Nick Bloch's Blog – June 2015 Archive (22)

150701 WOD - Testing Week

Strength - 20 minutes to find 1rm deadlift (compare to 1/21/2015)

Conditioning: "Fran" 10 min cap

21-15-9

Thrusters 95/65#

Pull-ups (up to green band allowed for pullups, sub ring rows)

Added by Nick Bloch on June 30, 2015 at 7:00pm — No Comments

150630 WOD - Testing Week

BBG: 20 minutes to find 1rm snatch (from the floor)

Conditioning: 100 burpees for time (10 min cap) compare to 12/24/14

Added by Nick Bloch on June 29, 2015 at 7:00pm — No Comments

150629 WOD - Testing Week

We will be performing various testing during the next week. From 1rm tests to benchmark tests. Please make sure to attend class this week. If you miss a day please come during open gym or another class to make-up your missed testing. The next 12-16 week strength cycle will be based off your testing numbers so if you don't test them, you won't have a starting point!

Class schedule:

0-10:00 - warmup

10:00 - 40:00 - find your 1rm back squat (compare to…

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Added by Nick Bloch on June 28, 2015 at 3:14pm — No Comments

150626 WOD

Strength: 15 minutes

work to max power clean triple for the day, drop and reset quickly before each rep (focus on perfect footwork and power position)

Conditioning: 10 min AMRAP

21-15-9

power clean (70% of max triple from above)

pistol alt r/l each rep (sub 53/35# goblet squat)

Added by Nick Bloch on June 25, 2015 at 8:06pm — No Comments

150625 WOD

BBG: 15 minutes - test 1rm pull-up, weighted

*if you can't do a bw or weighted pull-up, perform 5x5 eccentric pull-ups w/ 3 second lowering (setup box if you need to so that your chin starts over the bar)

**take your time on these and focus on staying tight and controlling the lowering of the pull-up vs just holding for a second and dropping to the bottom position

Conditioning: 10 min OMEM

E - burpees c-18 rx-15

O - wall balls 20/14# c-20…

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Added by Nick Bloch on June 24, 2015 at 8:30pm — No Comments

150624 WOD

Strength: 15 minutes - work to 5rm back squat

Conditioning: 5 rounds for total reps (15 minutes)
(each station :30/:30 work to rest, rotate during rest)

1 - row for calories (each calorie counts as a 'rep')

2 - hang power snatch c-135/95# rx-115/75#

3 - TTB (sub knee raises)

Extra: DB snatch - 3x10 R/L

Added by Nick Bloch on June 23, 2015 at 5:00pm — No Comments

150623 WOD

Strength: 15 minutes

1a) 4x50' single kb OH walking lunge (get 2 R, 2 L)

1b) 4x8 partner leg curls (focus on eccentric)

Conditioning: 3 rounds for time (12 min cap)

400m run

20 box jump overs 24/20" (sub 20 step overs)

10 hand stand pushups c-6/4" deficit (sub :30 hs hold or 1:00 plank hold)

Extra: foam roll

Added by Nick Bloch on June 22, 2015 at 5:00pm — No Comments

150622 WOD - Bring a guest week!

***Bring a guest this week for free. If they sign up for a month's membership you'll receive 50% off your next month's membership!!!

Strength: 15 minutes

1a) Ring rows - 4x8, controlled tempo, feet elevated if possible

1b) Double KB push press - 4x8

Conditioning: 12 min AMRAP

30 double unders/100 singles

20 push press 115/75# (goal is to go unbroken)

10 HR pushups

Extra: tabata hollow/arch holds

Added by Nick Bloch on June 21, 2015 at 1:25pm — No Comments

150619 WOD

Stength: 15 minutes work to 5rm deadlift

Conditioning: 15 min OMEM

1 - rope climbs c-3 rx-2

2 - 20 kbs c-american 53/35#

3 - 15 goblet squats 53/35#

Extra: 4x10 good mornings, light focus on stretch

Added by Nick Bloch on June 18, 2015 at 7:00pm — No Comments

150618 WOD

BBG: 12 minutes - pause OHS (3 second pause at rock bottom) work to 3rm for the day

Conditioning: for time 9 minute cap

12 front squats (from the floor) c-225/155# rx-185/125#

9 strict HSPU c-deficit 4/2"

6 weighted pistols 53/35#

400m run

Added by Nick Bloch on June 17, 2015 at 7:30pm — No Comments

150617 WOD

Strength:

1a) Push press - 5x3, work to max triple for the day

1b) BB row - 5x8

Conditioning: 10 min OMEM

5 c2b pullups (sub 10 ring rows if more than green band) and 15 box jumps 24/20"

Extra: shuttle sprints x 5

Added by Nick Bloch on June 16, 2015 at 7:00pm — No Comments

150616 WOD

BBG: 15 mins to work to max power snatch + hang power snatch

Conditioning: 20 min AMRAP
5 snatches 135/95#
10 lateral burpees
15 deadlifts 135/95#
30 DU/:30 practice

Added by Nick Bloch on June 15, 2015 at 7:00pm — No Comments

150615 WOD - DELOAD

Strength: 8 min E2MOM - 10 front squats under :30 at 50% 1rm

Conditioning: 9 min AMRAP

15 wall balls 20/14#

15 american kbs 53/35#

Extra: 5 min OMEM - :20 ring L-sit

Added by Nick Bloch on June 14, 2015 at 7:00pm — No Comments

150612 WOD

Strength: 15 minutes

1a) 5x 1 push press + 1 push jerk + 1 split jerk

1b) 5x5 - strict chin-ups, weighted if possible

Conditioning: 5 rounds for time (14 min cap)

200m run

15 burpees to 45# plate

Extra: mobility

Added by Nick Bloch on June 11, 2015 at 7:00pm — No Comments

150611 WOD

BBG: 12 min every 1:30 - 3 t&g power clean + push jerk, work to heaviest possible UB

Conditioning: 24 min OMEM

1 - :40 row for max calories

2 - :40 max DU/DU practice

3 - :40 max back squats 135/95# (from floor)

Added by Nick Bloch on June 10, 2015 at 7:00pm — No Comments

150610 WOD

Strength: 15 minutes

1a) floor press - 5x5

1b) db or kb single arm bent over rows - 5x5 r/l

Conditioning: 21-15-9 (8 min cap) SCALE WEIGHT OR DIPS TO FINISH UNDER THE CAP

deadlift 225/155#

ring dips (use band or yellow parallettes)

Extra: shuttle sprints x 5 (sprint/backpedal)

Added by Nick Bloch on June 9, 2015 at 7:00pm — No Comments

150609 WOD

BBG: 15 minutes - work to 3rm power snatch

Conditioning: 16 min cap

400m run

30 kbs 53/35# russian

400m run

20 ttb (1:00 hollow, 1:00 arch hold)

400m

10 strict HSPU (only 15# plate + ab mat) (sub 1:00 hold or 1:00 wall walk)

400m run

Added by Nick Bloch on June 8, 2015 at 7:00pm — No Comments

150608 WOD

Strength: 8 min E2MOM - 10 front squats under :30, add 10# from last week if you finished every set under :30, 5# if you were at :30, no weight if over :30

Conditioning: 12 min OMEM

even minutes - burpee box jumps 24/20" c-12 rx-10

odd minutes - 10 pullups c-c2b rx-pullups (sub 10 ring rows if more than a green band is needed)

Added by Nick Bloch on June 7, 2015 at 12:30pm — No Comments

150605 WOD

BBG: 15 minutes - snatch balance + overhead squat (emphasis on speed and footwork) work to max complex for the day

Conditioning: 3 rounds for time (12 minute cap)

7 overhead squats c-135/95# rx-105/75#

5 HSPU c-4/2" deficit

3 MU (sub 5 strict pullups, no bands, or 10 ring rows)

Extra: your choice - MB situps/ab wheel/GHD situps 3x15

Added by Nick Bloch on June 4, 2015 at 7:42pm — No Comments

150604 WOD

Strength: 12 minutes work to max squat clean thruster

Conditioning: for time (15 min cap)

800m run

40 hang power cleans c-135/95# rx-95/65#

30 HR pushups

20 BB front rack lunges (same weight as above)

400m run

Added by Nick Bloch on June 3, 2015 at 7:00pm — No Comments

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