Nick Bloch's Blog – September 2018 Archive (24)

181001 WOD

Warmup: 10 minutes

AMRAP: 5-4-3-2-1 wall walks and burpees + 10 calorie bike between rounds

Strength: 15-20 minutes

1a) BB strict press - 5x3 (increase weight each set, basically working to a max for the day)

1b) double DB bent over row - 5x8

1c) weighted elbow plank - 5 x :30 (increase weight each round, work to a max weight…

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Added by Nick Bloch on September 30, 2018 at 5:14pm — No Comments

180928 WOD

Weightlifting: 10:00 to find a max for the complex

1 deadlift + 2 hang cleans (squat or power) + 1 jerk

*perform the entire complex without dropping the bar

Conditioning: pick 2 (all can be done with a partner or solo)

1) 7:00 AMRAP - synchro bar facing burpees with a partner

2) 21-15-9 deadlifts and pullups 225/155# (with a…

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Added by Nick Bloch on September 28, 2018 at 7:38pm — No Comments

180928 WOD

Warmup: 10 minutes

3-4 rounds: 10 front squats + 10 push press + 10 deadlifts + 10 hang power cleans (use empty bar)

Strength: 10 EMOM

1 power clean + 1 squat clean (start at a moderate weight and add every 1-2 minutes)

Conditioning: 10:00 cap

10 - 1 overhead…

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Added by Nick Bloch on September 27, 2018 at 7:30pm — No Comments

180927 WOD

Warmup: 10 minutes

dynamic + 3 rounds 5 ring row/5 pushups/10 squats

Strength: 15 minutes

1a) half kneeling db press - 4x8 r/l

1b) SA ring row hold - 4x:20 r/l

Conditioning: 4 rounds

3:00 AMRAP

30/20 calorie row + 10 db power cleans 50/35# + max box…

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Added by Nick Bloch on September 26, 2018 at 7:51pm — No Comments

180926 WOD

Warmup: 10 minutes

21-15-9 russian kbs 53/35# + walking lunges + pushups

Strength: 20-25 minutes

4-5 rounds

banded lateral walk 50'R/50'L

banded good morning x 12 w/ :02 second pause at top

DB split squats x 8 R/L

star plank :15 each side

Conditioning: 4…

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Added by Nick Bloch on September 25, 2018 at 6:03pm — No Comments

180925 WOD

Warmup: 20 minute (for quality)

15/10 calorie bike

1 rope climb (sub 5 rope walks)

overhead db carry x 100' (50/50)

d-ball over shoulder x 4 reps (alt r/l shoulder) 

20 shoulder taps

Conditioning: 14 AMRAP w/a partner

20 deadlifts 225/155#

40 wall balls 20/14# to 10/9'

60 DB shoulder to overhead…

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Added by Nick Bloch on September 24, 2018 at 8:22pm — No Comments

180924 WOD

Warmup: 10 minutes

500m row or 25/17 cal bike + dynamic 

Strength: 15-20 minutes

1a) BB bench press - 5x5 (add weight each set)

1b) strict pullup - 5x5 (use weight if you can do 5 UB, use a spotter, no bands)

Conditioning: 6:00 AMRAP x 3 rounds at 80/90/100% (increasing pace…

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Added by Nick Bloch on September 23, 2018 at 5:45pm — No Comments

180921 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 15 minutes

overhead squat - work to a 3rm for the day (emphasis on depth and technique, all reps perfect!)

Conditioning: w/ a partner

1) 7:00 AMRAP

25 synchronized air squats

12 clean and jerk 135/95#…

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Added by Nick Bloch on September 20, 2018 at 8:13pm — No Comments

180920 WOD

Warmup: 10 minutes

10 band good mornings + :30 glute bridge + :15 star plank each side x 3-4 rounds

Strength: 15-20 minutes (4 rounds)

1a) push press + push jerk (from rack, build to a heavy complex over the 4 rounds)

1b) single arm DB farmers walk - 100' (50R/50L)

1c) double OH KB carry - 100' (down/back)…

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Added by Nick Bloch on September 19, 2018 at 8:00pm — No Comments

180919 WOD

Warmup: 10 minutes

dynamic + 20-15-10 pushups and ring rows

Strength: 8 EMOM

1 hi-hang squat clean + 1 front squat (start at 60-70% max clean and add every 2 sets)

Conditioning: 6 minute AMRAP x 3 rounds at 80/90/100% 

15 american kbs 53/35#

15 thrusters…

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Added by Nick Bloch on September 18, 2018 at 8:28pm — No Comments

180918 WOD

Warmup: 10 minutes

21-15-9 - russian kbs +walking lunges + :20 bar hang + :20 wall-sit after each round

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

1 - 3 shuttle sprints (long way)

2 - 15 hspus (if you can't do at least 8-10, sub :40 shoulder taps or :40 hs hold, your choice)…

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Added by Nick Bloch on September 17, 2018 at 7:52pm — No Comments

180917 WOD

Warmup: 10 minutes

row or bike intervals + dynamic warmup

Strength: 15-20 minutes

BB front rack step-ups x 10 reps (alt r/l every rep) 24/20"

men - 95/115/135/155 women - 55/65/75/85

immediately perform a :90 weighted elbow plank after each set - rest 2:00 between sets…

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Added by Nick Bloch on September 16, 2018 at 5:22pm — No Comments

180916 WOD

Strength: 5 rounds

bench press x 5 reps rest :30

strict chin-ups x 5 reps rest :30

rest 2:00 between rounds

Conditioning: 5 sets - mix up order each set

15 power snatch 115/80#

15 box jumps 30/24"

25 wall balls 30/20#

15 HSPUS

15 cal ski

rest walk 3:00 between rounds…

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Added by Nick Bloch on September 15, 2018 at 7:50am — No Comments

180914 WOD

Warmup: 10 minutes

row 500m + dynamic warmup

Strength: 20 minutes (4-5 rounds)

1a) banded good mornings - 15 (fast up, pause and squeeze glutes, slow and controlled down)

1b) 30' sling shot (or use red/blue small bands) lateral side step right/left

1c) single leg glute bridge - :30 hold right + :30 hold left (hips…

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Added by Nick Bloch on September 13, 2018 at 8:11pm — No Comments

180913 WOD

Warmup: 10 minutes

dynamic + 3 rounds of 10 russian kbs and 10 squats

Strength: at a sustained pace 15 AMRAP, work on technique and strength

1 LL rope climb or 1 rope climb or 5 rope walks

SA overhead KB carry 200' (down/back right down/back left)

:15 star plank each side

10 DB front squats (men 35s to 70s, women 25s to…

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Added by Nick Bloch on September 12, 2018 at 7:33pm — No Comments

180912 WOD

Warmup: 10 minutes

21-15-9 calorie bike + situp + BB push press

Skill Conditioning: 12 EMOM

E - 12/8 calorie bike (steady pace, don't sprint...men 63-65rpm/women 53-55rpm)

O - hspus 8-15 reps (if you cannot do at least 8 reps then scale to 15 shoulder taps or :40 hs hold)…

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Added by Nick Bloch on September 11, 2018 at 5:52pm — No Comments

180911 WOD

Warmup: 10 minutes

200m run + dynamic

Strength: 15-20 minutes

1a) SA kb shoulder press w/ 2121 temp (2 up, 1 pause, 2 down, 1 pause) x  6-8 reps

1b) BB bent over row w/2121 tempo (same as above) x 6-8 reps

*increase weight over the sets if you can keep tempo and good positions…

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Added by Nick Bloch on September 10, 2018 at 8:00pm — No Comments

180910 WOD

Warmup: 8 minute AMRAP

50 singles unders + 20 walking lunges + 15 RKBS + 10 squats + 5 ring rows

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

1) back squat - 8 reps at 65-70%

2) db front rack walking lunges - 100' 50/35#s (use weight first 50', set down and finish BW)…

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Added by Nick Bloch on September 9, 2018 at 4:06pm — No Comments

180908 WOD

Weightlifting: snatch or clean, you pick

4 EMOM - 3 singles at 60%

rest 1:00

4 EMOM - 2 singles at 70%

rest 1:00

4 EMOM - 1 rep at 80%

Aerobic Capacity: 

bike 2 miles

row 2k

bike 2 miles

run 1 mile

bike 2 miles

Conditioning: 5…

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Added by Nick Bloch on September 7, 2018 at 6:56pm — No Comments

180907 WOD

Warmup: 10 minutes

row 500m or bike 30/20 cal bike + dynamic warmup

Conditioning: 8:00 on/4:00 rest (aerobic pace, continuous effort!)

1) 400/300m row + 10 TTB (20 KR) + 15 burpees to 6" target

2) 20/15 cal bike + 21 air squats + 15 pushups + 9 american kbs 53/35#

3) 400m run + 15 OHS 75/55# + 5 d-ball or sandbag to shoulder…

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Added by Nick Bloch on September 6, 2018 at 7:55pm — No Comments

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