Nick Bloch's Blog – September 2012 Archive (14)

10/1 WOD

Benchmark Week:

Strength: Floor Press 5x1

WOD - Cindy - 20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Added by Nick Bloch on September 30, 2012 at 7:23pm — No Comments

9/28 WOD

Strength - Weighted Pull-ups/Strict Pull-ups 4x5

WOD - 12 Min OMEN
Even Min - 5 OH Squats 95/65
Odd Min - 10 T2B

Cashout - Tabata Sit-ups

Added by Nick Bloch on September 27, 2012 at 8:46pm — No Comments

9/27 WOD

Strength

  • Close Grip Bench Press - 3x3

WOD: 4 Rounds

  • Row 500m/Run 400m
  • 15 Box Jump Overs 24/20
  • 10 Thrusters 95/65
  • 10 Ring Pushups


Cashout

  • 25 GHD Situps
  • 25 T2B

Added by Nick Bloch on September 27, 2012 at 5:23am — No Comments

9/26 WOD

Strength - Dynamic Squat 5x3 (light)
WOD - 18 Min Amrap
10 Pull ups
5 KB Snatch R Arm 53/26
10 Overhead Lunges 20/14
5 KB Snatch L Arm 53/26
Cashout - Prowler x 6

Added by Nick Bloch on September 25, 2012 at 8:58pm — No Comments

9/24 & 9/25 WOD

Strength

  • Strict Press 5x3

WOD: 10 Rounds

  • 6 Hang Squat Cleans 135/95
  • 10 Push Ups
  • 10 Air Squats
  • 6 K2E (on floor from top of pushup position)

Cashout

  • 30 GHD Situps

Added by Nick Bloch on September 24, 2012 at 6:37am — No Comments

No Community Fitness on 9/22/12

Will resume on 9/29/12. Sorry for any inconvenience and have a great weekend.

Added by Nick Bloch on September 21, 2012 at 12:18pm — No Comments

9/21 WOD

Skill

  • Pistols 5x5

WOD: (5) 3 Minute AMRAPs w/ a 1 Minute Break Between Each

  • 3 Push Press 135/85
  • 6 T2B
  • 9 Box Jumps 24/20

Cashout

  • Partner Leg Throws 3x10
  • Band Sprints x 5

Added by Nick Bloch on September 21, 2012 at 12:17pm — No Comments

9/19 & 9/20 WOD

Strength

  • Deadlift 5x1

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

  • KB Swings 53/35 (25 burpee penalty added at the end if you set down the KB during this movement)
  • Ring Dips
  • KB SDHP 53/35

Cashout

  • Rower - Sprint Intervals

Added by Nick Bloch on September 18, 2012 at 8:58am — No Comments

9/17 & 9/18 WOD

Strength

  • Power Clean 5x1 (Heavy)

WOD: 10 Min AMRAP

  • 2 Pull Ups
  • 2 Push Press
  • 4 Pull Ups
  • 4 Push Press
  • etc....

Cashout

  • 100 OHS PVC Pipe
  • 20 T2B
  • 15 GHD Situps

Added by Nick Bloch on September 17, 2012 at 5:21am — No Comments

9/12 & 9/13 WOD

Strength:

  • Dynamic Push Press - 5x3

WOD: 4 Rounds

  • 10 KB Swings 53/35
  • 10 Burpee to Bar
  • 10 Hand Release Pushups
  • 10 T2B
  • 10 D.U. (30 singles)

Cashout:

  • Weighted Situps x 50

Added by Nick Bloch on September 12, 2012 at 4:37pm — No Comments

9/10 & 9/11 WOD

Strength:

  • Weighted Split Squat - 5x5

WOD:

  • 6 Min AMRAP

    • 5 Hang Clean 155/105
    • 5 Push Ups
  • 2 Min Rest
  • 6 Min AMRAP

    • 5 SDHP 95/75
    • 5 Pullups

Cashout:

  • 30 GHD Situps
  • 30 Hip…
Continue

Added by Nick Bloch on September 10, 2012 at 5:23am — No Comments

9/6 & 9/7 WOD

Strength:

  • Deadlift 5x3

WOD: 21-15-9

  • O.H. Lunge
  • KB High Pull 53/35
  • Goblet Squat 53/35

Cashout:

  • Wall Sits 3 x 1 Min
  • Plank 3 x 1 Min

Added by Nick Bloch on September 6, 2012 at 6:51am — No Comments

Sprint Intervals vs. Long Distance Running

Sprints vs. Long Distance

Added by Nick Bloch on September 5, 2012 at 7:09am — No Comments

9/4 & 9/5 WOD

Strength:

  • Close Grip Bench Press 5x3

WOD: Chipper

  • 20 Strict Pullups
  • 20 Ring Dips
  • 20 KB Swings 70/53#
  • 20 Push Press 115/75#
  • 20 Ab Wheel/T2B
  • 20 Weighted Pushups 45/10#
  • 20 Back Squats 115/75#
  • 20 Front Squats 115/75#…

Continue

Added by Nick Bloch on September 4, 2012 at 7:04am — No Comments

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