Nick Bloch's Blog – July 2016 Archive (20)

160801 WOD - DELOAD WEEK

Strength: 15 minutes

1) back squat - 5x3 @ 60%

2) front squat - 5x3 @ 60%

Rest 1:00 between sets

Conditioning: 25 min AMRAP

40 calorie row

40 overhead squats 45/35#

40 Russian KBS 53/35#

5 rope climbs (sub 20 pullups or 20 ring rows)

Added by Nick Bloch on July 31, 2016 at 3:32pm — No Comments

160729 WOD

Strength: 20 minutes
1a) push press - 5x5, add weight each set
1b) deadlift - 5x5, add weight each set
Rest 1:00 between movements

Conditioning: 18 EMOM
1- 200m run
2- burpees to 6" target c-14 rx-12
3- 5 STOH c-185/125# rx-125/85#

Added by Nick Bloch on July 28, 2016 at 6:22pm — No Comments

160728 WOD

Strength: 50 minutes to complete

1a) back squat - 10x3 @ 87%

1b) front squat - 5x3 @ 92%

*rest 1:30-2:00 MAX (that means actually having the bar out of the rack and squatting when your rest is over, this should not take 60 minutes +)

**if you cannot perform 3 reps unbroken, DO NOT take weight off the bar, perform 2-1 or 1-1-1 with about :40 of rest between reps, if you do this, you do not get 2:00 rest between sets

Extra:

400m run x 3

rest 1:1…

Continue

Added by Nick Bloch on July 27, 2016 at 7:00pm — No Comments

160727 WOD

BBG: 15 minutes to work to a max for the day

3 hang power cleans

Conditioning: 20 minute AMRAP
50 calorie row
40 Ttb (sub abmat sit-ups)
30 box jumps 24/20"
20 wall balls 20/14# to 10/9'
10 power cleans 135/95#
5 muscle ups (sub 10 ring rows and 10 ring dips)

Added by Nick Bloch on July 26, 2016 at 7:41pm — No Comments

160726 WOD

Strength:
1a) bb floor press - 6x3
1b) bb bent over rows - 6x5

Conditioning: 16 EMOM
1- thrusters c-15 rx-10 95/65#
2- du c-40 Rx-20 scaled-40 singles
3- c2b pull-ups c-12 Rx-8 scaled-10 jumping c2b
4- hspu c-8 deficit 45# plates Rx-8 scaled-:40 hold

Added by Nick Bloch on July 25, 2016 at 8:39pm — No Comments

160725 WOD

1) back squat - 5x3 @ 87%
2) front squat - 10x3 @ 92%
*if you cannot perform 3 ub reps, rack the bar between your 2nd and 3rd rep and rest :10-:15 before completing your last rep

No more then 1:30-2:00 rest between sets

3)for time (10 cap)
3 rounds
500m row
20 American kbs 53/35#

Added by Nick Bloch on July 24, 2016 at 4:41pm — No Comments

160722 WOD

Strength: 15 minutes to work to a max for the day
Push press + push jerk + split jerk (from the rack or blocks)

Conditioning: 15 EMOM
1- 15/12 calorie row
2- 9 hang power cleans c-155/115# rx-115/85#
3- rope climbs c-3 Rx-2 scaled-5 rope walks

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

160721 WOD

Strength:

1) back squat - 10x3 @ 84%

2) front squats - 5x3 @ 89%

NO MORE THEN 1:30-2:00 rest between sets (if you fail reps break each set into 2-1 with :10 rest between your 2nd and 3rd rep)

Extra:

1a) single leg split squat front foot elevated 3x10 each leg (hold first rep at bottom 1" off the floor for :15 before beginning your 10 reps for that leg)
1b) ab wheel 3x15

Added by Nick Bloch on July 20, 2016 at 8:40pm — No Comments

160720 WOD

Strength: 5 rounds
:30 max c2b pull-ups (sub pull-ups or ring rows)
1:00 rest
:30 max STOH at 50-60% 1rm push press
1:00 rest

Conditioning: 15 minutes
Every 3 minutes complete
400m run
20 Russian Kbs 53/35#

Added by Nick Bloch on July 19, 2016 at 7:38pm — No Comments

160719 WOD

BBG: 20 minutes
Work to max power clean + hang power clean

Conditioning: 10 EMOM

4 deadlifts c-275/185# Rx-225/155#
8 burpees
Remaining time each minute, max wall balls 20/14# to 10/9'
*score is total wall balls

Extra: hollow/arch rocks(holds)

Added by Nick Bloch on July 18, 2016 at 8:46pm — No Comments

160718 WOD

Strength:

1) back squat - 5x3 @ 84%

2) front squats - 10x3 @ 89%

Extra: 30-20-10

calorie row

abmat situps

Added by Nick Bloch on July 17, 2016 at 8:19am — No Comments

160715 WOD

Skill work 15 minutes
HSPU and hs walking

Conditioning: 5 rounds for time (25 cap)
400m run
12 hspu (sub hr push-ups)
9 snatches 115/75#
6 bmu (sub c2b pull-ups and ring dips)

Added by Nick Bloch on July 14, 2016 at 2:46pm — No Comments

160714 WOD

1) back squat - 10x3 81%
2) front squat - 5x3 86%
Rest 2:00 max

Extra:
Alternate 4 rounds
Bb overhead hold, jerk grip, body weight x :30
Weighted elbow plank x 1:00
Rest as needed between

Added by Nick Bloch on July 13, 2016 at 9:08pm — No Comments

160713 WOD

Strength:
1a) Seated db/Kb press - 5x8
1b) BB bent over rows - 5x8

Conditioning: 15 EMOM
1- 15/12 cal row
2- 10 dl 225/155#
3- 15 box jumps 24/20"

Added by Nick Bloch on July 12, 2016 at 8:25pm — No Comments

160712 WOD

BBG: 15 minutes
hang clean (power position) + push jerk + hang clean from above the knee + split jerk - work to max for the day

Conditioning: For time (16 min cap)

21-15-9
Ttb
STOH c-135/95# Rx-95/65#

Rest 2:00

3 rounds
400 run
20 burpees

Added by Nick Bloch on July 11, 2016 at 7:13pm — No Comments

160711 WOD

1) back squat - 5x3 @ 81% of 1rm

2) front squat - 10x3 @ 86% of 1rm

rest NO LONGER then 2:00 between sets

Extra: 5 rounds

5 pullups (sub ring rows)

10 pushups

15 air squats

Added by Nick Bloch on July 10, 2016 at 12:24pm — No Comments

160708 WOD

1) back squats - 10x3 @ 78% of 1rm
2) front squats - 5x3 @ 83% 1rm

Rest no longer then 1:30 between sets

Extra:
2x400m 1:2 work:rest
2x400m 1:1 work:rest

Added by Nick Bloch on July 7, 2016 at 8:03pm — No Comments

160707 WOD

Strength:
1a) strict pull-ups - 5 x max effort (sub 5x5 with spotter)
1b) strict ring dips - 5 x max effort (sub 5x10 box dips)

Conditioning: 18 AMRAP
10 cj at 80% body weight
10 lateral burpees over bar
3 rope climbs (sub :30 chin-up hold)
10 hspu c-strict (sub 10 hr push-ups)

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

160706 WOD

BBG: 20 minutes work to max pause power snatch (3 count pause above the knee)

Conditioning: 7 rounds (18 cap)

15/12 calorie row
20 American Kbs 53/35#
30 du/100 singles
Rest 1:00

Added by Nick Bloch on July 5, 2016 at 9:31pm — No Comments

160705 WOD

Strength: ***please make note, it is 5 sets of 3 repetitions for the back squats, then change the weight and perform 10 sets of 3 repetitions of the front squat

1) back squats - 5x3 @ 78% of 1rm

2) front squats - 10x3 @ 83% 1rm

Rest: no longer then 1:30 between sets

Conditioning: for quality

3 rounds

10 partner leg curls

15 hr pushups

200m run

HR 140-150 bpm

Added by Nick Bloch on July 4, 2016 at 1:24pm — No Comments

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