Nick Bloch's Blog – August 2016 Archive (23)

160901 WOD

Strength:
1) back squat
2) front squat

Conditioning: 8 emom

Burpees to a 6" target c-15 rx-12

Added by Nick Bloch on August 31, 2016 at 8:23pm — No Comments

160831 WOD

Strength: 15 minutes
1a) BB OH lunges - 4x100' @ 70% bodyweight
1b) partner leg curls - 4x10

Conditioning: 16 emom
E - 200m run
O - alternate rounds
a)hspus c-15 rx-10 sub- 5 wall walks
b)Rope climbs c- 2 (1st legless) rx-2 sub- 5 rope walks

Added by Nick Bloch on August 30, 2016 at 8:31pm — No Comments

160830 WOD

Strength:
1a) push press - 5x3
1b) ball slam - 5x15

Conditioning: 3 rounds for time (13 cap)
30 calorie row
20 t2b (sub abmat sit-ups)
10 deadlifts c-275/205# rx-225/155#

Extra: hollow/arch holds

Added by Nick Bloch on August 29, 2016 at 7:23pm — No Comments

160828 WOD

Strength

1) back squat - 10x2 @ 93%

2) front squat - 5x3 @ 86%

rest 2:00 - 2:30 between sets

extra: 8 AMRAP

5 pullups

10 pushups

15 squats

Added by Nick Bloch on August 27, 2016 at 3:00pm — No Comments

160826 WOD

BBG: 20 minutes to work to a full snatch + snatch balance

Conditioning: 11 AMRAP

30 double unders or 100 singles

30 box jumps 24/20"

30 burpees to 6" target

Extra: hollow/arch holds :20/:10 x 8 total

Added by Nick Bloch on August 25, 2016 at 7:00pm — No Comments

160825 WOD

Strength:

1) back squat - 5x3 @ 81%

2) front squat - 6x2 @ 98%

rest 2:00 - 2:30 between sets

Extra: 1000m row for time

Added by Nick Bloch on August 24, 2016 at 7:00pm — No Comments

160824 WOD

Strength:

1a) floor press - 5x5

1b) bb bent over row - 5x8

Conditioning: 14 AMRAP

60 calorie row

50 ttb

40 wall balls 20/14# 10/9'

30 power cleans 135/95#

20 MU (sub c2b pullups or jumping c2b pullups)

Added by Nick Bloch on August 23, 2016 at 7:00pm — No Comments

160823 WOD

BBG: power clean + push press + push jerk + split jerk (15 minutes)

Conditioning: 5 minutes to find a max for each lift (20 minutes total, set clock to (4) 5 minute intervals)

front squat (from the floor)

thruster (from the floor)

overhead squat

snatch (full or power)

Added by Nick Bloch on August 22, 2016 at 7:00pm — No Comments

160822 WOD

Strength:

1) back squat - 10x3 @ 81%

2) front squat - 5x2 @ 98%

rest 2:00 - 2:30 between sets

Extra: 400m run x 3 (rest 1:1)

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

160819 WOD

Strength:

1a) deadlift + power clean - 5 sets to work to a max

1b) double KB/DB push press - 5x8

Conditioning: 21-15-9 (12 cap)

thrusters 95/65#

HSPU (scale with 1 ab-mat, sub HR pushups)

power snatch

Added by Nick Bloch on August 18, 2016 at 7:00pm — No Comments

160818 WOD

Strength

1) back squat - 5x3 @ 90%

rest 2:00 between sets

2) front squat - 10x2 @ 83%

rest 1:30 between sets

Extra: 4 rounds

25 air squats

25 situps

25 Russian swings

Added by Nick Bloch on August 17, 2016 at 7:00pm — No Comments

160817 WOD

Strength: 20 minutes

1a) good mornings - 5x10 (light focus on good stretch)

1b) strict pullups - 5x10 (sub ring rows if you can't do at least 3-5 per set)

Conditioning: for time (14 cap)

800m run

30 bar facing burpees

30 OHS 115/75# (sub front squats if you can't do this weight)

800m run

Added by Nick Bloch on August 16, 2016 at 7:00pm — No Comments

160816 WOD

BBG: 20 minutes work to max 3 position power clean + jerk (hi-hang, hang above knee, floor)

Conditioning: 15 EMOM

1 - 3 rope climbs c-1st legless rx-2 sub - 5 rope walks

2 - 15 wall balls

3 - 200m run

Added by Nick Bloch on August 15, 2016 at 7:00pm — No Comments

160815 WOD

Strength:

1) back squat - 10x2 @ 90%

rest 2:00 between sets

2) front squats - 5x3 @ 83%

rest 1:30 between sets

Extra: 10 min AMRAP

5 American KBS 70/53#

10 pushups

15 squats

Added by Nick Bloch on August 14, 2016 at 2:00pm — No Comments

160812 WOD

Strength: 20 minutes

1a) strict ring dips - 4x10 (weighted if 10 is easy) sub box or bench dips, no bands

1b) feet elevated ring rows - 4x10

Conditioning: 4 rounds for time (20 min cap)

25 deadlifts 225/155#

25 hspu

25 calorie row

Added by Nick Bloch on August 11, 2016 at 7:00pm — No Comments

160811 WOD

Reminder Coach Nick leaves today after the 9am class for his Grid season with the New York Rhinos. He will return on 8/28 pending playoffs.

Strength:

1) back squat - 5x3 @ 80%

rest 1:30 between sets

2) front squat - 10x3 @ 95%

rest 2:30 between sets

Extra: 30-20-10

wall balls 20/14#

HR pushups

Added by Nick Bloch on August 10, 2016 at 7:00pm — No Comments

160810 WOD

Strength:

1a) single leg straight leg deadlift - 4x10 r&l

1b) single leg squat (weighted if possible, standing on box if you don't have the mobility for a pistol) - 4x10 r&l (20 per set)

Conditioning:

10-1

STOH c-185/125# rx-135/95#

hang power cleans

*30 double unders or 100 singles after each round

Added by Nick Bloch on August 9, 2016 at 7:00pm — No Comments

160809 WOD

BBG: 20 minutes to work to a max 3 position power snatch (power position, hang above knee, floor)

Conditioning: 12 EMOM

E - 15 pullups c-c2b

O - burpee box jump overs 24/20" c-12 rx-10

Added by Nick Bloch on August 8, 2016 at 7:00pm — No Comments

160808 WOD

Strength:
1) back squat - 10x3 @ 80%
Max rest 1:30 between sets
2) front squat - 5x3 @ 95%
Max rest 2:30 between sets

Extra: 3 rounds for time
15 Ttb
500m row

Added by Nick Bloch on August 7, 2016 at 10:40am — No Comments

160805 WOD

Strength:
1a) BB overhead hold - 5x:30 at body weight
1b) single arm db or kb row - 5x8

Conditioning: Nancy (16 min cap)
5 rounds
400m run
15 ohs 95/65#

Added by Nick Bloch on August 4, 2016 at 5:02pm — No Comments

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