Nick Bloch's Blog – August 2018 Archive (27)

180901 WOD

A) Extended Aer work:

bike 2 miles

row 2k

bike 2 miles

row 2k

bike 2 miles

B) 5 rounds at increasing pace per round:

20 DB snatch - 70#

20 burpees

20…

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Added by Nick Bloch on August 31, 2018 at 8:30pm — No Comments

180831 WOD

Warmup: 10 minutes

21-15-9: american kbs/walking lunges (10/7 calorie bike after each round)

Strength: 20 minutes

1a) half kneeling db press - 4x6 r/l (opposite knee up of the arm you're pressing with)

1b) feet elevated ring rows - 4x6 w/ :03 eccentric (if you can't hold straight position, put feet on ground)

1c) kb front rack…

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Added by Nick Bloch on August 30, 2018 at 9:14pm — No Comments

180830 WOD

Warmup: 10 minutes

400m run + dynamic

Skill Conditioning: every 1:30 x 5 rounds each (alternate between)

1 - 200m run + rope climb c-2 (1st legless) rx- 1-2 (scale :15 chin-up hold or 10-15 hard ring rows)

2 - 12 double KB front rack step-ups c-53/35#x2 rx-44/26#x2 (24/20", alternate r/l every rep)

*scale distance on run and…

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Added by Nick Bloch on August 29, 2018 at 7:45pm — No Comments

180829 WOD

Warmup: 10 minutes

AMRAP: 10 russian KBS + 50 backward single unders + 10 pushups + 10 ring rows

Strength: 7 EMOM

1 push press + 1 push jerk + 1 split jerk (add # every minute)

Conditioning: for time (8:00 cap)

7-5-3

wall walk (goal is to get nose to touch…

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Added by Nick Bloch on August 28, 2018 at 7:22pm — No Comments

180828 WOD

Warmup: 10 minutes

500m row plus dynamic warmup

Conditioning: Alternate WOD 1 and WOD 2 for 8 total rounds (4 of each)

WOD 1) in 5:00 complete

750/600 meter row + 25 wall balls 20/14# to 10/9' 

WOD 2) in 5:00 complete

2 rounds of 9 front squats + 6 hang power cleans + 3 STOH…

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Added by Nick Bloch on August 27, 2018 at 8:00pm — No Comments

180827 WOD

Warmup:10 minutes
Dynamic warmup

Strength: 15-20 minutes

deadlift - 5/4/3/2/1 (start at 60-70% and add weight each set)
*complete 20 ttb/knee raises or 30 sit-ups between sets

Conditioning: 15 EMOM

1 - bike 15/10 calories
2 - 7 burpee box jump overs 24/20”
3 - 10 db power cleans 50/35#

Added by Nick Bloch on August 26, 2018 at 8:06pm — No Comments

180825 WOD

Weight Lifting

15 minutes to build to a heavy C&J then every 1:30 x 5 rounds - 1 C&J at 85-90%

Aerobic Work

Run 1k

Row 2k

AB 3 miles

x 2 rounds

Conditioning: 5 sets

15 cal ski

20 AKBS 70/53#

15 burpees

20 wall…

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Added by Nick Bloch on August 25, 2018 at 7:37am — No Comments

180824 WOD

Warmup: 10 minutes

butt kicks down/back + high knees down/back + lunges down/back x 3 rounds 

then

kb overhead carry (1 kb each arm) down/back + :20 dip lockout hold + 1:00 plank x 3 rounds

Strength: 15 minutes (perform A then directly into B, rest 1:30 and repeat)

A) back squat: 3-5 reps with 2101 tempo (2 down, 1 pause, fast…

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Added by Nick Bloch on August 23, 2018 at 8:30pm — No Comments

180823 WOD

Warmup: 10 minutes

dynamic warmup

Strenth: For Time (10:00 cap)

15 hang power cleans c-205/145# rx-155/105#

12 squat cleans

9 thrusters

*all done with same weight, should be heavy enough to 3 set hang power cleans, singles on squat cleans and 2-3 reps at a time on the thrusters…

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Added by Nick Bloch on August 22, 2018 at 8:30pm — No Comments

180822 WOD

Warmup: 7 minutes

dynamic + 3 sets, 5 push ups + 10 pvc pipe OHS

Conditioning: 8:00 work / 4:00 rest @75-85% (*CONTROL BREATHING AND PACING*)

1) row 500/400m + 30' hs walk (sub :45 hs hold or 10-15 hspus) (1:50-1:55 men row/2:00-2:10 women)

2) bike 20/15 cals + 20 box jump overs 24/20" (63-65rpm men/53-55rpm women)

3) 400m run…

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Added by Nick Bloch on August 21, 2018 at 8:00pm — No Comments

180821 WOD

Warmup: 20 minutes (for quality)

SA overhead KB carry - 50'R/50'L

SA DB farmers walk - 50'R/50'L

1 rope climb (sub alt 5 rope walks and :15 chin-up hold)

10 wall facing shoulder taps

10 heavy KB russian swings

20 step-ups 24/20" (10r/10l)

Conditioning: 12:00 amrap (3/6/9...ladder)

clean and jerk…

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Added by Nick Bloch on August 20, 2018 at 8:17pm — No Comments

180820 WOD

Warmup: 10 minutes

5:00 dynamic then 5 EMOM of 25 DU/50 single unders + 15 squats

Strength: 15-20 minutes (alternate movements for 3-5 working sets)

1a) BB overhead walking lunges - down/back

1b) banded good mornings - 15 reps (medium to heavy band, controlled eccentric)…

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Added by Nick Bloch on August 19, 2018 at 6:13pm — No Comments

180818 WOD

1) aerobic work

row 1k

bike 1 mile

run 1k

row 2k

bike 2 miles

run 2k

2) weightlifting - work to squat clean double in 15:00

3) 6 sets @ increasing effort per set

row 15/12 cals

12 db snatches 70/50#

12 burpee to 6"…

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Added by Nick Bloch on August 18, 2018 at 7:54am — No Comments

180817 WOD

Warmup: 10 minutes

30/20/10: russian kbs/walking lunges/ring rows

pass thrus and stretch with any remaining time

Strength: 15-20 minutes 

work to a 3rm ohs from the rack (if you struggle with mobility in the OH position stay light, place 5# plates under your heels if you need to)…

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Added by Nick Bloch on August 16, 2018 at 8:30pm — No Comments

180816 WOD

Warmup: 10 minutes

AMRAP: 50 single unders + 10 DB hang cj (5r/5l) + 5 inch worms + :15 star plank r/l

Strength: 20 AMRAP

db farmers walk 100' (can use farmers walk handles as well)

5 dball over blocks/40" boxes...men 100-150-200# women 50-80-100#

heavy kb front rack walk 100' (can use yoke as well)

:20 L-Sit (hang from…

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Added by Nick Bloch on August 15, 2018 at 8:30pm — No Comments

180815 WOD

Warmup: 10 minutes

400m run + dynamic wamup

Strength: 5 rounds (15-20 minutes)

warmup up to a challenging but smooth weight for 10 reps then add 5-10#

10-8-6-4-2 bench press (adding weight each round from your set of 10)

*after each set is complete immediately perform max reps UB pushups on floor (scale to do at least…

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Added by Nick Bloch on August 14, 2018 at 6:30pm — No Comments

180814 WOD

Warmup: 20:00 cap (for quality)

1 rope climb (try to go legless as high as possible then use feet, scale 5 rope walks)

6 Filly press per arm (hold KB in front rack of non-working arm, use db on working arm)

12 kipping HSPUs (work on your technique or sub 3 wall walks with a 3 second pause at top)

15/10 calorie bike (men 65 rpm/women 55)

x 3-5 rounds…

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Added by Nick Bloch on August 13, 2018 at 8:23pm — No Comments

180813 WOD

Warmup: 10 minutes

AMRAP: 200m run/15 squats/10 pushups/5 pullups or ring rows

Strength: every 1:30 x 5 rounds each (alternate movements)

1 - 8 back squats at 60-70% 1rm

2 - 200m run

Conditioning: 4 rounds for time (14 cap)

25 TTB (sub knee raises or…

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Added by Nick Bloch on August 12, 2018 at 5:06pm — No Comments

180811 WOD

1) snatch - every :30 x 10 rounds at 75-80% 1rm

2) 5 rounds

7 bmu

14 hand release pushups 

.5 mile bike

3) aerobic work

run 3k

row 3k

bike 3k

Added by Nick Bloch on August 11, 2018 at 7:41am — No Comments

180810 WOD

Warmup: 10 minutes

400m run + dynamic warmup

Strength: every 1:30 x 5 rounds

1 clean grip deadlift + 1 hang power clean + 1 hang squat clean

*start at 50-60% 1rm clean and add # every round (10-20#)

Conditioning: with a partner (1 work while other rests, split reps…

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Added by Nick Bloch on August 9, 2018 at 7:00pm — No Comments

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