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

180601 WOD

Warmup: 10 minutes

3 rounds: 5 inch worms/10 russian kbs 70/53#/10 calories

Strength: 20 minutes

1a) deadlift - 5x5 at 75%

1b) plank - :20 each, right side/middle/left side (no rest between)

Conditioning: with a partner (20:00 cap)

50 box step-overs 50/35#…

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Added by Nick Bloch on May 31, 2018 at 7:00pm — No Comments

180531 WOD

Warmup: 10 minutes

21-15-9

calorie row or bike/ring rows/pushups

Strength: 20 minutes

1a) bench press - 5x5 (start at a challenging weight and add each set, groups of 3-4 per bench at most)

*make sure you wrap your thumbs around the bar

1b) strict pullups - 5x5 (use a spotter if you cannot do them…

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Added by Nick Bloch on May 30, 2018 at 7:00pm — No Comments

180530 WOD

Warmup: 10 minutes

3 rounds: 10 pushups/10 push press/10 american kbs/10 calorie bike

Strength: 15 minutes

1a) push press - 4x4 at 75% of 1rm

1b) BB bent over row - 4x8 w/ :02 pause at top position (alt grip each round)

Conditioning: death by....(15 min…

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Added by Nick Bloch on May 29, 2018 at 6:03pm — No Comments

180529 WOD

Warmup: 10 minutes

1:30 bike and 400m jog

3 rounds: 10 walking lunges/3 inch worms/5 wall squats/100m run

Strength: 20 minutes

1a) back squat - 5 x 5 at 75%

1b) overhead plate lunges - 5 x 100' (down/back long way across gym) 45/35#

Conditioning: every 4:00 for 4…

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Added by Nick Bloch on May 28, 2018 at 8:25pm — No Comments

180525 WOD

Warmup: 10 minutes

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

3 rounds: 15 kbs/10 calorie bike or row/5 burpees to 6" target

Strength: 20 minutes

deadlift - 5x5 at 75/80/85/90/95% (sets 1-4 unbroken, last set as singles with :30 rest between reps)

Conditioning: 13…

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

180524 WOD

Warmup: 10 minutes

1:30 row/bike and 400m run

dynamic warmup

Strength: 20 minutes

back squat - 2 (sets) x 5 (reps) at 75%, 1x5 at 80%, 1x5 at 85%, 5 singles at 90% with :30 seconds of rest between singles

Conditioning: 10 EMOM

E - 200m run

O - 20…

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Added by Nick Bloch on May 23, 2018 at 7:11pm — No Comments

180523 WOD

Warmup: 12 minutes

400m jog then....

3 rounds: 200m run + 10 ring rows + 10 clapping pushups

Strength: 12 minutes

1a) push press - 3x5 at 70% of 1rm

1b) db/kb single arm row - 3x8 r/l

Conditioning: 20 minute cap

800m run/40 calorie row/20 ttb (sub…

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Added by Nick Bloch on May 22, 2018 at 7:00pm — No Comments

180522 WOD

Warump: 10 minutes

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

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories…

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Added by Nick Bloch on May 21, 2018 at 8:27pm — No Comments

180522 WOD

Warump: 10 minutes

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

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories…

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Added by Nick Bloch on May 21, 2018 at 8:27pm — No Comments

180521 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run 

30-20-10 squats and american kbs 53/35#

Strength: 20 minutes

back squat - 5x5 at 70/75/80/85/90% (first 4 sets ub, last set 3/2)

Conditioning: running clock

0-7:00 - find a 1rm power clean for the…

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Added by Nick Bloch on May 20, 2018 at 5:50pm — No Comments

180519 WOD

1) strength: 20 minutes (alt exercises)

a - bench press - 5x5 (start moderate and increase weight each set)

b - strict pullup - 5 x max

2) Oly: every 1:30 x 6 sets

1 clean pull + 1 power clean + 1 squat clean (add # each round, start around 50-60% 1rm clean)

3) Skill…

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Added by Nick Bloch on May 19, 2018 at 6:56am — No Comments

180518 WOD

Warmup: 10 minutes

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

3 rounds: :30 elbow plank/5 inch worms/10 pushups

Strength: 20 minutes

deadlift - 5x5 at 75/80/85/90/95 (first 3 sets ub, last 2 sets as singles, rest as needed between sets and reps)

Conditioning: 4…

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Added by Nick Bloch on May 17, 2018 at 8:56pm — No Comments

180517 WOD

Warmup: 10 minutes

1:30 row/bike and 200m run

21-15-9 air squats/walking lunges/russian kbs (21 of each, then 15 of each, finish with 9 reps of each)

Strength: 20 minutes

1a) front squat - 5x5 at 70% of 1rm front squat (if you don't have a 1rm, warmup to a challenging weight and perform all sets at that weight, reps should be tough…

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Added by Nick Bloch on May 16, 2018 at 8:54pm — No Comments

180516 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 15 minutes

push press - 5x5 at 70/75/80/85/90% of 1rm (break up sets at 85/90% as needed to complete reps)

Conditioning: for time (18 cap)

50 hs pushups (sub pushups or 1/2 of…

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Added by Nick Bloch on May 15, 2018 at 6:31pm — No Comments

180515 WOD

Warmup: 10 minutes

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

3 rounds: 50 singles/5 burpees/10 ring rows/10 kbs

Strength: 15 minutes

1a) seated (floor) alternating db shoulder press - 4x8 R/L

1b) chin-up hold - 4x:30 (accumulate :30 with chin above bar)

Conditioning: 3:00 AMRAP x 6…

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

180514 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run 

dynamic warmup

Strength: 20 minutes

back squat - 5x5 at 70/75/80/85/90%

Conditioning: 5 rounds for time (15:00 cap)

200m run

15 thrusters 95/65#

9 lateral burpees over the bar

Added by Nick Bloch on May 13, 2018 at 8:30pm — No Comments

180512 WOD

1) every 1:30 x 6 rounds 

1 squat clean + 2 front squats (start at 60-70% max and add weight each round)

2) 3 rounds

100' db front rack walking lunges + 20 db front squats

*pick a weight you can lunged down/back w/out stopping, perform 20 front squats when you get back to where you started 50/35#s, rest as needed between…

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Added by Nick Bloch on May 12, 2018 at 7:42am — No Comments

180511 WOD

Warmup: 10 minutes

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

dynamic warmup

Strength: 15 minutes

deadlift - 5x5 at 70/75/80/85/90% of 1rm (break up set of 90% if you must, touch and go is preferred)

Conditioning: with a partner (20:00 cap)

100 db power snatches…

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Added by Nick Bloch on May 10, 2018 at 7:00pm — No Comments

180510 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run 

dynamic warmup

Strength: 20 minutes

back squat - 5x5 at 65/70/75/80/85% of 1rm (try to get thru 80% ub, break up 85% set if you must)

Conditioning: for time (18 cap)

50 TTB (sub sit-ups with 20/14#…

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Added by Nick Bloch on May 9, 2018 at 7:53pm — No Comments

180509 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run 

30/20/10: pushups and squats w/ :30 hs hold after each round

Strength: 18 minutes

push press - 5x5 at 65/70/75/80/85% of 1rm 

Conditioning: 16 EMOM (:45 to complete work each minute)

1 - 5 power clean and…

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Added by Nick Bloch on May 8, 2018 at 7:00pm — No Comments

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