Nick Bloch's Blog – October 2017 Archive (23)

171101 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP

10 barbell strict press

10 American kb swings

10 ring rows

10 calorie bike/row

Strength: 15 minutes

CF: find a 1rm strict press

Fitness:

1a) half kneeling db strict press - 4x8 R/L

1b) chin-up hold - 4x:30

Conditioning: for time (6 minute cap)

40/30 calorie bike (50/40 on Schwinn)

6 rope climbs (sub 20 pullups or 10 rope walks)

*new…

Continue

Added by Nick Bloch on October 31, 2017 at 7:00pm — No Comments

171031 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

pvc and barbell overhead warmup

Technique: 15 minutes

high-hang squat snatch

Conditioning: ascending ladder for 7:00

3 thrusters 95/65#, 3 burpee box overs (step or jump) 24/20"

6 thrusters, 6 burpee box overs

9 thrusters, 9 burpee box…

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Added by Nick Bloch on October 30, 2017 at 7:00pm — No Comments

171030 WOD

Warmup: 10 minutes

1:30 row/bike 1:30 run

AMRAP

10 calorie bike or row

Lunges to rig

10 ring rows

3 wall walks

Lunges back to rowers



Strength: 20 minutes



CF: front squat/back squat 4 sets of 1/2 at 102%



Fitness:

1a) 5x down/back r/l single oh lunges

1b) 5x8 partner leg curls

1c) 5x15 double kb front rack squats



Conditioning: 16 emom

1- 20 wall balls

2- 12 db snatches 50/35# alt r/l

3-… Continue

Added by Nick Bloch on October 29, 2017 at 7:34pm — No Comments

171027 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run



AMRAP

150m row or 12/10 calorie bike

10 American kbs

30 du or 50 singles



Strength: 15 minutes

deadlift - 5x5 at 70% 1rm



Conditioning: with a partner

5:00 amrap x 3 rounds

30 deadlifts 225/155#

30 overhead squats 95/65# (scale # not movement)

30 wall balls 20/14#

100 du

*rest 2:00 between rounds

**try to complete same amount of reps each round

***if you… Continue

Added by Nick Bloch on October 26, 2017 at 7:30pm — No Comments

171026 WOD

Warmup: 10 minutes
1:30 row or bike and 1:30 run
Dynamic warmup

Strength: 20 minutes

CF: 4x1/2 front squat/back squat at 94% of Monday

Fitness:
1a) back squat - 5x10 (start at 50% 1rm)
1b) single leg DL - 5x8 r/l

Conditioning: for time (12 cap)

30-20-10
pistols alt. r/l
Hang cleans 135/95#
Calorie row

Added by Nick Bloch on October 25, 2017 at 8:54pm — No Comments

171025 WOD

Warmup: 10 minutes (partners)



4 rounds

500m row while partner does amrap w/ 20/14# ball

1 lap

10 wall balls

10 overhead squats

5 ball facing burpees



Strength: 15 minutes

1a) strict press - 5x8

1b) strict chin-ups - 5x8



Conditioning:

6 minutes AMRAP “Cindy”

5 pull-ups 10 push-ups 15 squats (30 reps per round)



Rest 2:00



Repeat



*penalty at the end is 1 burpees for each rep below your…

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Added by Nick Bloch on October 24, 2017 at 7:00pm — No Comments

171024 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Amrap
10 ring rows
10 kbs 53/35#
:30 plank
10 calorie row

Skill conditioning: 8 emom
E- shuttle sprint x 3
O- hspus c-15 rx-10 (sub :30 hs hold)

Conditioning: 16 emom
1- bike c-25/20 cals Rx- 20/15
2- rest
3- 10 db power clean and jerks 50/35#
4- rest

Added by Nick Bloch on October 23, 2017 at 8:08pm — No Comments

171023 WOD

Warmup: 10 minutes

1:30 row or bike and 1:30 run

Amrap remaining time

15 air squats

10 lunges

5 burpees

10 cal. bike or row



Strength: 25 minutes

CF: front squat/back squat - 4 sets of 1/2 at 100% of 1rm front squat



Fitness:

1a) Barbell reverse lunges (off 45# plate) - 4x8 r/l

1b) barbell good mornings (seated on edge of bench) - 4x10

1c) bodyweight side plank on elbow - 4x:30 each side



Conditioning: 12… Continue

Added by Nick Bloch on October 22, 2017 at 3:24pm — No Comments

171020 WOD

CF:

1) deadlift - 5/3/1+ at 75/85/95% training max

*add 10# to 1rm then take 90%, tie or beat your reps from cycle 1, week 3 on last set

Fitness:

1a) deadlift - 8/7/6/5/4 start at 50% max and add each set

1b) farmers walk - 5 x down/back

Conditioning: for time (14 cap)

50 ttb (sub sit-ups with 20/14# ball)
40 stoh 135/95#
30/20 calorie bike or row
10 wall walks

Added by Nick Bloch on October 19, 2017 at 7:56pm — No Comments

171019 WOD

Strength: 25 minutes
CF:
front squat/back squat - 6 sets of 2/4 at 94% of Monday
rest 3:00 between sets
Fitness:
1a) front squats - 4x8 add weight each set
1b) banded good mornings - 4x12, control down, explode up and squeeze for 1 second
1c) wall sit - 4x1:00

Conditioning: 15 AMRAP
400m row
12 db snatches 50/35# alt r/l
6 squat cleans 155/105#

Added by Nick Bloch on October 18, 2017 at 8:15pm — No Comments

171018 WOD

Strength - 15 minutes
CF:
1a) strict press - 5/3/1+ at 75/85/95% of training max (add 5# to 1rm then x .9)
1b) bb bent over rows - 4x8
Fitness:
1a) standing kb/db strict press - 4x8
1b) bb bent over rows - 4x8
*increase weight each set on db/kb press

Conditioning: 16 EMOM
1- burpees box over 24/20” c-15 rx-10
2- rest
3- 20 thrusters c-95/65# rx-75/45#
4- rest

Added by Nick Bloch on October 17, 2017 at 8:02pm — No Comments

171017 WOD

Technique: 15 minutes

rope climb

Conditioning: 20 min AMRAP (with a partner or teams of 3)

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

6 rope climbs (sub 10 rope walks or 30 ring rows)

70/50 calorie bike

6 rope climbs (sub 10 rope walks or 30 ring rows)

70/50 calorie row

6 rope climbs (sub 10 rope walks or 30 ring rows)

Added by Nick Bloch on October 16, 2017 at 7:31pm — No Comments

171016 WOD

Strength: 25 minutes

CF:

front squat/back squat - 6 sets of 2/4 at 95% of 1rm front squat rest 3:00 between sets

Fitness:

1a) front rack kb walking lunges - 4 x down/back

1b) barbell good mornings - 4x12, light focus on stretch

1c) single leg glute bridge - 4x8 r/l

Conditioning: 30-20-10

double unders (100/80/60 singles)

TTB (sub knee raises or ab-mat situps)

*250 meter row after each round

Added by Nick Bloch on October 15, 2017 at 4:49pm — No Comments

171013 WOD

Strength: 20 minutes



CF:

1a) deadlift - 3/3/3+ at 70/80/90% training max

*add 10# to 1rm then take 90%, tie or beat your reps from cycle 1, week 2 on last set



1b) weighted elbow planks - 3x1:00



Fitness:

1a) deadlift - 6x5 (start at 50% max and add each set)

1b) weighted elbow plank - 6x:30



Conditioning: 5 rounds (13 cap)



6/4 muscleups (bar/ring) scaled (10 pull-ups and 10 dips)

10 B.B. front rack lunges in place… Continue

Added by Nick Bloch on October 12, 2017 at 8:18pm — No Comments

171012 WOD

Strength



CF:

front squat/back squat - 6x3/6 at 94% of Monday (90% 1rm fs)

Rest 2:30 between sets



Fitness:

1a) back squat - 4x8

1b) partner leg curls - 4x8

1c) single leg kickbacks - 4x10 r/l



Conditioning:

3:00 amrap

21 ohs 65/35#

21 burpees over rower

Max cal row remaining time

Rest 3:00



3:00 amrap

18 ohs 95/55#

18 burpees over rower

Max cal row remaining time

Rest… Continue

Added by Nick Bloch on October 11, 2017 at 8:30pm — No Comments

171011 WOD

Strength - 15 minutes

CF:

1a) strict press - 3/3/3+ at 70/80/90% of training max (add 5# to 1rm then x .9)

1b) feet elevated ring rows - 3x10

Fitness:

1a) seated dual db/kb strict press - 4x8

1b) feet elevated ring rows - 4x8

*increase weight each set on db/kb press

Conditioning: 16 EMOM (partner up in…

Continue

Added by Nick Bloch on October 10, 2017 at 7:00pm — No Comments

171010 WOD

Technique: 15 minutes

hang power clean (hi-hang and hang above the knee)

Conditioning: 12 AMRAP

2,4,6,8 etc....

wall ball 20/14# to 10/9'

hang power clean 135/95# (scale weight as needed)

pull-ups (scale jumping or banded pull-ups)

Extra: 5 emom

15 abmat situps

Added by Nick Bloch on October 9, 2017 at 7:00pm — No Comments

171009 WOD - back to our regular programming :)

In an effort to continue to offer the best programming to our members and athletes, we will be going back to our previous method of letting you choose to follow our current squat/strength program or perform more general fitness/strength movements during that portion of class. We will still complete the same conditioning together. Enjoy!

Strength

CF:

front squat/back squat - 6 x 3/6 at 90% 1rm front squat,…

Continue

Added by Nick Bloch on October 8, 2017 at 5:00pm — No Comments

171006 WOD

Strength: 15 minutes
1a) strict pull-ups - 4x8 (use weight if possible)
1b) strict dips - 4x8 ring/bar/bench (use weight if possible)

Conditioning: 16 EMOM
1- rope climbs c-3 Rx-2 scaled-5 rope walks
2- 16 pistols alt r/l scaled-ring pistols
3- row calories c-18/14 rx-14/10
4- db push press 8r/8l 50/35#

Added by Nick Bloch on October 5, 2017 at 7:10pm — No Comments

171005 WOD

Conditioning:

1) every 1:30 x 4 each
1- Shuttle sprints x 3
2- 20 hang power snatches c-75/55# rx-65/45#

2) for time 10:00 cap
75 thrusters 95/65#
*evertime you break, 10 box jumps 24/20”

3) 3:00 max calorie row

Added by Nick Bloch on October 4, 2017 at 7:59pm — No Comments

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