Nick Bloch's Blog – September 2016 Archive (21)

160930 WOD

Strength: 20 minutes
Competitor:
Work to a max for the day for the complex 1 clean + 1 hang clean + 1 front squat

Fitness:
1a) 5x20 calorie row
1b) 5x20 abmat sit-ups
1c) 5x10 good mornings

Conditioning: for time - 7 minute cap

40 hspus (sub 40 strict press 75/45#)
10 clean and jerks (anyhow)c-225/155# rx-155/115#

Extra: foam roll/mobility

Added by Nick Bloch on September 29, 2016 at 7:38pm — No Comments

160929 WOD

Strength: 15 minutes

Competitor:
Work to a max from the rack 1 push press + 1 push jerk + 1 split jerk

Fitness:
1a) 5x5 push press
1b) 5x10 db/kb bent over rows

Conditioning: 20 minute cap
50 calorie row
50 double unders (100 singles)
50 pistols alt r/l (sub pistols on rings)
50 double unders
50 deadlifts c-185/135# rx-135/95#
50 double unders
50 Ttb (sub knee raises)
50 double unders

Added by Nick Bloch on September 28, 2016 at 7:59pm — No Comments

160928 WOD

Strength: 15 minutes every 1:30 alternate
1a) 8 back squats at 60%
1b) overhead plate lunge 100' c-45/35# rx-35/25#

Conditioning: 11 minute cap
21-15-9
Wall balls 20/14# to 10/9'
Box jump overs c-30/24" rx-24/20"
Power snatch 75/55#

Extra: tabata bar hang x 8 rounds

Added by Nick Bloch on September 27, 2016 at 7:46pm — No Comments

160927 WOD

Strength: 20 minutes



1a) 5 sets of the complex 5 strict pull-ups + 4 kipping/butterfly pull-ups + 3 c2b pull-ups (scaled is accumulate 10 kipping pull-ups per set or 5 sets of 15 ring rows)

1b) 5 sets of 5 ring dips with a 3 second pause at the top (scaled will perform just a :10 hold at the top or 5 sets of 10 box dips)



Conditioning: 3 rounds

1:00 max calorie row

1:00 rest

1:00 max power cleans c-205/125# rx-135/95#

1:00 rest

1:00 max hspus… Continue

Added by Nick Bloch on September 26, 2016 at 7:08pm — No Comments

160926 WOD

Strength: 25 minutes

WL:
1a) 5x2 - snatch balance
1b) 5x2 - hi-hang snatch

Fitness:
1a) reverse lunges - 5x10 (add # each set)
1b) single leg glute bridges - 5x10 r/l
1c) weighted elbow plank - 5x1:00

Conditioning:
4 min AMRAP
15 thrusters 95/65#
15 bar facing burpees
2:00 rest
4 min AMRAP
15 thrusters 95/65#
15 bar facing burpees

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

160923 WOD

WL:
Every 1:30 x 10 rounds, 1 power clean + 1 full clean

Fitness:
5 rounds
20 calorie row/1:30 bike
10 hand release push-ups
20 split jumps

Conditioning: 14 emom
E- 3 shuttle sprints
O- alternate ttb (c-15 rx-10, sub 15 knee raises) with 12 single arm kb push press, 6r/6l)

Added by Nick Bloch on September 22, 2016 at 5:51pm — No Comments

190922 WOD

Strength:
Competitor
30 minutes to find 1rm front squat

Fitness
1a) weighted glute bridges - 5x8
1b) front squat - 5x8
1c) half kneeling kb/db strict press - 5x8 each side

Extra:
50-40-30-20-10
Double unders (x3 singles)
5-4-3-2-1
Rope climbs (x2 rope walks)

Added by Nick Bloch on September 21, 2016 at 8:23pm — No Comments

160921 WOD

Strength: 15 minutes
1a) deadlift - 5x5 add weight each round start at 50% 1rm
1b) farmers walk (db or kb) - 5x100'

Conditioning: 18 emom
1- 5 power cleans c-205/125# rx-135/95#
2- hspus c-10 (small def if possible) rx-10 scaled-:40 hold
3- 15 air squats

Added by Nick Bloch on September 20, 2016 at 8:02pm — No Comments

160920 WOD

Weightlifting:
20 minutes to work to a max for the day
Snatch pull (3 second pause at the knee) + snatch

Fitness:
1a) push press - 5x5 add weight every set
1b) ring rows - 5x10
1c) abmat sit-ups - 5x20 or an wheel 5x10

Conditioning: 4 rounds
1:00 max pull-ups c-c2b scaled-jumping pull-ups
1:00 rest
1:00 max box jump overs 24/20"
1:00 rest

Added by Nick Bloch on September 19, 2016 at 7:14pm — No Comments

160919 WOD

Strength:
Competitor
30 minutes to find your 1rm back squat

Fitness
Alternate between these 3 movements for 5 total sets
1a) 10 back squats, start at 50% max and add weight each round
1b) 100' back rack walking lunges, start at 95/65# and add weight every round
1c)10 partner leg curls

Extra:
3 rounds for time
20 calorie row
20 burpees

Added by Nick Bloch on September 18, 2016 at 6:37pm — No Comments

160916 WOD

Strength:
Competitor
20 minutes to work to a max hang power snatch + power snatch

Fitness
5 rounds
1a) 1:00 max effort bike
1b) 100' single arm kb oh carry (switch hands at 50')
1c) 10 good mornings moderate to heavy, add weight each set, start with bar

Conditioning: 3 rounds for time (14 cap)
100 double unders (scale 300 singles)
10 thrusters c-135/95# Rx-95/65#
20 pistols (scale with rings)

Added by Nick Bloch on September 15, 2016 at 5:00pm — No Comments

160915 WOD

Strength:
1) back squat - 5x5 @70
2) front squat - 5x5 @70%
Rest 2:00 between sets

3) conditioning: 10 minute cap
50 calorie row
50 wall balls
50 Russian kbs 53/35#

Added by Nick Bloch on September 14, 2016 at 8:27pm — No Comments

160914 WOD

Strength:
Competitor
10 emom 3/2 ring muscle ups

Fitness
10 emom
E- 10 pull-ups or jumping pull-ups
O- 5 ring dips or 10 box dips

Conditioning: 4 rounds for time (16 cap)
400m run
10 front squats c-155/115# Rx-115/75#
15 ttb (sub abmat sit-ups)

Added by Nick Bloch on September 13, 2016 at 8:19pm — No Comments

160913 WOD

Strength:
Competitor
15 minutes to work to a 3rm touch and go clean and jerk

Fitness
1a) push press -4x5
1b) barbell bent over row- 4x8
1c) elbow plank - 4x1:00

Conditioning: 8 minute cap
21-15-9
Deadlift c-225/155# rx- 185/125#
Bar facing burpees

Extra: tabata hollow/arch holds

Added by Nick Bloch on September 12, 2016 at 7:15pm — No Comments

160912 WOD - Change in programming

We're going to test some new programming for the next couple of weeks and see how everyone likes/dislikes it and I would love your feedback at the end.

During the strength/lifting portion of class we are going to offer 2 options for people. There will be a Competitor or Fitness option. It's up to each person which one they'd like to do for the day. You can also switch back and forth everyday. Just because you choose Fitness one day, doesn't mean you can't do the Competitor the next.…

Continue

Added by Nick Bloch on September 11, 2016 at 10:46am — No Comments

160909 WOD

Strength:
1) back squat: 5x3 @84% rest 2 mins between
2) front squat: 12x1 @101% rest 2 mins between

Conditioning: 12 AMRAP
200m run
20 Russian kbs 70/53#
2 rope climbs (5 rope walks)

Added by Nick Bloch on September 8, 2016 at 8:10pm — No Comments

160908 WOD

BBG: 12 minutes every 1:30
1 power snatch + 1 hang power snatch (add weight each set, work to a max, start at 50-60% 1rm power snatch)

Conditioning: 6 rounds for total reps
:45 max calorie row
:15 rest
:45 max burpees
:15 rest
:45 max wall balls
:15 rest

Added by Nick Bloch on September 7, 2016 at 8:34pm — No Comments

160907 WOD

Strength: 15 emom
1- HSPU C-15 rx-10 scaled-:40 hs hold
2- 10 deadlifts c-275/205# rx-225/155#
3- rest

Conditioning: 10-1 (13 cap)
T2b (sub knee raises)
C&J 135/95#
20 du after each round (50 singles)

Added by Nick Bloch on September 6, 2016 at 6:35pm — No Comments

160906 WOD

Strength:

1) back squat - 10x3 @ 84% rest 2:00 between sets

2) front squat - 3x2 @ 101% rest 3:00 between sets

Extra: 3 rounds

30 calorie row

rest 1:00

Added by Nick Bloch on September 5, 2016 at 11:09am — No Comments

160905 WOD

Hotshots 19

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.



IN MEMORY OF

Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill,… Continue

Added by Nick Bloch on September 4, 2016 at 8:51pm — No Comments

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service