Nick Bloch's Blog – June 2017 Archive (22)

170630 WOD

Strength: 15 minutes
1a) single arm DB overhead walk - 4x100' (50r/50l)
1b) strict pull-ups - 4x8 scaled (8 challenging ring rows)

Conditioning: 8:00 cap
9-7-5
Deadlifts (80% 1rm)
Muscle ups (ring or bar) scaled-c2b pull-ups

Extra: 1000m Row for time

Added by Nick Bloch on June 29, 2017 at 8:55pm — No Comments

170629 WOD

Strength: 15 minutes
Work to a max for the day - snatch grip push press + snatch balance + overhead squat

Conditioning: 7 AMRAP
15 power snatches 75/55#
30 double unders (50 singles)

Extra: tabata L-sit hold (bar)

Added by Nick Bloch on June 28, 2017 at 8:30pm — No Comments

170628 WOD

Strength: 15 minutes
1a) single leg squats on box - 4x10 r/l
1b) bb good mornings - 4x10 (heavy)

Conditioning: 12 emom
1- rope climbs c-3 rx-2 scaled-6 rope walks
2- box jump overs c-15 rx-12 24/20"
3- wall balls c-20 rx-15

Extra: 3 rounds

20 hollow rocks
20 arch rocks
1:00 plank

Added by Nick Bloch on June 27, 2017 at 8:06pm — No Comments

170627 WOD

Skill Conditioning: 8 emom
E- hspus c-15 rx-12 scaled-:45 hs hold
O- 3 shuttle sprints

Conditioning: 5 rounds (17 cap)
7 stoh c-185/125# rx-135/95#
14 ttb (sub sit-ups)
21 American kbs 53/35#

*Rest 1:30 after each round

Added by Nick Bloch on June 26, 2017 at 7:30pm — No Comments

170626 WOD

Strength- back squat every 2:00
3 at 80%
2 at 85%
1 at 87%
1 at 90%
1 at 92%
1 at 95%

Rest 2:00: 10+ reps at 78%, if you can do 10+ in one set then you are done, if not ,get 10 reps completed however you need to break them up.

Conditioning: 20 minute cap

for time

"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

Added by Nick Bloch on June 25, 2017 at 8:39pm — No Comments

170623 WOD

Strength: 15 minutes
Push press - 6x3 (work to a 3 rep max)

Conditioning: 7 minute cap
21-15-9
Deadlifts 225/155#
TTB (sub knee raises)

Extra: tabata V-ups x 8 rounds

Added by Nick Bloch on June 22, 2017 at 8:22pm — No Comments

170622 WOD

Strength: every 1:30 x 8 rounds
1 power clean + 1 clean + 1 jerk
(Start at 50% max cj and add # each round)

Conditioning: 20 EMOM
1- Row c-20/15 rx-16/12
2- rest
3- burpees to 6" target c-20 rx-15
4- rest

Added by Nick Bloch on June 21, 2017 at 7:58pm — No Comments

170621 WOD

Strength: 20 minutes
1a) standing single arm db press - 4x8 r/l
1b) single arm db Row (on bench)- 4x8 r/l

Conditioning: for 4 rounds, every 4 minutes complete
400m run
Handstand push-ups (only 1 abmat to scale hspus) c-20 rx-15 scaled-15 hr push-ups

Added by Nick Bloch on June 20, 2017 at 8:17pm — No Comments

170620 WOD

Skill: 10 emom
E- c-15 c2b rx-10 c2b scaled- 10-15 pull-ups
O- box jumps c-20 rx-15 scaled-16 stepups

Conditioning: 3 rounds (12 cap)
10 cj c-135/95# rx-95/65#
10 power snatches

Extra: 20/15 calorie bike, rest :30, 20/15 calorie ski

Added by Nick Bloch on June 19, 2017 at 7:52pm — No Comments

170619 WOD

Strength- back squat every 2:00
4 at 75%
3 at 80%
2 at 85%
1 at 87%
1 at 90%
1 at 92%
Rest 2:00 - max reps at 75% (your goal is to tie or beat your reps from last week at a slightly heavier weight)

Conditioning: for time (12 cap)
50 calorie Row
50 du (150 singles)
50 abmat sit-ups
50 du
50 thrusters 45/35#
50 du

Added by Nick Bloch on June 18, 2017 at 8:46pm — No Comments

170619 WOD

Strength- back squat every 2:00
4 at 75%
3 at 80%
2 at 85%
1 at 87%
1 at 90%
1 at 92%
Rest 2:00 - max reps at 75% (your goal is to tie or beat your reps from last week at a slightly heavier weight)

Conditioning: for time (12 cap)
50 calorie Row
50 du (150 singles)
50 abmat sit-ups
50 du
50 thrusters 45/35#
50 du

Added by Nick Bloch on June 18, 2017 at 8:46pm — No Comments

170616 WOD

Strength: 20 minutes
1a) bb floor press - 4x5, work to 5rm, add weight each set
1b) db bent over rows - 4x12 r/l

Conditioning: 16 emom
1- max burpee box jump overs 24/20"
2- rest
3- max thrusters 115/75#
4- rest

*score is total reps combined for both movements into 1 number

Added by Nick Bloch on June 15, 2017 at 8:58pm — No Comments

170615 WOD

Strength: 16 minutes
1a) double kb/db front rack lunges - 5x100'
1b) partner leg curls - 5x8

Conditioning: 4 rounds (17 cap)

400m run
10 deadlifts 225/155#
5 bmu (scaled 15 Pull-ups)

Added by Nick Bloch on June 14, 2017 at 8:40pm — No Comments

170614 WOD

1. Conditioning: 12 emom
1- 15/12 calorie Row


2- 12 ohs 95/65# (scale lighter ohs)


3- wall balls c-18 rx-15 20/14# to 10/9'

Rest 5:00

2. Conditioning: 6 amrap
10 db snatches alt r/l 50/35#
20 air squats

Then into 8:00 to find a max clean

Added by Nick Bloch on June 13, 2017 at 9:00pm — No Comments

170613 WOD

Strength: 15 minutes
1a) strict chin-ups - 4xmax (at least 5 ub or use spotter, if you can't do them, sub 5x eccentric 3 count)
1b) strict dips - 4xmax (at least 5 ub or use a spotter, if you can't do them, sub box dips x 12)

Conditioning: 3 rounds (12 cap)
20 ttb (sub 20# mb sit-ups)
15 stoh c-155/105# rx-135/85#
10 lateral burpees over the bar
50 double unders (100 singles)

Extra: 3x15 v-ups (rest as needed)

Added by Nick Bloch on June 12, 2017 at 8:00pm — No Comments

170612 WOD

Strength- back squat every 2:00
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 87%
1 at 90%
Rest 2:00 - max reps at 72% (your goal is to tie or beat your reps from last week at a slightly heavier weight)

Conditioning: 5 rounds
1:00 max calorie row
1:00 rest
1:00 max distance hs walk scaled-hspus or wall walks
1:00 rest

Added by Nick Bloch on June 11, 2017 at 7:00pm — No Comments

170609 WOD

Strength: 15 minutes
deadlift - 5/5/4/4/3/3/2/2/1

Conditioning: for time - 11:00 cap
40 wall balls 20/14#
30 Russian kbs 53/35#
50 pistols (goblet squats)
30 Russian kbs
40 wall balls

Extra: 3x1:00 hs hold, rest :30 between

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

170608 WOD

Strength: 15 minutes
5x 3 tng db power snatches + 5 ohs (work to max for complex)

Conditioning: 16 minute amrap
15/12 calorie Row
15 ttb (sub sit-ups)
30 double unders (100 singles)
30 ohs 45/35# (75/55# fs)

Added by Nick Bloch on June 7, 2017 at 8:19pm — No Comments

170607 WOD

Skill: 8 emom
E- 200m run
O- 5 bar muscle ups scaled-10-15 pull-ups

Conditioning: 3 rounds (15 cap)
400m run
3 rope climbs (sub 10 rope walks)
15 hspus (sub 15 hrpu)

Added by Nick Bloch on June 6, 2017 at 8:35pm — No Comments

170606 WOD

Strength: 5 rounds
1a) half kneeling db press x 10 r/l
1b) prowler push down/back (work to max weight)
1c) Heavy dball cleans x 8 (150/100/50#)

Conditioning: 7 emom
7 Deadlifts + 7 thrusters 95/65#

Extra: tabata hollow/arch holds

Added by Nick Bloch on June 5, 2017 at 7:00pm — No Comments

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