Nick Bloch's Blog – October 2018 Archive (28)

181101 WOD

Warmup: 20 minutes (4-5 rounds)

10 russian kbs 53-70# / 35-44#

20 reverse lunges in place

30 situps

row 500m

Conditioning:

1) 8 EMOM

1 - row 15/10 calories

2 - 20 russian kbs 53/35#

rest 5:00

2) 8 EMOM

1 - 12 db hang clean and jerk (6r/6l) 50/35#

2 - 35 du/90 single…

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Added by Nick Bloch on October 31, 2018 at 7:15pm — No Comments

181031 WOD

Warmup: 8 minutes

dynamic warmup

Strength: every 3:00 x 10 rounds 

10 back squats (bodyweight) + 10 ring pushups

Conditioning: for time (8:00 cap)

21-15-9

thrusters 95/65#

DB snatch 50/35#

Added by Nick Bloch on October 31, 2018 at 5:00am — No Comments

181030 WOD

Warmup: 5 AMRAP

20 DU/50 singles + 10 hang power cleans + 10 push press (empty BB) 

+ clean/jerk technique work x 10 minutes

Strength: every 1:30 x 8 rounds

2 UB hang power cleans + 2 push jerks (increase weight every 2 rounds, start at a challenging weight)

Conditioning: 5…

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Added by Nick Bloch on October 29, 2018 at 8:08pm — No Comments

181029 WOD

Warmup: 10 minutes

dynamic

Strength: 15-20 minutes

1a) SA overhead db walking lunges - 4x50' r/l

1b) BB good mornings - 4x10 heavy

Conditioning: 16 EMOM 

1 - 22/16 calorie bike

2 - rest

3 - 22/16 calorie row

4 - rest…

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Added by Nick Bloch on October 28, 2018 at 7:06pm — No Comments

181028 WOD

weightlifting

every 1:30 x 8 rounds

squat clean x 2 - drop in between each rep, increase in weight each round

strength

2a) bench press - 4x5 increasing each set

2b) strict dips (bar or rings) - 4x10

2c) SA db bent over rows - 4x10 r/l…

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Added by Nick Bloch on October 27, 2018 at 7:43am — No Comments

181026 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 15-20 minutes alternate movements

5 rounds

1 - 5 SA db push press + 50' overhead walk right/left

*perform 5 db push press with your right arm, keep locked out on 5th rep and walk 50' with db overhead..once you get to 50', perform 5 push press with left arm and walk back...work to a…

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Added by Nick Bloch on October 25, 2018 at 7:00pm — No Comments

181025 WOD

Warmup: 25:00 AMRAP (for QUALITY)

banded walk 30' forward/30' backwards

1:00 run/bike erg/ski/row (alternate machine each round or when open)

20 alternating step-ups 24/20"

15 ghd situps or 25 med ball situps

2 rope climbs (1st legless as high as possible, sub 5 shoulders only rope walks)

double overhead KB walk 60'

1:00 elbow plank…

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Added by Nick Bloch on October 24, 2018 at 8:41pm — No Comments

181024 WOD

Warmup: 10 minutes

AMRAP: 10/7 calorie bike + 10 BB good mornings + 10 push press + 10 lunges BW

Strength: every 2:00 x 5 rounds each (alternate 1 and 2)

1) bike 25/15 calories (men 68-72rpm women 58-62rpm)

2) deadlift x 10 reps at 70-80% 1rm

Conditioning: 15:00…

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Added by Nick Bloch on October 23, 2018 at 7:00pm — No Comments

181023 WOD

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + knee raises

Strength: 4 rounds

12 db power cleans 50/35#s + 12 db front squats + 50' db front rack walking lunges

rest 2:00 between rounds

*pick a challenging weight that you can do the entire complex UB, without setting dbs down!…

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Added by Nick Bloch on October 22, 2018 at 7:00pm — No Comments

181022 WOD

Warmup: 10 minutes

dynamic

Strength: 15-20 minutes

1a) BB reverse lunge 4-6" deficit (off 45# plate) - 4x8 (do all reps on R leg first, then all reps on L)

1b) banded good mornings - 4x10 (wide stance, turn feet out)

Conditioning: 22:00…

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Added by Nick Bloch on October 21, 2018 at 4:03pm — No Comments

181020 WOD

1) weightlifting

15:00 to work up to heavy snatch balance

2) strength (alt movements)

SA db bench press - 4x8 (only use one db and perform all the reps on one side first, then switch)

BB bent over row - 4x8 (keep back parallel to floor with slight knee bend)

3) Conditioning:…

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Added by Nick Bloch on October 20, 2018 at 7:42am — No Comments

181019 WOD

Warmup: 10 minutes

dynamic 

Strength: 15-20 minutes

1a) barbell strict press - 5x5 (building in weight each set)

1b) feet elevated ring rows - 5x10 (break up if you need to 5/5, only feet elevated if you can keep perfect posture, no sagging hips or "kipping")

Conditioning: every…

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Added by Nick Bloch on October 18, 2018 at 8:53pm — No Comments

181018 WOD

Warmup: 10 minutes

dynamic warmup

Strength: 15-20 minutes

1a) back squat - 10/8/6/4/2 (start at 50% 1rm and add every set, finish at a 2rm for the day)

1b) standing broad jump x 3 (reset after each rep, good mechanics, don't let knees come in, land soft)

Conditioning: 18:00…

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Added by Nick Bloch on October 17, 2018 at 7:47pm — No Comments

181017 WOD

Warmup: 10 minutes

dynamic warmup

Strength: every 2:00 x 5 rounds (increase weight each round)

5 power cleans

5 front squats

5 shoulder to overhead

*all reps must be performed unbroken

men - 95/115/135/155/175#

women - 65/85/95/105/125#

Conditioning:…

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Added by Nick Bloch on October 16, 2018 at 7:30pm — No Comments

181016 WOD

Extended Warmup: 25 AMRAP

400m run/1000m bike erg (alternate each round)

SA db overhead carry 50/50 R/L

d-ball/sandbag front rack carry 100' men-150/200# women-80/100/150#

500m ski/500m row (alternate each round)

20 shoulder taps

30/20 calorie assault bike

:45 elbow plank

Conditioning: 21-18-15-12-9-6-3 (16:00…

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Added by Nick Bloch on October 15, 2018 at 6:29pm — No Comments

181015 WOD

Warmup: 10 minutes

21-15-9 bike/row calories + pushups + PVC overhead squats

Strength: 20 minutes

1a) front squat - 5x2 (work up to a 2rm for the day)

1b) box jumps - 5x2 (work to a max height for the day, dynamic start allowed)

Conditioning: 16:00

1) 8…

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Added by Nick Bloch on October 14, 2018 at 4:37pm — No Comments

181013 WOD

1) 10 EMOM

1 power clean

2) 15:00 AMRAP

30 back squats 135/95#

30 TTB

30 back squats

30 HSPUs

30 back squats

30 c2b pullups

3) extended aerobic

bike 2500m

1k row

bike 5000m

Added by Nick Bloch on October 13, 2018 at 8:00am — No Comments

181012 WOD

Warmup: 10 minutes

dynamic + 21-15-9 russian kbs and reverse lunges

Strength: 15 minutes

1a) SA db push press - 3 x 6 r/l (increase in weight each set if possible)

1b) strict pullups - 3 x 6 (sub 12 HARD ring rows, break them up if needed)

Conditioning: 3 rounds (21:00…

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Added by Nick Bloch on October 11, 2018 at 8:34pm — No Comments

181011 WOD

Warmup: 10 minutes

Dynamic + 21-15-9 PVC overhead squats and knee raises

Strength: every :30 x 10 rounds

deadlift x 1 rep @ 75-80% 1rm *if you don't have a 1rm, choose a challenging weight you can handle with perfect form

Conditioning: w/ a partner 16:00…

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Added by Nick Bloch on October 10, 2018 at 7:00pm — No Comments

181010 WOD

Warmup: 10 minutes

dynamic warmup

Conditioning: 10:00 on/4:00 off 

1) row 500/400m + 20 BB thrusters + 10 lateral burpees

2) bike 25/15 calories (men 65 rpm/women 55) + 20 American KBS 53/35# + 10 goblet squats

3) 35 DU(100 singles) + 20 wall balls (20/14# to 10/9') + 10 push press 115/80#

*focus today is consistent…

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Added by Nick Bloch on October 9, 2018 at 7:15pm — No Comments

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