Nick Bloch's Blog – October 2016 Archive (26)

161101 WOD

Conditioning
1.
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups (jumping c2b)
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar (knee raises)
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups (jumping pull-ups)

2.
EMOM x7
6 c2b pull-ups and 30 double unders

Added by Nick Bloch on October 31, 2016 at 8:04pm — No Comments

161031 WOD

Strength
1a)Back Squat
60%/4
70%/4
75%/4
(80%/4)2

1b)partner leg curls - 5x8


Conditioning
10RFT (10 minute cap)
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks

Added by Nick Bloch on October 30, 2016 at 8:00pm — No Comments

161028 WOD

Strength

Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

Conditioning: 12 minute cap
1000m row directly into

21-15-9
OHS c-135/95# rx-115/75#
Russian kbs c-70/53# rx-53/35#

Extra: 5 EMOM - 15 wall balls

Added by Nick Bloch on October 27, 2016 at 7:24pm — No Comments

161028 WOD

Strength

Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

Conditioning: 12 minute cap
1000m row directly into

21-15-9
OHS c-135/95# rx-115/75#
Russian kbs c-70/53# rx-53/35#

Extra: 5 EMOM - 15 wall balls

Added by Nick Bloch on October 27, 2016 at 7:22pm — No Comments

161028 WOD

Strength

Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

Conditioning: 12 minute cap
1000m row directly into

21-15-9
OHS c-135/95# rx-115/75#
Russian kbs c-70/53# rx-53/35#

Extra: ab wheel 3x15

Added by Nick Bloch on October 27, 2016 at 7:21pm — No Comments

161028 WOD

Strength

Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

Conditioning: 12 minute cap
1000m row directly into

21-15-9
OHS c-135/95# rx-115/75#
Russian kbs c-70/53# rx-53/35#

Extra: ab wheel 3x15

Added by Nick Bloch on October 27, 2016 at 7:21pm — No Comments

161028 WOD

Strength

Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

Conditioning: 12 minute cap
1000m row directly into

21-15-9
OHS c-135/95# rx-115/75#
Russian kbs c-70/53# rx-53/35#

Extra: ab wheel 3x15

Added by Nick Bloch on October 27, 2016 at 7:20pm — No Comments

161027 WOD

Skill: 15 minutes
Competitors
10x2 bar muscleups

Fitness
1a) 10x4 c2b pull-ups (scale pull-ups or jumping pull-ups)
1b) 10x4 ring dips (sub 8 box dips)

Conditioning: 7 minute AMRAP
10 thrusters c-115/85# rx-95/65#
10 Ttb

Extra: 5 EMOM
3 shuttles

Added by Nick Bloch on October 26, 2016 at 8:23pm — No Comments

161026 WOD

Strength:
Competitor
1. Clean & Jerk
60%/2+1 (read as 2 cleans + 1 jerk)
65%/2+1
70%/2+1
(75%/2+1)2

2. Front squat - 5x4 @70%

Fitness
1a) front squat - 5x3 (add weight each set)
1b) partner leg curls - 5x8

Conditioning
AMRAP 20
5 front squats c-185/135# rx-135/95#
10 American kbs 53/35#
15 Air Squats
20 Calorie Row

Added by Nick Bloch on October 25, 2016 at 8:21pm — No Comments

161025 WOD

Strength/Skill:

10 EMOM

E - strict pull-ups c-12 rx-8 scaled-10 ring rows

O - hand release push-ups c-15 rx-10 scaled-8



Conditioning:

"Bouncy House"

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Double unders

Rest 4:00



AMRAP 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/155#)

6 Jerks (135/95##)

Time remaining: Max… Continue

Added by Nick Bloch on October 24, 2016 at 7:19pm — No Comments

161024 WOD

Strength:
Competitor
1) snatch
1x3 @60%
1x3 @70%
3x3 @75%

2) back squat
3x80%
1x85
3x80
1x87
3x80
1x90

Fitness
1a) back squat - 5x3
1b) oh plate lunge - 5x100'

Conditioning: 15 minute cap
3rds for time
500m row
21 burpees
12 box jump overs 24/20"
Rest 1:00 between rounds

Added by Nick Bloch on October 23, 2016 at 8:14pm — No Comments

161021 WOD

Strength/Odd object

15 minutes to work on these 2 movements

1a) 5 x 4 heavy tire flips (partner up if you can't flip either one alone)

1b) 5 x 1 legless rope climb (as high as possible) substitute a :30 chin-up hold



Conditioning:

"Open 13.4"

AMRAP 7:00

3 Clean & Jerks (135/95#)

3 Toes-to-Bar

6 Clean & Jerks

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar

...and so on, until time expires.



Extra: 500m row… Continue

Added by Nick Bloch on October 20, 2016 at 8:22pm — No Comments

161020 WOD

Strength/Skill - 20 minutes
1a) strict press - 5x5
1b) 5 x skin the cat + 3 toes to rings + 3 ring pull-ups

Conditioning: 10 minute cap
21-15-9
Pistols alt. R/L c-35/26# kb scaled-53/35# goblet squats
Shoulder to overhead c-135/95# rx-115/75#

Added by Nick Bloch on October 19, 2016 at 7:53pm — No Comments

161019 WOD

Strength: 15 minutes
Competitor
Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

Fitness
1a) front squat - 5x4
1b) back rack lunge - 5x100'

Conditioning:
1) 10 AMRAP
15 wall balls 20/14# to 10/9'
15 Russian kbs 53/35#
Rest 2:00
2) 10 EMOM
E- 12 Ttb (knee raises)
O- 12 thrusters 95/65#

Added by Nick Bloch on October 18, 2016 at 7:26pm — No Comments

161018 WOD

1. Conditioning
AMRAP 4:
21-15-9:
Power Snatch/power clean (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch/power clean (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch/power clean (115/80#)
Burpee Box Jumps (24"/20")

2. Conditioning
4x500m Row, 2:00 min rest

Added by Nick Bloch on October 17, 2016 at 7:25pm — No Comments

161017 WOD

Strength:
Competitor
1) snatch - 1x3 @60%, 1x3 @70%, 3x3 @75%
2) back squat - 3x80%, 1x85%, 3x80%, 1x87%, 3x80%, 1x90%

Fitness:
1a) back squat - 5x5 (add weight each set)
1b) single arm oh lunge - 5x100' (50'r/50'l)

Conditioning: 3 rounds (12 minute cap)
10 front squats 185/135#
20 c2b pull-ups (scale pull-ups or ring rows)
50 DU (scale 100 singles)

Added by Nick Bloch on October 16, 2016 at 7:38pm — No Comments

161014 WOD

Strength/Accessory: 20 minutes
1a) single leg barbell straight leg deadlifts - 5x8
1b) kb step-ups - 5x8 (16 total)

Conditioning: 15 minute cap (no rest between workouts)
21-15-9
STOH 115/75#
Russian kbs 53/35#
15-12-9
Ttb (sub knee raises)
Goblet squats 53/35#
12-9-6
Overhead squats 115/75#
Hang power cleans

Added by Nick Bloch on October 13, 2016 at 7:47pm — No Comments

161013 WOD

Strength: 25 minutes
Competitor:
1) hang squat clean - 5x3 hang squat cleans at 70% (drop each rep)
2) front squat - 3x82% 1x88%, 3x82% 1x90%, 3x82% 1x93%

Fitness:
1a) front squat - 5x6 (add weight each set)
1b) oh plate lunge - 5x100'

Conditioning: 8 EMOM
E- 3 shuttles
O- 15 thrusters 95/65#

Added by Nick Bloch on October 12, 2016 at 7:58pm — No Comments

161012 WOD

Skill: 15 minutes
Strict/kipping hspu technique
(If you cannot do a hspu you will work on hs holds and wall walks)

Conditioning: 30 emom
1- calorie row c-15/12 rx-12/9
2- burpee box jump overs 8
3- pull-ups c-15 rx-10 scaled-10 ring rows

Added by Nick Bloch on October 11, 2016 at 5:40pm — No Comments

161011 WOD

Strength:
1a)5 sets of 3 strict press + max effort push press (work to max for the day)
1b)5 sets of 8 double kb/db bent over rows

Conditioning:
3x1000m row
Rest 1:1

Extra: accumulate 2:00 ring Lsit hold

Added by Nick Bloch on October 10, 2016 at 7:25pm — No Comments

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