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

191001 WOD

Warmup: 8:00 AMRAP

row 250/200 meters + 10 pvc pipe/empty BB OHS + 10 reverse lunges + 5 burpees

Strength: 15:00

0 - 8:00: work up to a 5rm front squat for the day

rest 2:00, set your weight at 90% of todays 5rm then...

5 EMOM: 3 front squats at 90% of today's 5rm…

Continue

Added by Nick Bloch on September 30, 2019 at 7:00pm — No Comments

190930 Hybrid WOD

Warm-up: 10 mins

Dynamic + Amrap: 10/7 Cal Bike + 10 Air Squats + 5 DDB Push Press

Strength: Back Squat

0:00-10:00

     Build to a Heavy Single

10:00-20:00

     Every 2:00 for 5 rounds

3 Back Squat @85-90% of 1RM

25 Sit-ups

Conditioning: For time (16:00 CAP)

50 Air Squats

40/30 Cal AB

40 DB Front Squats (50s/35s)

30/21 Cal AB

30…

Continue

Added by Nick Bloch on September 29, 2019 at 9:59pm — No Comments

190930 CrossFit WOD

Warmup: 10:00

dynamic + 21-15-9 air squats situps pushups

Strength: 15:00 AMRAP

A) standing DB/KB push press x 8

B) strict pullups x 8 (sub ring rows x 2, if you can do 8 UB, add weight)

rest 1:00 between exercises and 1:30 between rounds

*start moderate and try to increase weight on push press each round…

Continue

Added by Nick Bloch on September 29, 2019 at 6:55pm — No Comments

190928 WOD

1) 12 min warm up:

1 min AB

1 min Row

1 min C2 Bike

1 min Ski

*get faster every set

2) 25 min AMRAP @ sustained power:

400m Run

100' Double KB FR Carry @ 32kg/hand…

Continue

Added by Nick Bloch on September 28, 2019 at 8:00am — No Comments

190927 Hybrid WOD

Warm-up: 10 min amrap

200m Run + 5 Rope Walks + 5 Jump Sqts+ :30 BB Curl Hold

Strength/Conditioning: ~15:00

Complete for time

20-15-10-5

Pullups

BB Curls

200’ Farmer Carry after each round (100/70 per hand)

*complete everything as heavy/difficult as possible, go weighted on pullups if possible

Conditioning: Every 6:00 for 18:00

50 Single Unders

15 Am…

Continue

Added by Nick Bloch on September 26, 2019 at 10:00pm — No Comments

190927 CrossFit WOD

Warmup: 10:00

dynamic + AMRAP: 10 russian kbs (increase # each round) + 10 ring rows + 10 reverse lunges

Strength: 15:00

back squat: 7x2 at 60% 20x2 tempo (2 down, no pause, explode up, 2 between reps)

*after each set complete 10 banded lateral steps R/L, band around knees…

Continue

Added by Nick Bloch on September 26, 2019 at 8:01pm — No Comments

190926 Hybrid WOD

Warm-up: 10 mins

Dynamic + Amrap: 10 Ring Rows + 10 Air Squats + :15 Ring Support

Strength: 4x 3:00 on 1:30 off

8 BB Bench Press

20 Deficit Pushups

Max Ring/Bar/Bench Dips

*you choose deficit, go to knees with deficit before feet/knees without,

goal is work range of motion first

Conditioning: 15:00 CAP

Buy-in: 40 Kettlebell Snatches

3…

Continue

Added by Nick Bloch on September 25, 2019 at 8:50pm — No Comments

190926 CrossFit WOD

Warmup: 15:00 AMRAP

bike 15/10 calories (increase pace each round)

SA db/kb overhead carry 50/50' (increase # each round)

:15 start plank R/L

15 abmat situps

:30 double KB front rack hold (increase # each round)

Skill Conditioning: every 1:30 x 3 rounds each (1:00 max working time)

A) 30 double unders (75 singles)…

Continue

Added by Nick Bloch on September 25, 2019 at 7:55pm — No Comments

190925 Hybrid WOD

Warm-up: 12:00

Dynamic + 3 Rounds: 15 bb good mornings + 200m Run

Strength/Conditioning: 14:00 CAP

5 Rounds for time:

200m Run

15-12-9-6-3 Deadlifts @ascending weight

*start around 60% of 1RM and finish around 90%,

no sets need to be unbroken

Conditioning: Every 5:00 for 15:00

500m Row

12 DB Box Step Overs (50s/35s)

Max burpees *no jump* in remaining…

Continue

Added by Nick Bloch on September 24, 2019 at 9:36pm — No Comments

190925 CrossFit WOD

Warmup: 8:00 

dynamic + 21-15-9 walking lunges 12-10-8 BB good mornings

Strength: 4 rounds for quality (15-20:00)

A) BB back rack reverse lunges x 8 (16 total) alternate legs every rep

B) partner hamstring curls x 8 (control eccentric, use hands to reset)

Conditioning: every…

Continue

Added by Nick Bloch on September 24, 2019 at 8:31pm — No Comments

190924 Hybrid WOD

Warm-up: 10 mins

Dynamic + 3 rounds: 10/7 cal bike + 15 AM KBS + 50 single unders

Strength:

Every 3:00 for 15:00

200’ DKB FR Carry

*Every 50’ complete 3 Cleans + 3 STOH

**start moderate and build to as heavy as possible

Conditioning: 10:00 CAP

For time

4 rounds for time

60 Single Unders

15/10 Cal AB

10 Box Jump…

Continue

Added by Nick Bloch on September 23, 2019 at 8:42pm — No Comments

190924 CrossFit WOD

Warmup: 8:00

dynamic + 21-15-9 squats + pushups

Strength/Conditioning: 15 AMRAP (DELOAD WEEK)

a) bike 15/10 calories

b) half kneeling alt. DB press x 8 R/L

c) bb bent over row x 8

d) double db/kb front rack walking lunges x 10 steps

*keep weights moderate and focus on perfect movement patterns, rest :30 between…

Continue

Added by Nick Bloch on September 23, 2019 at 6:22pm — No Comments

190923 CrossFit WOD

Warmup: 8:00

Dynamic + 3 rounds: 5 ring rows + 5 pushups + 10 squats

Strength: back squat (deload week)

5x3 tempo back squats at 50% 3331 tempo (3 down, 3 pause, 3 up, 1 second between reps)

complete 10 single leg crossbody deadlifts between each set (10R/10L)

*focus on perfect tempo and control throughout entire set, each…

Continue

Added by Nick Bloch on September 22, 2019 at 9:00pm — No Comments

190923 Hybrid WOD

Warm-up: 10 min amrap

Bike 1k

60’ (30R/30L) lateral banded walk

15 Banded Air Squats

15 Sit-ups

Strength: 

0:00-10:00

Build to a 2RM Back Squat

10:00-20:00

Tabata until completion of 100 back squats

*@~35% of 2RM

Conditioning:

2 rounds

6 min amrap

20 wall ball + 400m Run + 20 wall ball

Rd 1: Max DDB Snatch…

Continue

Added by Nick Bloch on September 22, 2019 at 8:30pm — No Comments

190921 WOD

1) 25:00 AMRAP - sustained pace

400m run

5 sandbag over the shoulder 150#

100' sandbag carry

10 alt pistols

100' FW @ 100#/hand

2) 15 AMRAP @ high effort - ladder 1,2,3,4,5 etc

power clean to overhead 155#/105

front squat 155#/105

burpee box jump over 24"

Added by Nick Bloch on September 21, 2019 at 7:40am — No Comments

190920 Hybrid WOD

Warm-up: 4 rounds for quality (12:00)

10 Barbell Deadlifts @40% of 1RM

15 Ring Rows

20/14 Cal Bike

Strength: 

Every 2:00 for 20:00

A) 3 Deadlifts + 5 Pullups + 10 Barbell Curls

B) 3 Deadlifts + 10 Renegade Row + 10 Alt DB Curls

*alternate A and B and build in deadlift weight

throughout the 10 rds

Conditioning: 15:00 CAP

100/70 Cal Bike for…

Continue

Added by Nick Bloch on September 19, 2019 at 11:13pm — No Comments

190920 CrossFit WOD

Warmup: 8:00 AMRAP

dynamic + 3 rounds: 10 air squats + 10 kbs + :30 elbow plank

Strength: back squat (15:00 - 20:00)

5x1 @ 97.5%

*rest 2:30 between sets

Conditioning: 18 EMOM (recovery pace, focus on blood flow and breathing)

1 - bike :45

2 - 15 air…

Continue

Added by Nick Bloch on September 19, 2019 at 7:00pm — No Comments

190919 Hybrid WOD

Warm-up: 10 mins

Dynamic + Amrap: 15 Am KBS + 10 Jump Sqts + 5/5 DB Strict Press

Strength: 20:00

0:00-8:00

     Build to a 5RM Push Press

8:00-20:00

4 sets E3MOM:

     5 Barbell Push Press @85-90% of 5rm

    :20 Ring/Bar L-sit 

     15 DB Lateral Raise

     20 Banded Face Pulls

Conditioning: 12:00 CAP

1 Round:

     30 DDB…

Continue

Added by Nick Bloch on September 18, 2019 at 7:58pm — No Comments

190919 CrossFit WOD

Warmup: 5:00

0:00-0:30- Row for distance

0:30-0:60- 5 Deadlifts @30%

Strength: deadlift

0-10:00: find a 5rm

10-18:00: complete 20 singles at your 5rm for the day, focus on speed off the floor, LOWER bar back to floor, no dropping

Conditioning: for time (27:00…

Continue

Added by Nick Bloch on September 18, 2019 at 5:00pm — No Comments

190918 Hybrid WOD

Warm-up: 10 min amrap

10/7 Cal Bike - 10 Reverse Lunges - 

10 BB Good Mornings - 5 Goblet Squats

Strength: 16:00

Every 4:00 for 16:00

8 Back Squats

20 Goblet Squats

20 DKB FR Lunge Steps

*try to complete back squats around 65%

Conditioning: 10:00 CAP

For time

21-15-9

Wall Ball

Row Calories

Burpees over…

Continue

Added by Nick Bloch on September 18, 2019 at 5:26am — 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