Nick Bloch's Blog – September 2017 Archive (21)

170929 WOD

Strength: 15 minutes

deadlift - 5/5/5+ at 65/75/85% training max

*add 10# to 1rm then take 90%, tie or beat your reps from cycle 1, week 1 on last set

Conditioning: 1:00/:30 (2 ppl each station)
Prowler
D-ball clean 150/100#
Bike
Ring dips
Box jumps 30/24"
Push jerks 135/95#
Ab wheel
Row calories
Elbow plank
Hang from bar
HS hold noes and toes (shoulder taps)
Db power cleans (2) 50/35#s

Added by Nick Bloch on September 28, 2017 at 8:00pm — No Comments

170928 WOD

Strength: front squat/back squat
6 x 3/6 at 94% of Monday (Monday was 85%)

Conditioning: 4 rounds
5 minute amrap (hr 145-155 bpm)
20 wall balls
20 Russian kbs 53/35#
20 ohs 45/35#
20 sit-ups
Rest 1:00
*pick up each round where you left off

Added by Nick Bloch on September 27, 2017 at 8:00pm — No Comments

170926 WOD

Strength: 20 minutes

1a) strict press - 5/5/5+ at 65/75/85% training max

*add 5# to 1rm then take 90%

*tie or beat your reps on 5+ from cycle 1

1b) strict chin-ups - 3x8 (add weight if you can go ub)

*use spotter if you need



Conditioning: 6 rounds for time

12 db snatches 50/35#

25/18 cal bike

50' db oh walking lunges

Groups of 4-5 on each bike, next person starts when person ahead finishes bike. Record total working time for each…

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Added by Nick Bloch on September 26, 2017 at 7:30pm — No Comments

170926 WOD

Technique: hand stand push-up review
Skill Conditioning: 8 EMOM
E- 200m run
O- kipping hspus c-20 rx-12 (sub :30 hs hold or 3 wall walks)

Conditioning: 10 rounds every 2:00
6 bar facing burpees
6 hang power cleans c-115/80# Rx-95/65#
6 thrusters

Added by Nick Bloch on September 25, 2017 at 8:43pm — No Comments

170925 WOD

Strength: front squat/back squat

6 x 3/6 at 85% of 1rm front squat

rest 2:30 between sets

Conditioning: 5 rounds (20 minute cap)

row 500 meters

50 double unders (150 singles)

*heart rate at or below 155bpm

Added by Nick Bloch on September 24, 2017 at 12:27pm — No Comments

No open gym today

Gym will open at 4:45pm today

Added by Nick Bloch on September 22, 2017 at 11:00am — No Comments

170922 WOD

Strength: deadlift (deload)
1a) 4x5 @ 60% 1rm
1b) weighted elbow plank - 4x1:00, add weight each set

Conditioning: every 4:00 x 5 rounds
Run 400m
15 c2b pull-ups (scale kipping pull-ups or jumping c2b)
15 wall balls 20/14#

Added by Nick Bloch on September 21, 2017 at 7:51pm — No Comments

170921 WOD

Strength: front squat/back squat
5 x 4/8 at 94% of Monday (80% 1rm fs)

*rest 2:30 between sets

Conditioning: with a partner (20 cap)
5 rounds
50 calorie row
40 kb sumo dl high pull 53/35#
30 hr push-ups
*if solo complete 2-3 rounds

Added by Nick Bloch on September 20, 2017 at 8:30pm — No Comments

170920 WOD

Strength: 15 minutes (deload)

1a) strict press - 5x5 at 50% of 1rm, not training max (focus on controlled press and hold lockout for :02 before lowering)

1b) feet elevated ring rows - 5x5 with :02 pause at the top (feet even with rings, if you can't keep your body straight remove the box and put feet on the floor)

Conditioning:

0:00 - 8:00 AMRAP

7 thrusters 95/65#

7 bar facing burpees

10 TTB (sub knee raises)

8:00 - 14:00

find…

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Added by Nick Bloch on September 19, 2017 at 7:00pm — No Comments

170919 WOD

Technique: split jerk
20 minutes to work to a max jerk from the rack

Conditioning: 20 EMOM
1- c-3 rope climbs Rx-2 sc-:30 chin hold
2- box jumps c-20 Rx-15 24/20"
3- rest
4- calorie bike c-25/18 rx-18/11
5- 8R/8L db stoh 50/35#

Added by Nick Bloch on September 18, 2017 at 8:16pm — No Comments

170918 WOD

Strength: front squat/back squat
5 x 4/8 at 80% of 1rm front squat
Rest 2:30 between sets

Conditioning: for time (15 cap)
50 American kbs 53/35#
50 double unders (150 singles)
40 abmat situps
50 double unders
30 calorie row
50 double unders
20 kb ohs (10r/10l)
50 double unders
10 calorie bike
50 double unders

Added by Nick Bloch on September 17, 2017 at 8:00pm — No Comments

170915 WOD

Strength: deadlift
5/3/1+ at 75/85/95% of training max (1rm x.9)

Conditioning: 16 amrap

21-15-9
Power snatch 75/55#
Pull-ups (c 9-7-5 muscle ups bar or ring)
*200m after each set of 21, 15, 9

Added by Nick Bloch on September 14, 2017 at 7:00pm — No Comments

170914 WOD

Strength: fs/bs
5x4/8 at 94% of Monday (75% of 1rm fs)
Rest 2:30 between sets

Conditioning: score is total cj at each weight
Partner up and share rowers/barbell
3 amrap
25/20 calorie row
Max cj remaining time 115/75#
Rest 3:00

3 amrap
20/15 calorie row
Max cj remaining time 135/95#
Rest 3:00

3 amrap
15/10 calorie row
Max cj remaining time 185/125#
Rest 3:00

Added by Nick Bloch on September 13, 2017 at 8:25pm — No Comments

170913 WOD

Strength: 15 minutes
1a) strict press - 5/3/1+ at 75/85/95% of training max
* training max is found by taking 1rm x .9), last set of 1+ means go until failure, record reps on final set
1b) db bent over row (on bench) - 3x10 r/l

Conditioning: 4 rounds (18 cap)
400m run
30 wall balls 20/14#
20 db snatches 50/35# (open standards)

Added by Nick Bloch on September 12, 2017 at 7:56pm — No Comments

170912 WOD

Skill: 15 minutes
Kipping toes to bar

If you have TTB complete 5 sets of 10 (afap)
*rest 1:00 between sets

Conditioning: 16 emom
1- calorie bike c-25/18 rx-20/13
2- rest
3- burpees to 6" target c-20 Rx-15
4- rest

Added by Nick Bloch on September 11, 2017 at 7:49pm — No Comments

170911 WOD

Strength: front squat/back squat

5 x 4/8 at 75% 1rm front squat (2:00 rest between sets)

Conditioning: not for time (15 cap)

500m row

1 rope climb

400m row

2 rope climbs

300m row

3 rope climbs

200m row

4 rope climbs

100m row

5 rope climbs

(x2 reps if you do rope walks)

Added by Nick Bloch on September 10, 2017 at 1:30pm — No Comments

170908 WOD

Strength: deadlift
1a) 3/3/3+ at 70/80/90% of training max (TM is 90% of 1rm)
1b) 3X1:00 weighted plank

Conditioning: 14 emom
E- 12 db snatches 50/35#
O- 10 box jumps (step down) 30/24"
*partner up and alternate movements, share equipment

Added by Nick Bloch on September 7, 2017 at 6:37pm — No Comments

170907 WOD

Strength: front squat/back squat
4x7/13 at 94% of Monday (Monday was 70% of 1rm fs)
Rest exactly 2:00 between sets

Conditioning: with a partner
5 rounds
500m row
30 wall balls
*split work as needed, one partner working at a time

Added by Nick Bloch on September 6, 2017 at 8:01pm — No Comments

170906 WOD

Strength: 20 minutes
1a) strict press - 3/3/3+ at 70/80/90% of training max
* training max is found by taking 1rm x .9), last set of 3+ means go until failure
1b) strict eccentric chin-ups - 3x8 (2020 tempo, use a spotter) :02 up, :02 down, no pause at the top, break up if need be

Conditioning: 10 rounds for time (8:00 cap)
3 power cleans at 70% 1rm
6 bar facing burpees

Extra: 3x:30 hs hold (do shoulder taps if you can)
Rest 1:00 between

Added by Nick Bloch on September 5, 2017 at 7:03pm — No Comments

170905 WOD

Skill/technique: 15 minutes
Kipping pull-ups/c2b/muscle ups

Conditioning: 25 emom
1 - bike cals c-18/14 rx-14/10
2 - hr push-ups 15/10
3 - row cals c-18/14 Rx-14/10
4 - :45 plank
5 - 30 du (100 singles)

Added by Nick Bloch on September 4, 2017 at 8:47pm — No Comments

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