Nick Bloch's Blog – May 2017 Archive (23)

170601 WOD

Strength: 7 emom
1 power snatch + 1 oh squat, start at 50% 1rm and add weight each round

Conditioning: 30 emom
1- 15/12 calorie Row
2- 3-5 bmu (sub 10-15 pull-ups)
3- 15 wall balls 20/14# to 10/9'
4- 15 ttb (sub abmat situps)
5- 20 air squats
6- rest

Added by Nick Bloch on May 31, 2017 at 7:51pm — No Comments

170531 WOD

Strength: 5 rounds

DB single arm oh carry 50'r/50'l
1:00 weighted elbow plank, work to max weight

Conditioning: 4 rounds
Every 4 minutes complete
400m run
15 American kbs c-70/53# rx-53/35#
10 burpees

Added by Nick Bloch on May 30, 2017 at 7:55pm — No Comments

170530 WOD

Strength- back squat every 2:00
7 at 60%
6 at 65%
5 at 70%
4 at 75%
3 at 80%
2 at 85 %
Rest 2:00 - max reps at 68% (your goal is to beat your reps from last week at a slightly heavier weight)

Conditioning: 'DT' (12 minute cap)
5 rounds for time
12 deadlifts 155/105#
9 hang cleans
6 push jerks

Extra: tabata 2pt planks

Added by Nick Bloch on May 29, 2017 at 8:00pm — No Comments

170526 WOD

Strength: every 1:30 for 5 rounds
3 power cleans - drop each rep, add weight each set, work to a max for the day

Conditioning: 10 emom
E - 10 deadlifts c-225/155# rx-185/125#
O - box jump c-20 rx-12 (scale to shorter box or plates,NO STEPUPS)

Extra: 3 x 1:00 hs hold, nose and toes
1:00 rest between rounds

Added by Nick Bloch on May 25, 2017 at 8:03pm — No Comments

170525 WOD

Strength: 12 emom
E - :40 max strict pull-ups (sub chin-up hold or ring rows)
O - :40 max push-ups

Conditioning: 20 AMRAP
400m run or 20/15 calorie Row
15 ttb (sub abmat situps)
15 STOH 115/80#
15 front squats (same as above)

Added by Nick Bloch on May 24, 2017 at 8:30pm — No Comments

170524 WOD

Strength: 15 minutes
Work to a max snatch balance + overhead squat

Conditioning: 7 min cap
21-15-9
Db snatch 50/35# alternate arms each rep
Wall balls 20/14# to 10/9'

Extra: tabata 2pt plank

Added by Nick Bloch on May 23, 2017 at 7:56pm — No Comments

170523 WOD

Strength: 15:00 every 1:30
Alternate
1- 100' double kb front rack walk 53/35#
2- 1:00 weighted elbow plank

Conditioning: 5 rounds (15 cap)
20/15 calorie Row
15 burpees

Rest 1:1

Added by Nick Bloch on May 22, 2017 at 7:30pm — No Comments

170522 WOD

Strength: back squat - E2MOM

8 reps at 50%

7 reps at 55%

6 reps at 60%

5 reps at 65%

4 reps at 70%

3 rep at 75%

rest exactly 2:00, then perform max reps at 65% (your set ends when you take more than 1 breathing cycle at the top of the squat before performing the next rep)

Conditioning: 15:00 every 1:30

alternate between

1 - 100' oh plate lunge 45/35# (scaled weight as needed to make 100' in the 1:30)

2 - muscle-ups…

Continue

Added by Nick Bloch on May 21, 2017 at 3:30pm — No Comments

170519 WOD Testing Week

Strength: 20 minutes
Find 1rm deadlift

Conditioning: Fran (10 minute cap)
21-15-9
Thrusters 95/65#
Pull-ups

Added by Nick Bloch on May 18, 2017 at 7:51pm — No Comments

170518 WOD TESTING WEEK

Strength: 20 minutes
Find a 1rm clean (from the floor, power or full)

Conditioning: Grace (8 minute cap)
30 clean and jerks for time 135/95#

Added by Nick Bloch on May 17, 2017 at 7:41pm — No Comments

170517 WOD Testing Week

Strength: 15 minutes

find 1rm push press

Conditioning: 10 min cap

100 burpees for time

Added by Nick Bloch on May 17, 2017 at 4:56am — No Comments

170516 Testing Week

Olympic Lifting: 20 minutes

1rm snatch (from the floor, power or full)

Conditioning:

2k row for time

Added by Nick Bloch on May 15, 2017 at 7:00pm — No Comments

170515 WOD - testing week

Strength testing:

20 minutes to find a 1rm back squat

Skill testing:

15 minutes to find max set of unbroken pull-ups
(If you can't do pull-ups, find max time chin-up hold)

Added by Nick Bloch on May 14, 2017 at 6:27pm — No Comments

Saturday, May 13th 2017

Olympic Lifting:

1a) snatch pull - 5x3 (3 count pause at knee) at 110% of 1rm snatch

1b) seated single arm db press - 5x8 r/l

or

2a) glute bridges w/ BB - 5x10

2b) ghd back extension - 5x10 (# if possible)

Conditioning: 18 emom

1 - 15/12 calorie bike (or row)

2 - 200m run

3 - 10 db power cleans 50/35#

Added by Nick Bloch on May 13, 2017 at 8:08am — No Comments

170512 WOD

Strength: 15 minutes
Deadlift: 5x5 at 60% 1rm

Conditioning: 20 amrap (partners or solo)
1 person work while other rests)

50' double kb/db lunge (50/35#)
40 calorie Row
30 wall balls
20 hr push-ups
10 kb/db thrusters (same weight as lunge)

Added by Nick Bloch on May 11, 2017 at 8:16pm — No Comments

170511 WOD DELOAD WEEK

Skill/gymnastics: 20 minutes

C- 5x5 bmu
Rx- 5x3 bmu
Scaled- 5x8 pu or c2b pull-ups

Conditioning: 12 emom
E- 200m run
O- 2 rope climbs (scaled 10-15 pull-ups)

Added by Nick Bloch on May 10, 2017 at 8:38pm — No Comments

170510 WOD

Strength: 15 minutes

1a) push press - 5x5 at 60% current 1rm

1b) bb bent over row - 5x8

Conditioning: 18 EMOM

1 - 40 double unders (:45 practice)

2 - 10 front squats c-155/115# rx-115/80#

3- hspu c-15 rx-10 scaled- :45 hs hold

Added by Nick Bloch on May 9, 2017 at 7:00pm — No Comments

170509 WOD - DELOAD WEEK

Olympic Lifting: 10 emom
3 tng power snatches at 60% of 1rm

Conditioning: 16 emom
1- burpees c-20 rx-15
2- rest
3- box jump overs 24/20" c-20 rx-15
4- rest

Added by Nick Bloch on May 8, 2017 at 6:42pm — No Comments

170508 WOD - DELOAD WEEK

Strength:
1a) back squat - 5x5 @ 60%
1b) bb good mornings - 5x10 (empty barbell)

Conditioning: 21 emom
1- 20 air squats
2- 5 clean and jerks c-155/115# rx-135/95#
3- 12/9 calorie row

Added by Nick Bloch on May 7, 2017 at 8:30pm — No Comments

170505 WOD

Strength: 15 minutes
Deadlift - work to 2rm, 95%+ of current 1rm is the goal

Conditioning: for time (17 cap)
60 calorie Row
50 db snatches 50/35# (open standards)
40 pistols alt r/l (scaled use rings)
30 burpees
20 db ohs 50/35# 10R/10L(sub goblet squats)

Added by Nick Bloch on May 4, 2017 at 7:57pm — No Comments

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