Nick Bloch's Blog – June 2016 Archive (22)

160701 WOD

AsRx

(Men/Women)

14 minutes AMRAP:

70 double-unders

7 ring muscle-ups

7 snatches (155/105lbs)

Masters 35-39

(Men/Women)

14 minutes AMRAP:

70 double-unders

7 ring muscle-ups

7 snatches (155/105lbs)

Masters 40-44

(Men/Women)

14 minutes AMRAP:

70 double-unders

7 ring muscle-ups

7 snatches (135/95lbs)

Masters 45-49

(Men/Women)

14 minutes AMRAP:

70 double-unders

7 ring muscle-ups

7… Continue

Added by Nick Bloch on June 30, 2016 at 7:05pm — No Comments

160630 WOD

Strength:
1) back squat - 5x3 @75%
2) front squat - 10x3 @80%

Conditioning: not for time
1000m row or 5 minute bike hr 140-150bpm

Added by Nick Bloch on June 29, 2016 at 7:37pm — No Comments

160629 WOD

Strength

1a) BB bent over row - 5x5 (heavy but with perfect form)

1b) seated strict db/kb alternating strict press - 5x5

Conditioning: 15 min AMRAP

21 American KBS 53/35#

15 ttb (sub knee raises)

9 deadlifts c-225/155 rx-185/125#

*2 rope climbs after each round c-1 legless, 1 regular scaled - alternate rounds :20 chinup hold, 5 rope walks

Added by Nick Bloch on June 28, 2016 at 7:00pm — No Comments

160628 WOD

BBG/technique: 15 minutes to work to a 2rm power clean and push jerk, drop and reset after first rep

Conditioning: 18 EMOM
1- calorie row c-15/12 Rx-12/9
2- double unders c-30 ub Rx-30 scaled-60 singles
3- 5 power clean and jerks at 75% of 2rm from BBG

Added by Nick Bloch on June 27, 2016 at 7:50pm — No Comments

160627 WOD

New back squat/front squat program. This is a 12 week cycle where we will bs/fs 2x per week on Monday and Thursdays. Each day you will perform 10x3 back squats and 5x3 front squats, alternating order each day. Use your new or current 1rm back squat and front squat. Squat session will be limited to 25-30 minutes with shorter conditioning on those days.

Strength:

1) back squat - 10x3 @ 75% of 1rm back squat

2) front squat - 5x3 @ 80% of 1rm front squat

rest EXACTLY…

Continue

Added by Nick Bloch on June 26, 2016 at 8:25pm — No Comments

160624 WOD

Those signed up will complete #3. If you are not signed up you can pick which one to do. However there will be a time cap placed on #4 for the rest of the class. Those signed up will have to find another time before Monday evening to complete #4 since there is no time cap for the rx version.





AsRx - Granite Games #3

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (245/165lbs)

12 handstand push-ups

8 deadlifts… Continue

Added by Nick Bloch on June 23, 2016 at 8:47pm — No Comments

160623 wod

Deadlift 1rm
Fran

Added by Nick Bloch on June 22, 2016 at 8:00pm — No Comments

160622 WOD

compare scores to 1/27/16

Gymnastics: 15 minutes

max reps UB hspu (if you cannot perform HSPU, spend this time working on HS holds and hspu technique)

Conditioning: 10 min cap

100 burpees for time (move forward every 20 reps)

Added by Nick Bloch on June 21, 2016 at 7:00pm — No Comments

160621 WOD - Testing Week

Compare to 1/26/2016

Strength: 15 minutes to find a 1rm push press

Conditioning: 2k row for time

Added by Nick Bloch on June 20, 2016 at 7:00am — No Comments

160620 Testing Week

***Please make sure to try and get all testing done this week! If you miss a day please try to get to open gym and make up the test. The strength elements are the most important to get done because all percentage work for the next cycle will be based off these 1rm numbers.

Strength: 25 minutes to find 1rm back squat (compare to 1/28/16)



Gymnastics: 15 minutes to find max UB T2B (compare to 1/28/16)

*if you cannot perform T2B spend this time working on your kip and…

Continue

Added by Nick Bloch on June 19, 2016 at 6:08pm — No Comments

160617 WOD

AsRx

17 minutes:

50 calorie row

50 wall ball shots

50 shoulder to overhead

50 box jumps

Men:

20lb ball – 10ft target

115lb Shoulder to Overhead

24” Box

Women:

14lb ball – 9ft target

85lb Shoulder to Overhead

20” Box

Masters 35-39

17 minutes:

50 calorie row

50 wall ball shots

50 shoulder to overhead

50 box jumps

Men:

20lb ball – 10ft target

115lb Shoulder to Overhead

24”… Continue

Added by Nick Bloch on June 16, 2016 at 9:13pm — No Comments

160616 WOD

Conditioning: 21 EMOM

1 - Calorie Row c-15/12 rx-12/9

2 - 3 shuttles

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

Movement and Mobility with Sara: 15 - 20 minutes

Added by Nick Bloch on June 15, 2016 at 7:22pm — No Comments

160615 WOD - DELOAD WEEK

Strength: push press 5x5 @ 50%

Skill: rope climb

Conditioning: 4 rounds for max reps

1:00 max c2b pullups

1:00 rest

1:00 max deadlifts c-225/155# rx - 185/115#

1:00 rest

Added by Nick Bloch on June 14, 2016 at 7:00pm — No Comments

160614 WOD

Strength:
1a) db snatch - 4x10 alt r/l
1b) partner leg curls - 4x10

Conditioning: 9 AMRAP

5 thrusters c-155/115# Rx-115/75#
30 double unders/100 singles

Extra: tabata split jumps empty bb

Added by Nick Bloch on June 13, 2016 at 7:28pm — No Comments

160613 WOD Deload Week

Strength: back squat 5x5 @50%

Skill: kipping pull-up

Conditioning: For Time (15 min cap)

40 ttb (sub abmat situps)

40 burpee box jumps overs 24/20"

40 hspu (sub HR pushups)

40 calorie row

Added by Nick Bloch on June 12, 2016 at 11:54am — No Comments

160610 WOD

AsRx

(Men/Women)

15 minutes:

10 squat clean & jerks

(135/85lbs)

15 burpees over bar

8 squat clean & jerks

(185/115lbs)

15 burpees over bar

6 squat clean & jerks

(225/145lbs)

15 burpees over bar

4 squat clean & jerks

(275/175lbs)

15 burpees over bar

2 squat clean & jerks

(305/200lbs)

15 burpees over bar

MAX squat clean &… Continue

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

160609 WOD

Strength: Deadlift

5 @ 40/50/60%

5 @ 75%

3 @ 85%

1+ @ 95% (tie/beat 5/13)

Conditioning: For Time

500m row

Movement and Mobility with Sara  15-20 minutes

Added by Nick Bloch on June 8, 2016 at 7:00pm — No Comments

160608 WOD

Strength: Push press (+10# to 1rm x 90%)

5 x 40/50/60%

5 x 75%

3 x 85%

1+ x 95% (tie/beat reps from 5/11)

Conditioning: 12 EMOM

E - 200m run

O - c- 5 bar MU rx- 12 pullups scaled- 12 jumping pullups

rest 2 minutes

3 minutes - max burpees to 6" target

Added by Nick Bloch on June 7, 2016 at 8:15pm — No Comments

160607 WOD

Strength: power snatch

1) 10 minutes to work to a 1rm for the day

2) 5 EMOM x 3 t&g reps at 75% of #1

Conditioning: 12 E3MOM (3 minutes to complete a 400m run and 7 snatches, if you finish early then rest until the next 3 minute mark...rounds start at 0:00, 3:00, 6:00, 9:00)

400m run

7power snatches c-155/115# rx-115/75#

Added by Nick Bloch on June 6, 2016 at 7:00pm — No Comments

160606 WOD

Strength: back squat (+20# on to your original 1rm)

5/3/1+ look back to 5/9 in your book to tie or beat the last set of 1+

5@ 40/50/60%

5 @ 75%, 3 @ 85%, 1+ at 95%

Conditioning: For Time 12 min cap

21-15-9-6-3

thrusters 95/65#

power cleans

Added by Nick Bloch on June 5, 2016 at 3:35pm — No Comments

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