Nick Bloch's Blog – July 2018 Archive (28)

180801 WOD

Warmup: 10 minutes

3 rounds: 15/10 calorie bike + 5 inch worms + 10 wall balls + 10 TTB

Core Strength: 20 minutes (3-5 rounds)

:15 star plank R/L

double KB front rack walk 100' (men 53-70#, women 35-53#)

:20 bar hang L-sit (accumulate) 

DB farmers walk 100'…

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Added by Nick Bloch on July 31, 2018 at 6:41pm — No Comments

180731 WOD

Warmup: 15 minute AMRAP

1 rope climb (10 ring rows)

10 wall facing shoulder taps

20 air squats

10 DB hang clean and jerks 50/35# (5R/5L)

20 stepups, 10R/10L

Conditioning: chipper (20 cap)

800m run

50 hspus (sub hand release pushups)

40 hang power cleans 135/95#

30 lateral burpees over the…

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Added by Nick Bloch on July 30, 2018 at 9:13pm — No Comments

180730 WOD

Warmup: 10 minutes

AMRAP: 50 singles/10 pushups/10 lunges/10 russian swings 70/53#

Strength: 15 minutes

4 rounds

8 db front squats (men 50-70#s, women 35-50#s) 

50' front rack walking lunges

8 db front squats

rest 2:00 between sets

Conditioning: 16…

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Added by Nick Bloch on July 29, 2018 at 7:03pm — No Comments

180728 WOD

1) every 1:30 x 8 rounds - squat snatch x 2 reps

2) "every rep counts" 20 minute AMRAP

10 wall balls

10 box jumps 20"

10 deadlifts 205/145#

10 burpees

*rest 10:00 then move to 3

3) death by assault bike

start at 5 calories and add 1 per minute

Added by Nick Bloch on July 27, 2018 at 8:36pm — No Comments

180727 WOD

Warmup: NFT (20 minute cap)

5 heavy d-ball/sandbag over jerk blocks 150/100/50#

100' kb overhead carry (50R/50L)

100' db farmers walk (50R/50L)

:20 ring pushup lockout hold

15/10 cal bike

Conditioning: 16 EMOM

1 - bike 15/10 calories

2 - 10 db power cleans 50/35#

3 - 10-15 TTB/knee raises

4 -…

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Added by Nick Bloch on July 26, 2018 at 8:52pm — No Comments

180726 WOD

Warmup: 10 minutes

400m jog + dynamic warmup

Skill Conditioning: 8 EMOM

E - 200m run

O - 40 double unders (:45 practice if you don't get 40)

Conditioning: for time (13 cap)

20 hang power cleans 155/105#

30 box jump overs 24/20"

40 pullups…

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Added by Nick Bloch on July 25, 2018 at 7:28pm — No Comments

180726 WOD

Warmup: 10 minutes

400m jog + dynamic warmup

Skill Conditioning: 8 EMOM

E - 200m run

O - 40 double unders (:45 practice if you don't get 40)

Conditioning: for time (13 cap)

20 hang power cleans 155/105#

30 box jump overs 24/20"

40 pullups…

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Added by Nick Bloch on July 25, 2018 at 7:28pm — No Comments

180725 WOD

Warmup: 10 EMOM

E - 50 singles unders

O - 10 pushups + 15 squats

Skill Conditioning: 8 EMOM

1 - 1:00 max strict HSPUs (max 2-3" scaling) (substitute 1:00 hs hold nose and toes, try shoulder taps)

2 - rest

Conditioning: with a partner (18:00…

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Added by Nick Bloch on July 24, 2018 at 7:41pm — No Comments

180724 WOD

Warmup: 10 minutes

AMRAP: bike 10/7 calories + 1 round of cindy (5 pullups/10 pushups/15 squats)

Weightlifting: every 3:00 for 5 rounds

5 deadlifts + 5 hang squat cleans + 5 jerks + 5 front squats 

*start at 95/65# and add weight every round 5-10#s

Conditioning: every 1:30 x 5…

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Added by Nick Bloch on July 23, 2018 at 7:48pm — No Comments

180723 WOD

Warmup: NFT (20 minute cap)

4-5+ rounds

15/10 calorie row

100' walking lunges (50'forward/50' backward)

10 DB push press 50/35# (5R/5L)

:15 SA ring row hold R/L

5 ball slams 20-50#

Conditioning: "Half Eva" (20:00 cap)

3 rounds

800m run

30 russian kbs 70/53#

30 pullups (sub ring rows or…

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Added by Nick Bloch on July 22, 2018 at 9:25am — No Comments

180721 WOD

1) split jerk from rack - 2 sec pause in dip, 2 sec pause OH - every 75 seconds x 9 rounds

2) 12 rounds 2:00 on/2:00 rest (rest 8:00 after the 6th round)

5 wall balls

5 pullups

5 power cleans 115/85#

5 push press/push jerk

5 burpee box jump overs 24/20"

5 db snatches 50/35#

max calories remaining time of the 2:00

*52:00 total time

Added by Nick Bloch on July 20, 2018 at 8:00pm — No Comments

180720 WOD

Warmup: 10 minutes

3 rounds: 10 russian swings/10 reverse lunges/10 pvc pipe overhead squats/10 pushups

Strength: 20 minutes

1a) deadlift - 5x3 (start at 60% and add each set, focus on speed off the floor w/ perfect technique)

1b) chin-up hold - 5x:20

Conditioning: 16 AMRAP (I…

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Added by Nick Bloch on July 19, 2018 at 7:00pm — No Comments

180719 WOD

Warmup: 10 minutes

200m run + dynamic warmup

Conditioning: 2:00 AMRAP/2:00 rest Alternate A1/A2 for 10 total rounds

A1) 200m buy-in then AMRAP

10 DB box step overs 50/35# 24/20"

10 DB power cleans 

A2) 12/9 calorie row buy-in then AMRAP

10 American KBS 70/53#

10 hand release…

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Added by Nick Bloch on July 18, 2018 at 7:00pm — No Comments

180718 WOD

Warmup: NFT (20 minute cap) 5 rounds for QUALITY

1 rope climb (sub 5 rope walks or 5 rope pullups)

100' overhead KB/DB carry (50 R/L)

bike 20/15 calories

10 BB good mornings

:15 star plank R/L

Conditioning: 5 rounds for time (14 minute cap)

15 hang power cleans 95/65#

15 thrusters

rest :60 between…

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Added by Nick Bloch on July 17, 2018 at 7:25pm — No Comments

180717 WOD

Warmup: 10 minutes

3 rounds: 200m run + 10 BB strict press + 10 BB bent over rows + 10 pushups

Strength: 15 minutes

1a) SA standing DB strict press - 4x5 R/L (increase each set)

1b) ring row (feet elevated if possible) - 4x8

Conditioning: 16 EMOM

1 - run…

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Added by Nick Bloch on July 16, 2018 at 8:15pm — No Comments

180716 WOD

Warmup: 10 minutes

400m run + overhead warmup with pvc pipe and empty barbell

Strength: 15 minutes

1a) overhead squat - 3x3 (work to a heavy but perfect 3rm, add each set)

1b) double kb front rack carry - 3x100'

1c) DB farmers walk - 3 x 100m (out to edge of grass and back)…

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Added by Nick Bloch on July 15, 2018 at 9:30am — No Comments

180714 WOD

1a) front squat - 5x3

1b) pushups - 5x20

2) 30 medball cleans over the jerk blocks - 150/100#

3) 6 rounds of 2:00 on/2:00 off (rest 5:00 after the 3rd round)

1 - 200m run + 1 rope climb +  8 bb thrusters 95/65 + AMRAP lateral burpees over bar

2 - 15/12 calorie row + 15 kbs 53/35# + AMRAP box step overs 50/35# DBs

alternate intervals: 1/2/1 rest 5:00 2/1/2

Added by Nick Bloch on July 14, 2018 at 7:30am — No Comments

180713 WOD

Warmup: 12 minutes

4 rounds: 50 singles unders/20 walking lunges/10 kbs/3 wall walks

Strength: 20 minutes

1a) db front rack walking lunges - 4 x 100'

1b) banded good mornings (green/blue/orange) - 4x12

1c) wall sit - 4x1:00

Conditioning: 12 EMOM

1 -…

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Added by Nick Bloch on July 12, 2018 at 7:23pm — No Comments

180712 WOD

Warmup: 10 minutes

400m run + dynamic warmup

Skill Conditioning: 8 EMOM

E - run 200m

O - rope climbs c-2 (1st legless) rx-1-2 (use :45-:50 to do what you can) scaled - 5 rope walks or 15 ring rows (work on your rope climbs, even if you only get half way up!)

Conditioning: with a…

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Added by Nick Bloch on July 11, 2018 at 8:30pm — No Comments

180711 WOD

Warmup: 10 minutes

400m run then: 20-15-10 russian kbs 53/35# and pushups, :30 plank after each round

Strength: 15 minutes

1a) bottoms up KB half kneeling SA press - 3 x 8 r/l

1b) BB bent over row - 3x8 with 3 second pause at chest and 3 second lowering

1c) ring dip lockout hold - 3 x :20 accumulated…

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Added by Nick Bloch on July 10, 2018 at 7:27pm — No Comments

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