Nick Bloch's Blog – August 2019 Archive (43)

190831 WOD

Strength: bench press

barbell or DB - 5x5 (start at heavy weight and stay there for all 5 sets)

*20/15 cal bike erg after each set

Conditioning: 

A) 5 rounds

400m run

1 LLRC to 15'

30' hs walk

1 RC to 15'

3 muscle ups

B) 3 rounds

400m…

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Added by Nick Bloch on August 31, 2019 at 7:32am — No Comments

190829 HYBRID WOD

Warmup: 10:00 AMRAP

10/7 calorie bike + 5 dbl KB cleans + 5 dbl KB push press

Strength: 15:00

5 sets

10 weighted situps

8/8 kneeling SA strict press

10 db lateral raise + 10 front raise

Conditioning: 10:00 AMRAP

1500/1000m row buy-in then:

amrap of:

4 dbl KB cleans

3 dbl kb front squats

2 dbl stoh

*every time you…

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Added by Nick Bloch on August 29, 2019 at 8:02pm — No Comments

190829 CrossFit WOD

Warmup: 10 AMRAP

200/150m row + 15 AKS + 10 knee raises + 5 burpees to 6”

Conditioning: 

4 rounds (12:00 cap)

400/325m row + 12 burpees over the rower 

rest 2:00

4 rounds (12:00 cap)

18/12 calorie bike + 10 db thrusters 50/35#s

rest 2:00

4 rounds (12:00…

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Added by Nick Bloch on August 29, 2019 at 7:30pm — No Comments

190828 CrossFit WOD

Warmup: 10:00

dynamic + 4 rounds: 5 bb good mornings + 10 air squats

Strength: back squat (15-20:00)

12x1 @90% 1rm (increased from 87.5% last week, add a minimum 5-10# from last week)

rest 1:30-2:00 between sets

Conditioning: 16 AMRAP w/partner (alternate full…

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Added by Nick Bloch on August 28, 2019 at 8:31pm — No Comments

190829 Hybrid WOD

Warmup: 10:00

Dynamic + Amrap: 5 Deadlifts @25% of max + 10 Air Squats + 10 pvc passthroughs



Strength: deadlift 

0:00-10:00

A) Build to a 5rm Deadlift

10:00-20:00

B) 25 Singles for time @100% of A…



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Added by Nick Bloch on August 28, 2019 at 8:20pm — No Comments

190828 Hybrid WOD

Warm-up: 10 min amrap

200m Run + 10 Walking Lunges + 10 Am Kbs



Strength: Every 2:00 for 4 Rds Each

A) 100’ Skb/sdb oh walking lunge (50/50)

B) 10 Dkb/ddb Cleans + 10 Front Squats



Conditioning: 15:00…

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Added by Nick Bloch on August 27, 2019 at 9:02pm — No Comments

190828 CrossFit WOD

Warmup: 7:00 AMRAP

12/8 calorie bike + 3 inch worms + 5 BB power cleans + 5 BB push press + 2 wall walks

Weightlifting: 12 EMOM

15 double unders (25 singles) + 3 hang power cleans 

*weight should remain the same the entire 12:00, pick a weight you can do 3 UB HPC but is still challenging 

**max time of :30 on jump rope alone…

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Added by Nick Bloch on August 27, 2019 at 9:01pm — No Comments

190827 Hybrid WOD

Warm-up:

Dynamic + 3 rounds: 10 bb strict press + 10 bb curls + 10/7 cal bike



Strength: 20:00

4-5 Giant Sets

-1 Strict Press + 5 Push Press

-15 Lateral DB Fly

-20 Banded Pull Aparts

Rest :60-:90 between sets…



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Added by Nick Bloch on August 26, 2019 at 8:27pm — No Comments

190827 CrossFit WOD

Warmup: 10:00 

dynamic + 3 rounds: 5 wall squats + 10 walking lunges + 10 R/L banded lateral walks

Strength: back squat (15-20:00)

5x5+ at 75% 1rm (last set is max reps, stop 1-2 reps before failure)

*perform 3 squat jumps for max height after each set

rest 2:00 between sets…

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Added by Nick Bloch on August 26, 2019 at 7:00pm — No Comments

190826 CrossFit WOD

Warmup: 8:00

12/8 calorie row + 10 russian kbs + 5 r/l cossack squats + 3 burpees

Strength: every :20 x 12 rounds

1 deadlift at 85-90% 1rm (stay at the same weight the entire time)

Conditioning: 20 AMRAP w/ partner

50 c2b pullups (sub jumping C2B pullups, no…

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Added by Nick Bloch on August 25, 2019 at 8:30am — No Comments

190826 Hybrid WOD

Warm-up: 10 min Amrap

5 BB Squats + 10 Walking Lunges + 50 Single Unders + 200m Run

Strength: Back Squat…

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Added by Nick Bloch on August 25, 2019 at 7:30am — No Comments

190823 CrossFit WOD

Warmup: 12:00

dynamic + AMRAP: 5 wall squats + 10 walking lunges + 10 light goblet squats

Strength: back squat (15-20:00)

10 x 1 at 87.5% of 1rm (5-10#s heavier than last weeks 10x2)

*perform 5 knee tuck jumps in place immediately after each set, rest 2:00 between sets…

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Added by Nick Bloch on August 22, 2019 at 7:00pm — No Comments

190823 Hybrid WOD

Warm-up 10:00 amrap

Dynamic + 3 rounds of: 10 Kb Floor Press + 10 trx/ring pushups + 10 KB Stoh

Strength 15:00…

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Added by Nick Bloch on August 22, 2019 at 7:00pm — No Comments

190822 Hybrid WOD

Warm-up 10:00

400m Run + Dynamic + 3 Rounds of: 10 Am. kB swings + 10 bb push press

Strength: 20:00 …

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Added by Nick Bloch on August 21, 2019 at 7:27pm — No Comments

190822 CrossFit WOD

Warmup: 10 AMRAP

12/8 calorie bike + farmers walk 100' + 10 r/l SA push press + :30 elbow plank

Strength: every :90 x 8 rounds

2 push press + 3 push jerks

*start around 60-70% 1rm push press and add weight each 1-2 rounds

Conditioning: 9:00 AMRAP…

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Added by Nick Bloch on August 21, 2019 at 7:00pm — No Comments

190821 Hybrid WOD

Warm-up: 10 mins

Dynamic + 3 Rounds: 5 DDB/DKB Thrusters + 10 BW Reverse Lunges + 15  sit-ups

Strength:…

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Added by Nick Bloch on August 20, 2019 at 7:00pm — No Comments

190821 CrossFit WOD

Warmup: 10:00 AMRAP

200m run + 10 bb good mornings + 5 bb hang cj + 5 bb front squats

Conditioning:

A) 6:00 AMRAP

65/50 calorie assault bike: max rope climbs in remaining time (sub rope walks)

rest 4:00

B) 6:00 AMRAP

75/60 calorie row: max kipping hspus in remaining time (sub wall…

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Added by Nick Bloch on August 20, 2019 at 7:00pm — No Comments

190820 Hybrid WOD

Warm-up: 10 Min Amrap

10/7 Cal Bike + 10 KB Swings + 10 Ring Rows + 5/5 KB Snatches



Strength: 

10 Mins to Build to a heavy 3rm Deadlift

Rest 2:00

Every 1:30 for 10 Rounds

A) 20/14 Cal Bike

B) 5 Heavy Deadlifts @90-95% of…

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Added by Nick Bloch on August 19, 2019 at 8:59pm — No Comments

190820 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 10 ring rows + 10 american KBS + 10 pushups

Skill Conditioning: every 1:30 x 4 rounds each

A) double unders x 75 (max singles in 1:00)

B) bar muscle ups x 6-8 or max in 1:00 (sub pullups x 10-15)

*alternate A and B, max 1:00 of work…

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Added by Nick Bloch on August 19, 2019 at 8:43pm — No Comments

190819 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 5 wall squats + 10 banded lateral steps R/L + 15 walking lunges

Strength: back squat (15-20:00)

5x5+ @ 70% (similar to last week, last set is max reps..keep consistent speed and don't rest with bar on back for longer than 1-2 seconds between reps, stop if you get to 15 reps on last set)

*perform 12…

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Added by Nick Bloch on August 18, 2019 at 9:18pm — No Comments

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