Nick Bloch's Blog – October 2015 Archive (21)

151030 WOD

Strength: deadlift 5/5/5+ @65/75/85% (add 10# to 1rm, tie or beat reps from 10/2)

Conditioning: WZA team wod #7

death by burpees/thrusters (15 min cap)

with a running clock complete reps EMOM until the clock catches you....

minute 1 - 1 burpee/1 thruster 95/65#

minute 2 - 2 burpees/2 thrusters

minute 3 - 3 burpees/3 thrusters

*burpee is to a 10# plate with both hands touching together over the athlete's head at full extension of the…

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Added by Nick Bloch on October 29, 2015 at 7:00pm — No Comments

151029 WOD

BBG:

1) every 1:30 for 6:00 (5 sets total) 3 unbroken t&g power snatches (start at 75% 1rm snatch)

*start/finish 5-10# heavier than last week, 10/22

rest 2:00

2) 1 x M.E. unbroken t&g power snatches at 70% of heaviest weight made for at least 2 reps of #1

Conditioning: 4 rounds (16 min cap)

15 hspu (sub hr pushups)

20 pistols alternate r/l (sub reverse lunges off 45# plate)

Rest 1:00 after each round

*if work takes longer…

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Added by Nick Bloch on October 28, 2015 at 7:00pm — No Comments

151028 WOD

Strength: push press 5/5/5+ @65/75/85% (add 10# to 1rm and tie/beat reps from 9/30)

Conditioning: 3 rounds for time (12 min cap)

50' hs walk (sub 1:00 hs hold)

100 double unders (sub 2:00 DU practice)

10 squat cleans c-155/115# rx-135/95# scaled-95/65#

Extra: farmers walk x 3 laps around the gym, heaviest possible

Added by Nick Bloch on October 27, 2015 at 7:00pm — No Comments

151027 WOD

BBG:

1) every 1:30 for 6:00 (5 total sets) - 2 unbroken touch & go power clean and push jerks

rest 2:00 (start 10# heavier than last week and try to finish heavier)

2) 1xME unbroken touch & go power clean and push jerks @ 75% of heaviest load used for #1

Conditioning: 12 EMOM

1 - calorie row c-18/15 rx-15/12

2 - burpee box jump overs 24/20" c- 12 rx-10

3 - rope climbs c-4 rx-3 (sub 5 rope walks)

Added by Nick Bloch on October 26, 2015 at 7:00pm — No Comments

151026 WOD

Strength: back squat - 5/5/5+ @ 65/75/85% (add 10# to 1rm and tie/beat reps from 9/28)

Conditioning: 15.2

*use the same standards that you used during the open if you completed this workout

**once you can no longer complete the reps, complete 10 OHS/10 C2B until 12:00

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2…

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Added by Nick Bloch on October 25, 2015 at 7:40pm — No Comments

151023 WOD

Strength:  deadlift 5x5 @60% 1rm

Conditioning: 2 rounds

5:00 row for meters

5:00 AMRAP

10 pullups (10 ring rows)

15 wall balls 20/14#

20 russian kb swings 53/35#

5:00 AMRAP

10 pistols alt r/l (scale with rings)

15 ball slams 20-50#

50' hs walk (1:00 practice or hs hold)

Added by Nick Bloch on October 23, 2015 at 9:30am — No Comments

151022 WOD

BBG:

1) every 1:30 for 6:00 (5 sets total) 3 unbroken t&g power snatches (start at 70% 1rm snatch)

rest 2:00

2) 1 x M.E. unbroken t&g power snatches at 70% of heaviest weight made for at least 2 reps of #1

Conditioning: 12 min OMEM

E - shuttle sprint x 3

O - alternate each odd minute of

30 split jumps

15 hr pushups

15 ttb

15 ttb

15 hr pushups

30 split jumps

Added by Nick Bloch on October 21, 2015 at 7:00pm — No Comments

151021 WOD Deload Week

Strength:

Push press 5x5 @ 60%

Conditioning: 10 OMEM

E - 10 thrusters c-115/85# rx-95/65#

O - bar facing burpees c-12 rx-10

Extra: tabata hollow/arch holds x 4 rounds

Added by Nick Bloch on October 20, 2015 at 7:10am — No Comments

151020 WOD

Strength:

1) every 1:30 for 6:00 (5 total sets) - 2 unbroken touch & go power clean and push jerks

rest 2:00

2) 1xME unbroken touch & go power clean and push jerks @ 70% of heaviest load used for #1

Conditioning: 3 rounds for time - 15 min cap

20 kb box step overs 53/35#

40 air squats

60 double unders (2:00 practice)

Added by Nick Bloch on October 19, 2015 at 7:02pm — No Comments

151019 WOD - Deload Week

Strength - back squat 5x5 @ 60% 1rm

Conditioning:

0-8:00

9-7-5

muscle ups (sub strict pullups or ring rows and ring dips, bands acceptable)

squat snatch c-135/95# rx-95/65#

10:00 - 18:00

21-15-9

deadlifts 225/155#

ring dips (scale with box/bench dips, no bands)

Added by Nick Bloch on October 18, 2015 at 8:30pm — No Comments

151016 WOD

Strength: deadlift 5/3/1+ @ 75/85/95% (tie or beat 9/18)

Conditioning: 8 AMRAP

4 power cleans c-205/135# rx-155/105#

8 hspu c- deficit 4" scaled-2 wall walks

Extra: shuttle sprints x 5

Added by Nick Bloch on October 15, 2015 at 7:08pm — No Comments

151015 WOD

Strength: 15 minutes

1a) 4x5 - strict T2B

1b) 4x5 - strict ring dips (weighted if you can do 5 UB)

Conditioning: 20 min cap

40 calorie row

30 box jump overs 24/20"

20 burpees to 6" target

5 rope climbs c-2 legless (sub 5 rope walks)

20 burpees to 6" target

30 box jump overs

40 calorie row

Added by Nick Bloch on October 14, 2015 at 7:30pm — No Comments

151014 WOD

Strength: push press - 5/3/1+ @ 75/85/95%

Conditioning: 5 rounds

1:00 M.E. American KBS c-70/53# rx-53/35#

1:00 rest

1:00 M.E. wall balls 20/14# c-11/10' rx-10/9'

1:00 rest

Extra: 3 x 1:00 noes and toes hs hold/shoulder taps

Added by Nick Bloch on October 13, 2015 at 6:20pm — No Comments

151013 WOD

BBG: 15 minutes - work to max 3 position power snatch (hi-hang, hang above knee, floor)

Conditioning: EMOM 12

E - 40 double unders/100 singles

O - 10 pullups c-c2b (sub ring rows)

Extra: row intervals

Added by Nick Bloch on October 12, 2015 at 7:00pm — No Comments

151012 WOD

Strength: 5/3/1+ @ 75/85/95% (tie/beat 9/14)

Conditioning:

0 - 8:00

21-15-9 (for time)

squat cleans 135/95#

bar facing burpees

13:00 - 18:00 AMRAP

5 overhead squats 135/95#

10 pushups

Added by Nick Bloch on October 11, 2015 at 7:03pm — No Comments

151009 WOD

Strength: Deadlift - 3/3/3+ @ 70/80/90% (tie/beat reps from 9/11)

Conditioning: For Time - 20 min cap

5 rope climbs (:10 chin-up hold = 1 rope climb)

50 American KBS 53/35#

4 rope climbs

40 wall balls

3 rope climbs

30 hand release pushups

2 rope climbs

20 goblet squats

1 rope climb

1 MU (5 dips)

Added by Nick Bloch on October 8, 2015 at 7:00pm — No Comments

151008 WOD

BBG:

1) 10 minutes to find 1rm power snatch

2) 5 OMEM - 3 t&g power snatches at 70-80% of #1

Conditioning: Jackie (compare to 4/22/15) - 10 minute cap

1000m row

50 thrusters 45#

30 pullups (sub band/ring rows)

Added by Nick Bloch on October 7, 2015 at 7:00pm — No Comments

151007 WOD

Strength: 12 minutes

Push press - 3/3/3+ @ 70/80/90% (tie or beat reps from 9/9)

Conditioning: 21 minutes

A) 8 OMEM

10 burpees and 8 pistols

rest 2 minutes

B) 6 OMEM

8 burpees and 10 pistols

rest 1 minute

C) 4 OMEM

6 burpees and 12 pistols

Added by Nick Bloch on October 6, 2015 at 7:00pm — No Comments

151006 WOD

BBG:

1) 10 minutes - work to max power clean + push jerk for the day

2) 5 min OMEM - 3 touch and go power clean and push jerks at 70-80% of #1

Conditioning: 11 min cap

10-1

hand stand pushups c-strict (sub wall walks 5/5/4/4/3/3/2/2/1/1)

1-10

hang power cleans c- 205/145# rx-155/105#

Extra: 5 min OMEM - TTB c-12 rx/10

Added by Nick Bloch on October 5, 2015 at 8:56pm — No Comments

151005 WOD

Strength:  back squat 3/3/3+ @ 70/80/90% (tie or beat reps from 9/7)

Conditioning: 10 min AMRAP

10 front squats c-185/125# rx-155/115#

30 double unders/100 singles

Extra: partner leg curls 3x10

Added by Nick Bloch on October 4, 2015 at 8:49pm — No Comments

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