Nick Bloch's Blog – August 2012 Archive (12)

Labor Day Schedule

Only a 9am class on Labor Day. No other classes. Hope to see you there!

Added by Nick Bloch on August 31, 2012 at 3:23pm — No Comments

8/31 WOD

Skill Work:

  • Double Unders - 5 Mins

Strength:

  • Push Jerk: 5x4

WOD: 12 Min O.M.E.N.

  • Even Minutes - 6 Power Cleans 165/105 #
  • Odd Minutes - 10 Wall Balls 20/14#

Cashout:

  • 20 T2B
  • 20 Good…
Continue

Added by Nick Bloch on August 30, 2012 at 2:51pm — No Comments

8/29 & 8/30 WOD

Strength:

  • Weighted Pull Ups 5x4

WOD: 5 Rounds

  • Run to Field
  • 10 Power Snatches 95/65

Cashout:

  • Prowler x 6 135/90

 

Added by Nick Bloch on August 29, 2012 at 5:44am — No Comments

8/27 & 8/28 WOD

Strength

  • Front Squat: 5x4 (add weight each set)

WOD: 10-1

  • Double Unders (consecutive reps w/out stopping)
  • Push Ups
  • Box Jumps
  • Pull Ups

Cashout:

  • 50 K2E

Added by Nick Bloch on August 27, 2012 at 5:43am — No Comments

8/24/2012 WOD

Strength:

  • Squat Clean: Work up to new 1RM

WOD: 12 Min AMRAP

  • 6 C2B (chest to bar) Pullups
  • 6 Burpee Box Jumps
  • 20 DU (double unders)

Cashout:

  • Sled Sprints x 5

Added by Nick Bloch on August 24, 2012 at 5:41am — No Comments

8/22 & 8/23 WOD

Strength:

  • Push Press - Work up to 3RM

WOD: 16 Min OMEN (On the Minute Every Minute)

  • Even Minutes (0,2,4,6...) - 5 Pistols Ea Leg
  • Odd Minutes (1,3,5,7...) - 10 T2B

Cashout:

  • Prowler Push x 5 (Heavy, High Handles)

Added by Nick Bloch on August 22, 2012 at 5:41am — No Comments

8/20 & 8/21 WOD

Strength/Technique:

  • Power Snatch

WOD:

  • 5 Min

    • 6 Hang Cleans 135/105
    • 10 Deadlifts (same weight as hang cleans)

    2 Min Rest

  • 5 Min

    • 6 Push Press
    • 10 T2B or K2E…

Continue

Added by Nick Bloch on August 21, 2012 at 5:30am — No Comments

8/17 WOD

Strength

  • Power Clean - 5, 5, 3, 3, 1, 1,

WOD: 3 Rounds

  • 30 Pushups
  • 30 Squats
  • 30 DU
  • Run to UU and Back

Cashout:

  • 30 K2E + 30 Plate Twists

Added by Nick Bloch on August 16, 2012 at 7:32am — No Comments

8/15 & 8/16 WOD

Strength:

  • Back Squat: Work up to 1RM then 3R @ 70%, 3R @ 80%, 3R @ 90%

WOD: 18 Min AMRAP

  • 6 Hang Cleans 135/95 lbs.
  • 8 Box Jumps 24"/20"
  • 10 Double Unders (30 Singles)
  • Run to Field and Back

Cashout: 50 Medball Situps

Added by Nick Bloch on August 15, 2012 at 9:44am — No Comments

8/13 & 8/14 WOD

Warm Up

Strength 

Flat/Incline Bench 5x5

Wod: 9-7-5

KB Swings 53/35

Ring Dips

Push Press 115/75

Situps

Cashout: Partner Band Sprints x 6

Added by Nick Bloch on August 13, 2012 at 5:35am — No Comments

8/10/2012 - WOD

Warm Up

Strength - Front Squat 5x5

WOD: 4 Rounds for Time

21 KB Swings 53/35

12 Pullups

Run to Field and Back


Cashout:
Partner Leg Throws - 3x15

Added by Nick Bloch on August 10, 2012 at 9:55am — No Comments

8/6/2012 WOD

8/6/2012 - WOD (Workout of the Day)

Warm Up

Strength - 5x5 Backsquat

WOD - 21-18-15-12-9-6-3

Burpees

Wall Balls

KB Swings

Cashout - 50 T2B (toe to bar)


Added by Nick Bloch on August 6, 2012 at 10:52am — No Comments

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