Nick Bloch's Blog – June 2019 Archive (43)

190701 CrossFit WOD

Warmup: 10:00 

dynamic + 3 rounds: 10 ring rows + 10 kbs + 10 pvc pipe overhead squats

Strength: 20:00

1a) BB bench press - 5x5

1b) strict chin-ups - 5x5 (weighted if possible, sub spotted pullups if you can't do sinlges)

1c) ring/bench dips - 5x8 (spot on rings or use a bench/box)

1d) BB bent over rows -…

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Added by Nick Bloch on June 30, 2019 at 8:42pm — No Comments

190701 Hybrid WOD

Warmup: 10 AMRAP

10/7 calorie bike + 10 air squats + 10 BB reverse rack lunges + 20 KB swings

Strength: 20:00

Complete 2 rounds: 10/8/6

back squat + reverse lunges + back squat

(10 back squats + 10 reverse lunges + 10 back squats, 8/8/8, etc, the second round try to go heavier than the first…

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Added by Nick Bloch on June 30, 2019 at 6:32pm — No Comments

190629 WOD

1) 5 rounds (alternate 1a and 1b)

1a) bench press x 3 reps (build in weight to 3rm)

1b) weighted chin-up x 3 reps (build in weight each set)

2) for time

50/35 calorie bike erg

400m run

50/35 calorie row

800m run

50/35 calorie assault bike

1600m run…

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Added by Nick Bloch on June 29, 2019 at 7:30am — No Comments

Schedule Change 6/30 Sunday

Open gym 2-4pm only Sunday, 6/30

Added by Nick Bloch on June 28, 2019 at 10:23am — No Comments

190628 Hybrid WOD

Warmup: 10 AMRAP

30' banded lateral walk r/l + 20 kbs + 1:00 elbow plank (weighted if possible)

Strength: every 2:00 x 8 rounds (alternate a and b)

a) 10 deadlifts + 100' farmers walk carry + 10 deadlifts

b) 10 hang cleans + 10 front rack reverse lunges 

*you will have alot of time, really challenge yourself with weights…

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Added by Nick Bloch on June 27, 2019 at 7:00pm — No Comments

190628 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 5 pushups + 5 ring rows + 10 squats

Strength: 15:00

back squat - 4x5 @75%

Conditioning: for time (18 cap)

25 pistols alt. r/l (sub goblet squat with 44/26# kb)

25 db snatches 50-60/35-40#

25 pistols

25 db…

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Added by Nick Bloch on June 27, 2019 at 7:00pm — No Comments

190627 Hybrid WOD

Warmup: 10:00

400m run + 3 rounds: 10 pushups + :15 star plank r/l + :20 accumulated ring dip hold

Strength: 15:00 (4 working sets)

6 bench press @75-85% 

15 banded lat pulldowns

20 banded triceps extensions

Conditioning: for time (20…

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Added by Nick Bloch on June 26, 2019 at 8:37pm — No Comments

190627 CrossFit WOD

Warmup: 8:00

dynamic + 2 rounds: 10 double kb/db deadlifts + 10 empty BB good mornings + :20 plank hold

Strength: 4 rounds (15:00 cap)

A) deadlift x 5 reps (start at 70% of 1rm and add 10-20# each set) 

B) ring pushups x 10-15 reps (break up if needed, if 10 is easy, do 15, THUMBS OUT at lockout)

rest :30 after deadlifts before…

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Added by Nick Bloch on June 26, 2019 at 8:30pm — No Comments

190626 Hybrid WOD

Warmup: 20:00

heavy sled push length

:60 sandbag/dball hold

10 TRX rocker pikes

15 ab wheel rollouts

bike 12/8 calories easy pace 60/50 rpms

Conditioning 1: for time (9 cap)

30-20-10

db box stepup 24/20" 

kbs swings 70/53#

*50' db walking lunge after each round

*lunge and…

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Added by Nick Bloch on June 25, 2019 at 7:00pm — No Comments

190626 CrossFit WOD

Warmup: 10:00

bike 12/8 calories + 10 BB strict press (alt. back/front rack) + 10 curls + 10 squat jumps

Strength: 15:00

A) behind the neck strict press - 4x3 (jerk grip)

B) ring rows - 4x8 (feet elevated on box if needed, otherwise make them AHAP)

*alternate A and B…

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Added by Nick Bloch on June 25, 2019 at 7:00pm — No Comments

190625 Hybrid WOD

Warmup: 10:00

dynamic + 15 tempo BB strict press + 25 ring rows + 35 situps + 25 RR + 15 tempo strict press

Strength: 20:00 (alternate A and B) (A and B are completed as giant sets with no/minimal rest between exercises, B should be done UB)

A) 10 BB bent over rows + 3 hard rope walks + max pullups (scale to get 8-10 minimum)

rest…

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Added by Nick Bloch on June 24, 2019 at 7:00pm — No Comments

190625 CrossFit WOD

Warmup: 10 AMRAP

bike 10/7 calories + 20 walking lunges + 10 pushups + 5 heavy KBS 70/53#

Strength: 15:00

A) front squat - 4x8 at 70% 1rm (if you don't have a 1rm build to a challenging but doable weight when warming up, complete all working sets at the same weight)

B) kipping HSPUs - 4x10

*rest :60 between exercises once…

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Added by Nick Bloch on June 24, 2019 at 7:00pm — No Comments

190624 Hybrid WOD

Warmup: 10:00

30/21 calorie bike + dynamic + 3 rounds: 10 air squats + 10 jump squats + 5 burpees

Strength: 8 EMOM

4 back squats @ 75-80% 1rm

*8th minute is AMRAP reps without failing

Conditioning

6:00 ladder 3/6/9 etc

wall balls and…

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Added by Nick Bloch on June 23, 2019 at 7:15pm — No Comments

190624 CrossFit WOD

Warmup: 8 AMRAP

dynamic + 3 rounds: 5 pushups + 10 squats + 5 ring rows

Strength: 15:00 (warmup then alternate A&B)

A) barbell bent over row - 4x5 w/:02 pause (try to go heavier than last week)

B) tempo KB overhead squat - 4x3 r/l (3 seconds down/3 pause/3 seconds up, perform all reps on one arm UB before switching) scale to…

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Added by Nick Bloch on June 23, 2019 at 7:10pm — No Comments

190621 CrossFit WOD

Warmup: 8 AMRAP

10/7 calorie bike/row + 10 ring rows + 3 wall walks + 10 BB hang cj

Skill Conditioning: every 1:30 x 5 rounds each

A) bike 20/14 calories (capped at 1:00 to work)

B) :45 handstand hold (your choice face wall or back to wall, if you come down before :45, immediately begin pushup plank shoulder taps until…

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Added by Nick Bloch on June 20, 2019 at 8:20pm — No Comments

190621 Hybrid WOD

Warmup: 12:00

dynamic warmup + 3 rounds: 10 r/l kb punch/crunch + 10 ab wheel rollouts + 10 ring pushups

Strength: 20:00 w/spotter or partner

bench press: 4 rounds (try to go every 4-5 minutes)

each round consists of 3 drop sets, each set goes to failure, no rest between sets, rest 2:00 between rounds

*start your first weight…

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Added by Nick Bloch on June 20, 2019 at 8:14pm — No Comments

190620 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 10 american KBS + 10 goblet squats + :10 star plank r/l

Strength: 15:00

A) DB/KB push press - 4x10 (start moderate and increase # every round)

B) BB back squat - 4x10 (start at 60% 1rm and add each set, should be completed under :30-:45)

C) Weighted situp - 4x15 (have a partner hold/step on…

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Added by Nick Bloch on June 19, 2019 at 9:10pm — No Comments

190620 Hybrid WOD

Warmup: 15:00

40/30 calories (increase pace every 8-10 calories)

into: 3 rounds of - 30' banded lateral walk + 10 squats + 30 back + 10 squats + 10 WB + 10 situps

Strength: back squat

10 reps every 3:00 x 8 rounds 

*men @ bodyweight/women .75 bodyweight

**complete 15 weighted situps after every set…

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Added by Nick Bloch on June 19, 2019 at 9:03pm — No Comments

190619 CrossFit WOD

Warmup: 10 cap

400m run + 3 rounds: 10 single leg glute bridges r/l + 30' banded lateral walk r/l + :30 arch hold

Strength: hang power clean

10:00 to work to a 1rm hang power clean for the day (technique is number 1 priority!)

rest 2:00 and set bar to 80-85% of what you hit for the day

every :30 x 10 rounds - 1 hang power…

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Added by Nick Bloch on June 18, 2019 at 7:30pm — No Comments

190619 Hybrid WOD

Warmup: 10 AMRAP

400m run + 4 rounds: 10 bb good mornings + :15 star plank r/l + :30 arch hold

Strength: deadlift

5-7 minutes to build to 85% 1rm

then...

15:00 row...every 1:30 including 0:00 complete 2 deadlifts at 85%

*keep row pace 2:10/2:30 

Conditioning: 3 RFT…

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Added by Nick Bloch on June 18, 2019 at 7:30pm — No Comments

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