumps - 5x3

Conditioning: 14 emom
E- burpee box jump overs c-12 rx-9
O- TTB c-15 rx-12 sub 20 knee raises

Added by Nick Bloch on May 8, 2016 at 4:10pm — No Comments

160506 WOD

Strength: 25 minutes

1a) deadlift (add #10 to your 1rm from 4/8 and take 90%)

warm-up sets - 5 @ 40%, 5 @ 50%, 5 @ 60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (tie/beat your reps from 4/8)

1b) 5 x 1:20 weighted plank, heavier than last week, start after your 50% warmup set

Conditioning: 4 rounds for time (15 cap)

400m run

7 power clean + push jerk c-155/125# rx-125/85#

rest 1:00

Added by Nick Bloch on May 5, 2016 at 7:30pm — No Comments

160505 WOD

Conditioning: 18 EMOM

:45 - :50 max at each station

1 - calorie row c-17/14 rx-14/11

2 -5 clusters (squat clean thruster) c-135/95# rx- 95/65#

3 - 2 rope climbs (sub 6 rope walks)

Movement and Mobility w/ Sara 15-20 minutes

Added by Nick Bloch on May 4, 2016 at 7:00pm — No Comments

160504 WOD

Strength: 18 minutes

1a) push press (add #5 to your 1rm from 4/6 and take 90%)

warm-up sets - 5 @ 40%, 5 @ 50%, 5 @ 60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (tie/beat your reps from 4/6)

1b) double kb/db bent over row - 5x8 (start alternating these in after your 50% warmup set)

Conditioning: for time (16 cap)

80 wall balls 20/14# to 10/9'

30 double unders/100 singles

60 ttb (sub ab-mat situps)

30 double unders

40…

Continue

Added by Nick Bloch on May 3, 2016 at 7:00pm — No Comments

160503 WOD

BBG: 20 minutes

work to a max for the day - snatch balance + 2 OHS (from the rack)

Conditioning: 10 EMOM

E - 200m run (yes, run....515 dress appropriately)

O - 10 HSPU and 10 pullups (sub 5 hand release pushups and 10 jumping pullups)

Extra: ab wheel 3x15

Added by Nick Bloch on May 2, 2016 at 7:00pm — No Comments

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