Nick Bloch's Blog – October 2012 Archive (23)

121101 WOD

Technique

  • Power/Hang Clean - 10 Minutes

WOD - 3 Rounds

  • 30 KB Swings 53/35#
  • 30 CF Pushups
  • 30 Air Squats
  • 30 K2E (on floor, top of pushup position)

Cashout

  • 3x1:30 Plank

Added by Nick Bloch on October 31, 2012 at 7:00pm — No Comments

121031 WOD - Happy Halloween!

Strength

  • Deadlift - 3x5

WOD - 15 Min OMEM

  • Even Minute - 10 Push Press 115/85#
  • Odd Minute - 10 T2B

Cashout

  • 50 Ball Slams 30/15#

Added by Nick Bloch on October 30, 2012 at 7:00pm — No Comments

121030 WOD

Strength

  • Floor Press 3x5 (compare to 10/1/12)

WOD - 12 Minute AMRAP

  • 6 Power Snatch 95/65#
  • 30 Double Unders (90 singles)

Cashout

  • Row 500m x 3 w/ 1:30 rest between each

    • Men if over 1:50 perform 25 burpee penalty
    • Women if over 2:05 perform 25 burpee…
Continue

Added by Nick Bloch on October 29, 2012 at 8:00pm — No Comments

121029 WOD

Strength

  • Back Squat - 5,3,1+

WOD - 14 Minute AMRAP

  • 5 Squat Clean 135/95#
  • 5 Bar Facing Burpees
  • 10 Wall Balls 20/14#
  • 10 Pullups

Cashout

  • 50 Situps
  • 50 Hanging Knee Raises

Added by Nick Bloch on October 29, 2012 at 5:28am — No Comments

121026 WOD

Strength

  • Strict/Weighted Pullups 4x5 (compare to 10/12/12, try to reduce band or add weight)

WOD - 20 Minute AMRAP

  • Farmers Walk w/ Plates 45/35#
  • 6 OH Squat 95/65#
  • 10 CF Pushups
  • 12 KB High Pulls 53/35#

Cashout

  • 25 T2B
  • 25 GHD Situps
  • 25 DB…
Continue

Added by Nick Bloch on October 26, 2012 at 5:26am — No Comments

121025 WOD

Strength

  • Push Press 3x3+ (add weight from 10/11/12)

WOD: 13 Min OMEN

  • Even Minute - 8 HSPU (5 wall walks)
  • Odd Minute - 30 Double Unders

Cashout

  • 20 Ball Slams (Heavy)

Added by Nick Bloch on October 25, 2012 at 5:29am — No Comments

121024 WOD

Strength

  • KB Snatch 4x5 each arm

WOD: 9-7-5

  • Push Press 155/95#
  • KB Swing 70/53#
  • Burpee
  • C2B Pullups

Cashout

  • 100 Med Ball Situps 20/14#

Added by Nick Bloch on October 23, 2012 at 7:27pm — No Comments

121023 WOD

Strength

  • Dynamic Effort - Bench Press 5x3

WOD - 5 Rounds

  • 10 Deadlift 185/135#
  • 10 T2B
  • 10 Wall Balls
  • 10 Box Jumps
  • 10 Ring Dips

Cashout

  • Row Sprints 30s/30r x 6

Added by Nick Bloch on October 23, 2012 at 5:24am — No Comments

121022 WOD

Strength

  • Back Squat 3x3+ (sub max reps on last set, compare to 10/8/12 for weight)

WOD - 18 Minute AMRAP

  • 6 Power Cleans 155/105#
  • 20 CF Pushups
  • 20 Air Squats
  • 20 Double Unders

Cashout

  • 30 T2B
  • 30 GHD Situps

Added by Nick Bloch on October 21, 2012 at 6:52pm — No Comments

121019 WOD

Strength

  • Overhead Squat 3x8

WOD - (3) 5 minute AMRAPs

  • Round 1
    • 5 Power Snatches 95/65#
    • 5 HSPU or substitute 3 wall walks

      • 2 Minute Rest
  • Round 2

    • 10 Box Jumps 30/24"
    • 10 T2B

      • 2 Minute Rest
  • Round 3

    • 10 OH Lunges (5 ea leg)…
Continue

Added by Nick Bloch on October 18, 2012 at 7:30pm — No Comments

121018 WOD

Strength

  • Deadlift 3x5+ (add weight each set, last set is sub max reps)

WOD - 3 Rounds

  • Burpee Broad Jump (perform 2 burpees then broad jump, end to end)
  • 12 C2B Pullups
  • 12 Push Press 135/85#

Cashout

  • 20 GHD Situps
  • 20 Ball Slams

Added by Nick Bloch on October 18, 2012 at 5:15am — No Comments

121017 WOD

Strength

  • Inverted Row 4x8
  • Band Face Pull 4x8

WOD - 10 Minute AMRAP

  • 10 Pistols (5 each leg)
  • 10 Floor Wipers
  • 10 Ring Dips

Cashout

  • 3x1 Min Plank Hold

Added by Nick Bloch on October 17, 2012 at 5:19am — No Comments

121016 WOD

Strength

  • Close Grip Bench Press 3x5+

WOD: 13 Minute OMEN

  • Even Minute - 5 Power Cleans 155/105#
  • Odd Minute - 15 Med Ball Situps 20/14#

Cashout

  • Row Sprints 500m x 3

Added by Nick Bloch on October 16, 2012 at 5:25am — No Comments

121015 WOD

Strength

  • Front Squat 3x5+

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

  • Goblet Squats 53/35#
  • CF Pushups
  • KB Swings 53/35#

Cashout

  • Partner Leg Throws 3x15

Added by Nick Bloch on October 14, 2012 at 5:50pm — No Comments

121012 WOD

Strength

  • Weighted Pullup/Strict Pullup 4x5 (add weight from 9/28/12)

WOD: 10-1

  • Ring Dips
  • Ball Slams
  • T2B

Cashout

  • Row Sprints 30s/30r x 8

Added by Nick Bloch on October 12, 2012 at 5:18am — No Comments

121011 WOD

Strength

  • Push Press 3x5+ (increase weight each set and final set is submax reps)

WOD: 6 Rounds

  • 10 Wall Balls 20/14#
  • 10 K2E
  • 10 Burpees
  • 50' Suitcase Carry 95/65#

Cashout

  • Tabata Situps

Added by Nick Bloch on October 11, 2012 at 5:23am — No Comments

121010 WOD

Skill

  • Pistols - 5x5 ea leg

WOD: 30 Reps

  • Bear Complex 135/85#

Cashout

  • DB Weighted Situps (25-60#) x 30
  • GHD Situps x 30

Added by Nick Bloch on October 10, 2012 at 5:20am — No Comments

121009 WOD

Technique: Clean = 10 Minutes

WOD: Chipper

  • 100 Double Under or 200 Singles
  • 40 Ring Pushups
  • 40 Pullups
  • 40 Box Jumps 24/20"
  • 40 KB Swing 53/35#
  • 100 Double Under or 200 Singles

Cashout

  • Row Sprints 6 x 100m
  • 50 Med Ball Situps 20/14 #

Added by Nick Bloch on October 9, 2012 at 5:00am — No Comments

121008 WOD

Strength

  • Back Squat 3x5+ (sub max reps on last set)

WOD: 10 Min AMRAP

  • 8 KB SDHP 53/35
  • 8 Push Press 115/75

Cashout

  • 40 T2B
  • 25 GHD Back Extensions

Added by Nick Bloch on October 8, 2012 at 5:22am — No Comments

10/5/12 WOD

Benchmark Week...Final Day!

Shoulder/Hip Mobility Work + Technique = 10 Minutes

'Karen'

Cashout

25 GHD Situps

25 Ab Wheel

25 TTRings

10 Tire Flips

Added by Nick Bloch on October 5, 2012 at 2:42pm — No Comments

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