Nick Bloch's Blog – June 2013 Archive (21)

130701 WOD

Strength

  • KB Push Press - 4x6
  • Ring Dips 4x8

WOD - 21-18-15-12-9-6-3 (16 min cap)

  • KB swings (american) 53/35#
  • Burpees
  • KB snatch 53/35# (DB 60/40#)

Added by Nick Bloch on June 30, 2013 at 4:25pm — No Comments

130628 WOD

Skill

  • 15 minutes HS walk/double unders
    • alt. between movements every 1:30

WOD - Max reps/rounds

  • 2 min max MU/HSPU/PU
    • rest 1 min
  • 7 minute AMRAP
      • 5 push jerks 155/115#
      • 7 deadlifts 155/115#
      • 9 MB situps 20/14#
    • rest 2…
Continue

Added by Nick Bloch on June 27, 2013 at 7:00pm — No Comments

130627 WOD

Strength

  • Barbell Floor Press - 5x2 (heavier then 6/12)

WOD - 12 Minute OMEM

  • Even Minutes
    • 8 overhead squats 115/75#
  • Odd Minutes
    • 8 strict pullups

Cashout

  • 30x T2B for time

Added by Nick Bloch on June 26, 2013 at 7:00pm — No Comments

130626 WOD

Weightlifting

  • 6 min OMEM - 1 snatch @75% 1rm

WOD - 8 min AMRAP

  • 6 thrusters 95/65#
  • 8 box jumps 30/24"

Cashout

  • 4x200m sprint      rest= 3:1, 2:1, 1:1

Added by Nick Bloch on June 25, 2013 at 7:00pm — No Comments

130625 WOD

Mobility

  • Individual mobility drills/exercises - 15 minutes

WOD - Chipper (18 min cap)

  • 50 du
  • 10 burpees
  • 40 du
  • 20 t2b
  • 30 du
  • 30 split jumps
  • 20 du
  • 40 hand release pushups
  • 10 du
  • 50 pullups

Cashout

  • 3 min…
Continue

Added by Nick Bloch on June 24, 2013 at 7:00pm — No Comments

130624 WOD (we'll be performing a few benchmark workouts over the next few weeks)

Strength

  • Back Squat 7x5 @75% (heavier than last week if you didn't have a 1rm)

WOD - Grace

  • 30 clean and jerks 135/95#

Cashout

  • 4x10 pistols alt. R/L

Added by Nick Bloch on June 22, 2013 at 3:00pm — No Comments

130621 WOD

Strength

  • DB Snatch 4x5 R/L

WOD - 14 Min AMRAP

  • 6 power snatches 95/65#
  • 12 SDHP 95/65#
  • 30 KB swings 53/35#

Cashout

  • 5x40yd sprints

Added by Nick Bloch on June 20, 2013 at 7:19pm — No Comments

130620 WOD

Strength

  • 10x1 - 1 power clean + 1 push press, heaviest possible

WOD 30-20-10

  • Pullups
  • MB Situps 20/14#
  • 400m run

Added by Nick Bloch on June 19, 2013 at 7:00pm — No Comments

130619 WOD

Skill

  • Kipping HSPU - 15 Minutes

WOD

2 min max effort box jumps 24/20"

8 min AMRAP

  • 50 double unders
  • 8 deadlifts 185/125#

2 min max effort box jumps 24/20"

Cashout

  • 30x good mornings w/ bar 45/33#

Added by Nick Bloch on June 18, 2013 at 7:16pm — No Comments

130618 WOD

Strength

  • Back Squat 6x6 @ 70% 1RM

WOD - 10 minute AMRAP

  • 8 ring dips
  • 10 wall balls 20/14#
  • 12 hand release pushups
  • 100m sprint

Cashout

  • 100x seated plate twists for time 45/35#

Added by Nick Bloch on June 17, 2013 at 7:23pm — No Comments

130617 WOD

Strength

  • Strict/Weighted Pull/Chinups - 5x5

WOD - 21-15-9

  • Power cleans 135/95#
  • Burpees
  • T2B

Cashout

2 minutes max reps air squats

Added by Nick Bloch on June 16, 2013 at 5:54pm — No Comments

130614 WOD

Mobility

  • Foam Roll/Stretch (Prancercise 9am only led by Katelyn Lindsley)

WOD - 'Helen'

  • 3 Rounds
    • Run 400m
    • 21 American KB Swings 53/35#
    • 12 Pullups

Cashout

  • Ring L-Sit practice 5 mins

Added by Nick Bloch on June 13, 2013 at 7:19pm — No Comments

130613 WOD

BBG

  • 7x1 - 2 position power snatch (floor/hang)

WOD - 12 Min Ladder

  • 2 hang power clean 135/95#
  • 2 HSPU (sub hand release pushups or feet elevated pushups)
  • 20 double unders/60 singles

Cashout

  • KB Waiters Carry x3 R/L 53/35#

Added by Nick Bloch on June 13, 2013 at 5:32am — No Comments

130612 WOD

Strength

  • Floor Press - 5x3 heaviest possible
  • Ring Dips - 4x10

WOD - 12-10-8

  • Front Squats 155/115#
  • OH Squat 135/95#
  • KB Snatch R/L 53/35#

Cashout

  • Tabata Situps x 8 rounds

Added by Nick Bloch on June 11, 2013 at 7:12pm — No Comments

130611 WOD

Skill

  • Kip/Butterfly - 15 minutes

WOD - 4 Rounds max reps *10 sec transition ea station

  • 1 min pullups
  • 1 min push press 115/75#
  • 1 min rope climb (1 climb = 10 reps)

Cashout

  • 5 min OMEM 10 lateral burpees over bar

Added by Nick Bloch on June 10, 2013 at 7:00pm — No Comments

130610 WOD

Strength - Work up to 1rm clean

WOD - 14 min OMEM

Even Mins - 5 deadlifts @75%

Odd Mins - 200m run

Cashout - 30 T2B

Added by Nick Bloch on June 9, 2013 at 9:43pm — No Comments

130607 WOD

Weightlifting

  • 7x1 - 2 position snatch, heaviest possible

WOD - (2) 4 min AMRAPs

  • 5 power snatches 95/65#
  • 10 Wall Balls 20/14#

3 minute rest

  • 5 SDHP 95/65#
  • 20 split jumps

Cashout

400m sprint x 1 (compare to 5/21/13)

Added by Nick Bloch on June 6, 2013 at 7:00pm — No Comments

130606 WOD

Strength

  • Work up to 1rm Push/Split Rack Jerk

WOD - For Time (14 min cap)

  • 60 double unders
  • 60 KB swings 53/35#
  • 60 box jumps 24/20"
  • 60 hand release pushups
  • 60 situps

Cashout

30 x Good Mornings (light)

Added by Nick Bloch on June 5, 2013 at 7:16pm — No Comments

130605 WOD

Strength

  • 1a) Single leg DB deadlift - 4x8 R/L
  • 1b) DB split squat - 4x8 R/L

WOD - 14 Min OMEM

  • 1 Front squat 155/115#
    • add 1 squat each minute until you can't complete the squats and pullups in that minute
  • 5 Pullups

Cashout

  • 30 pistols…
Continue

Added by Nick Bloch on June 5, 2013 at 5:19am — No Comments

130604 WOD

Skill - 15 Minutes (alt. every 3 minutes)

  • Double unders
  • Hand stand holds/walk

WOD - 30-20-10 (15 min cap)

  • Hang power cleans 135/95#
  • Burpees
  • K2E

Cashout

  • Tabata Pushups

Added by Nick Bloch on June 4, 2013 at 5:26am — No Comments

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