Nick Bloch's Blog – June 2018 Archive (25)

180629 WOD

Warmup: 10 minutes

1:30 bike/run + dynamic warmup

Strength: 15 minutes

1a) BB good mornings - 4x8 (moderate to heavy, add # each set)

1b) half kneeling db press - 4x8 r/l

Conditioning: 12 AMRAP

3/6/9/12....etc

deadlifts…

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Added by Nick Bloch on June 28, 2018 at 8:52pm — No Comments

180628 WOD

Warmup: 10 minutes

3 rounds: 200m jog + 5 pause wall squats + :20 bar hang + :15 star plank r/l

Strength: every 1:30 x 4 rounds each, alternate movements

1 - back squat x 10 reps at 65-70% of your 1rm

2 - 200m run

*goal to complete both movements in under :50, squat with a partner and work together if you need to change weight…

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Added by Nick Bloch on June 27, 2018 at 7:30pm — No Comments

180627 WOD

Warmup: 10 minutes

20-15-10: calorie bike + BB strict press + medball front squat (bear hug)

Strength: 15 minutes

1a) SA db overhead carry - 4 x 200' (down back right/down back left)

1b) double kb front rack carry - 4 x 200' men 53/70#s, women 35/53#s

Conditioning: 24 EMOM…

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Added by Nick Bloch on June 26, 2018 at 6:37pm — No Comments

180626 WOD

Warmup: 8 AMRAP

10 calorie bike + 10 russian kbs + 20 pushup shoulder taps + 20 lunges

Strength: 3 rounds (not for time, perfect strict reps) 15 cap

10 strict pullups (scale with band/box/spotter)

20 ring pushups

30 air squats

Conditioning: 12 AMRAP…

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Added by Nick Bloch on June 25, 2018 at 8:15pm — No Comments

180625 WOD

Warmup: 10 minutes

5 rounds of :20/:10 bike/row then..

3 rounds: 10 single arm kb swings R + 5 front squats/10 SA swings L + 5 front squat

Strength: 15 minutes

work to a heavy, but perfect 3rm overhead squat (positions first, weight second!, no misses)

*spend this time working on technique and opening your overhead squat…

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Added by Nick Bloch on June 24, 2018 at 7:46pm — No Comments

180623 WOD

1a) strict press - 5x5

1b) strict pullup - 5x5 (sub 10 hard ring rows)

2) 10 EMOM - 3 hang squat cleans

3) 20 AMRAP

15 cal bike

100' kb front rack walk 53/35#s

200m run

1 round of Cindy

4) 4 rounds

20 back extensions

20 gh situps

Added by Nick Bloch on June 23, 2018 at 7:19am — No Comments

180622 WOD

Warmup: 10 minutes

3 rounds: 20 russian kbs/10 glute bridges/10 calories/:30 plank

Strength: 20 minutes

1a) deadlift - 5 x 5 start at 60-70% and add weight each set

1b) farmers walk - 5 x 100' (heaviest possible)

Conditioning: every 4:00 x 4 rounds

400m…

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Added by Nick Bloch on June 21, 2018 at 8:03pm — No Comments

180621 WOD

Warmup: 10 AMRAP

10 calorie bike + 10 squat jumps + high knees down/back + bear crawl down/back

Strength: every 1:30 x 4 rounds each

1 - 80' DB front rack walking lunges (x2DBs) open standards 50/35# (scale # to finish at 1:15 or less)

2 - banded good mornings (green or blue band) - max reps 1:00 perfect technique…

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Added by Nick Bloch on June 20, 2018 at 8:01pm — No Comments

180620 WOD

Warmup: 10 minutes

3 rounds: 50 single jump rope + 3 pushups + 3 wall walks + :15 star plank R/L

Skill Conditioning: every 1:30 x 4 rounds each

1 - 75 double unders (1:00 practice)

2 - shoulder taps (facing wall) 20-30 reps scale-pushup hold shoulder taps

Conditioning: For Time…

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Added by Nick Bloch on June 19, 2018 at 8:17pm — No Comments

180619 WOD

Warmup: 10 minutes

21-15-9: ring rows/calorie bike/pushups

Strength: 15 minutes

1a) half kneeling SA DB shoulder press - 4 x 8 r/l

1b) chin-up hold - 4 x :20 accumulated

Conditioning: 3:00 AMRAP x 4 rounds

20/12 calorie bike (use bikes first, if not enough…

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Added by Nick Bloch on June 18, 2018 at 8:04pm — No Comments

180618 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 20 minutes

front squat/back squat: 5 x 4/8 at 70% 1rm back squat

rest 3:00 between sets

Conditioning: 3 rounds for time (12 cap)

20 calorie row

20 TTB

20 box jumps (step down) 24/20"

Added by Nick Bloch on June 17, 2018 at 6:35pm — No Comments

180616 WOD

1) 12 EMOM

E - 3 singles at 75% 1rm power snatch

O - 200m run

2) 6/5/4/3/2/1 bar muscle ups

*after each set complete 7 box jump overs 30"/24"

3) for time

50-40-30-20-10 calorie bike

12-14-16-18-20 c2b pullups

Added by Nick Bloch on June 16, 2018 at 7:00am — No Comments

180615 WOD

Warmup: 10 minutes

21-15-9: situps/russian kbs/calorie bike

Skill Conditioning: 10:00 cap

100 DU (300 singles)

50 hspus (scaling options: accumulate 3:00 hs hold or 15 wall walks or 60 shoulder taps)

100 DU (300 singles)

Conditioning: 7 rounds for time (25…

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Added by Nick Bloch on June 14, 2018 at 7:30pm — No Comments

180614 WOD

Warmup: 12 minutes

3 rounds: 400m jog/5 pullups or ring rows/10 pushups/15 squats

Conditioning: 2 rounds 1:00 work/:30 rest

prowler push (2x45#s on each sled) down high handles, back low handles

farmers walk 70/50# DBs

bike

row

D-ball clean over shoulder alt. R/L 150/100/50#

burpee box jump over…

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Added by Nick Bloch on June 13, 2018 at 7:28pm — No Comments

180614 WOD

Warmup: 12 minutes

3 rounds: 400m jog/5 pullups or ring rows/10 pushups/15 squats

Conditioning: 2 rounds 1:00 work/:30 rest

prowler push (2x45#s on each sled) down high handles, back low handles

farmers walk 70/50# DBs

bike

row

D-ball clean over shoulder alt. R/L 150/100/50#

burpee box jump over…

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Added by Nick Bloch on June 13, 2018 at 7:27pm — No Comments

180613 WOD

Warmup: 10 minutes

3 rounds: 10 overhead squats w/ pvc pipe or empty BB/3 wall walks/:30 plank/10 calories

Strength/Technique: 20 minutes

3 position power snatch (hip + above knee + floor)

Conditioning: 12 AMRAP

18/12 calorie row

15 TTB (sub…

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Added by Nick Bloch on June 12, 2018 at 8:21pm — No Comments

180612 WOD

Warmup: 10 minutes

3 rounds: 50' R/L db overhead carry/10 ring rows/10 calorie bike

Strength: 15 minutes

1a) BB strict press - 4 x 5 with tempo (4 second lowering each rep)

1b) ring rows - 4 x 5 with tempo (4 second lowering each rep)

Conditioning: with a partner (16…

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Added by Nick Bloch on June 11, 2018 at 7:55pm — No Comments

180611 WOD

Warmup: 10 minutes

3 rounds: 200m run/20 squats/10 burpees

Strength: 15 minutes

1a) front squat - 4x3 (start at 50% and add weight each set)

1b) db single leg deadlifts - 4x8 r/l

Conditioning: every 4:00 x 5 rounds

400m run

1 round of DT…

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Added by Nick Bloch on June 10, 2018 at 8:40pm — No Comments

180609 WOD

1) 15 minutes 

work to a 3rm jerk

2) PC + PP x 4 sets, rest 2 min between sets

1 power clean + 8 push press

3) every 3:00 x 4 sets

run 200m

1 20' rope climb

4) 12…

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Added by Nick Bloch on June 9, 2018 at 7:19am — No Comments

180608 WOD

Warmup: 10 minutes

2 rounds: 400m run + 20 russian kbs + 10 calories

Strength: 8 EMOM

E - 15 deadlifts c-225/155# rx-185/125#

O - 30 DU (:30 practice)

Conditioning: chipper (20 cap)

40/30 calorie bike

40 box jump overs c-30/24"…

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

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