Nick Bloch's Blog – July 2020 Archive (55)

200729 WODs

workouts posted to our new site B Athletics FDL

Added by Nick Bloch on July 28, 2020 at 6:03pm — No Comments

200728 Burn WOD

Warmup: 5 rounds

20/15 calorie C2 + 5 wall balls + 10 situps + 12 step back lunges

Conditioning: every 4:30 x 5 rounds

400m run 

12 SA db CJ (6/6)

12…

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Added by Nick Bloch on July 27, 2020 at 7:12pm — No Comments

200728 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 5 RR (move to PU) + 5 pushups + 5 hpc+pp

Skill Conditioning: every 4:00 x 2 rounds (6 working sets total)

A) 400m run + 10 push jerks 135/95# (heaviest possible UB)…

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Added by Nick Bloch on July 27, 2020 at 7:07pm — No Comments

200727 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Light Back Squats + 10 Walking Lunges

Strength: 20:00

A) Build to a 5RM Back Squat

-Goal is ~90-95% of last week’s 3RM Back Squat

B) Complete 15 Front Squats @85-90% of 1RM Front Squat in as few sets as…

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Added by Nick Bloch on July 26, 2020 at 10:53pm — No Comments

200727 Burn WOD

Warmup: 4 rounds

500m C2 bike + 15 situps + 10 squats + 5 burpees

Strength: 12 AMRAP

30/30' banded lateral walk

10 bb glute bridges (on bench)

dbl kb…

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Added by Nick Bloch on July 26, 2020 at 8:17pm — No Comments

200727 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 squats + 5 goblet squats + :30 bike + :30 plank

Strength: 15:00 AMRAP

front squat x 3 (start at 60% 1rm, add weight each set)

seated (on bench) box jump x 3…

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Added by Nick Bloch on July 26, 2020 at 8:13pm — No Comments

200725 WOD

Strength: 30-40:00

1a) DB bench press x 8/8 (hold one db locked out and perform all 8 reps on one side, switch and perform all 8 on the other)

1b) standing BB curl x 8 

1c) bar/bench dips x 8 (weighted if possible)

1d) seated alternating db…

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Added by Nick Bloch on July 25, 2020 at 7:33am — No Comments

200724 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike/Row + 10 PVC Passthroughs + 10 Ring Rows + 10 DB Hex Press

Strength: 20:00 Amrap

90/75% Bench Press Drop Set (Both %s to Failure)

12 Ring Rows…

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Added by Nick Bloch on July 24, 2020 at 8:03am — No Comments

200724 FF WOD

Warmup: 8 AMRAP

bike :30 + 10 walking lunges + :15 pushup/HS hold + :15 wall sit + 10 AKS

Strength: 12 AMRAP

:30 db goblet wall sit

15 banded good mornings…

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Added by Nick Bloch on July 23, 2020 at 8:34pm — No Comments

200723 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 10 Kbs + 8/8 CB DL

-For CB DL opposite foot of hand holding DB stays grounded

Strength: 20:00 Amrap

5 BB Glute Bridges (:10 Pause on first Rep)

12 DB/KB FR Reverse Lunges (on plate)

15 DB Situps

30’/30’ Banded Lateral Walk

-Glute Bridges should be done…

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Added by Nick Bloch on July 23, 2020 at 7:03am — No Comments

200723 Burn WOD

Warmup: 8:00 AMRAP

dynamic + 21-15-9 squats and kb swings

Strength: 15:00 AMRAP

sled push down/back (inside or outside) - work to heaviest possible

farmers walk x 100' (db or farmers walk…

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Added by Nick Bloch on July 22, 2020 at 7:59pm — No Comments

200723 FF WOD

Warmup: 8:00 AMRAP

dynamic + 21-15-9 squats and kb swings

Strength: 18:00 AMRAP

sled push down/back (inside or outside) - work to heaviest possible

farmers walk x 100' (db or farmers walk…

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Added by Nick Bloch on July 22, 2020 at 7:58pm — No Comments

200722 Hybrid WOD

Warm-up: 12:00

3:00 Bike + Dynamic + Amrap: 5/5 DB PP + 10 Box Step-ups + 10 Pushups

Conditioning: 30:00 EMOM

1- 8/6 Cal AB

2- 14 Alt DB Sn (50/35)

3- 8 BJO (24/20”)

4- 20 Air Squats

5- 10 Burpees to 6”

6- Rest

-Add 1 rep to each exercise per round…

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Added by Nick Bloch on July 22, 2020 at 3:30am — No Comments

200722 Burn WOD

Warmup: 8:00

2 rounds: 400m run + 10 bb front squats + 10 push press + 10 RR

Conditioning: every 6:00 x 6 rounds

20/15 calorie AB

50' db goblet lunge…

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Added by Nick Bloch on July 21, 2020 at 8:49pm — No Comments

200722 FF WOD

Warmup: 10:00

dynamic + overhead warmup w/pvc & empty barbell

Weightlifting: 10 EMOM

1 power snatch + 1 squat snatch OR 1 power clean + 1 squat clean…

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Added by Nick Bloch on July 21, 2020 at 8:30pm — No Comments

200721 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs + 10 BB Curls + 5/5 DB Strict Press + 10 Ring Rows



Strength: 20:00

1 BB Strict Press + 2 Push Press

4 Strict Pullups

12 DB Lateral Fly

8/8 Alt DB Curl

-Pullups weighted if possible, make as difficult as possible…

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Added by Nick Bloch on July 21, 2020 at 6:22am — No Comments

200721 Burn WOD

Warmup: 4 rounds

500m C2 + 50 singles + 10 reverse lunges + 5 db push press

Conditioning: 30 EMOM

1 - 200m run/400m C2

2 - 12 wall balls

3 - 16…

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Added by Nick Bloch on July 20, 2020 at 6:08pm — No Comments

200721 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 5 hang power cleans + 5 push press + 5 RR + 5 pushups

Skill Conditioning: 3 rounds total (1:30 work/1:30 rest, rotate ABC)

A) 15/12 calorie AB + 6 TnG power clean + push jerk 105/80#…

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Added by Nick Bloch on July 20, 2020 at 6:05pm — No Comments

200720 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Light Back Squats + 10 Walking Lunges

Strength: 20:00

A) Build to a 3RM Back Squat

-Goal is 100%+ of last week’s 1RM Front…

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Added by Nick Bloch on July 20, 2020 at 3:30am — No Comments

200720 Burn WOD

Warmup: 8:00 AMRAP

200m run + 16 walking lunges + 5 goblet squats + 50 single unders

Conditioning: every 6:00 x 5 rounds

400m run (800m C2)

15 db push press…

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Added by Nick Bloch on July 19, 2020 at 8:21pm — No Comments

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