Nick Bloch's Blog – November 2015 Archive (17)

151201 WOD

BBG:

1) 5x3 snatch high pull with 3 second pause at the knee, work to 110-120% of max snatch

2) 5x6 alternating kb strict press (start with both kb oh)

Conditioning: 15 min cap

50 calorie row

40 burpee box jumps 24/20"

30 ttb (sub 50 ab-mat situps)

20 double kb push press c-70/53# rx-53/35#

10 double kb thrusters (same weight as above)

Added by Nick Bloch on November 30, 2015 at 8:07pm — No Comments

151130 WOD

Strength: front squat/back squat 4 x 7/13 @ 70% 1rm front squat

rest EXACTLY 2 minutes between sets

Conditioning: 10 EMOM

E - c-10 rx-8 strict pullups (if you cannot perform 10/8, perform max reps in :45, keep track of how many you're doing each round)

O - 20 wall balls 20/14# 10/9'

Added by Nick Bloch on November 29, 2015 at 5:30pm — No Comments

151127 WOD

Strength: front squat/back squat 4x7/13 at 94% of Monday
REST EXACTLY 2 MINUTES BETWEEN SETS

Conditioning: 21 minutes - every 1:30

1 power clean + 1 push jerk + 1 split jerk


Start at 50% 1rm CJ and add 10-15# each round, once you fail, subtract 10# and finish the remainder of the workout.

Added by Nick Bloch on November 26, 2015 at 11:00am — No Comments

151125 WOD

Strength: 15 minutes

1a) db snatch - 4x10 alternate r/l each rep, work to heaviest possible

1b) dual kb step-ups - 4x10 r/l 24/20"

Conditioning:

9 min EMOM

1 - hspu c-15 rx-10 (:30 hs hold)

2 - rope climbs c-3 rx-2 (:30 chinup hold)

3 - 10 deadlifts c-255/175# rx-205/125#

7 minutes to find 1rm clean for the day

Added by Nick Bloch on November 24, 2015 at 8:47pm — No Comments

151124 WOD

Strength: 10 min OMEM

E - :40 max strict pullups (sub ring rows)

O - :40 max distance dual KB front rack walk 53s/35s

Conditioning: 17 min AMRAP

15 box jumps 24/20"

12 STOH 115/75#

9 ttb (sub 20 ab-mat situps)

Added by Nick Bloch on November 23, 2015 at 7:00pm — No Comments

151123 WOD

Strength: front squat/back squat - 20 minutes

4 x 7/13 @ 65% of 1rm front squat

*perform 7 front squats, rack the weight and immediately place the bar on your back and begin a set of 13 back squats at the same weight

*rest EXACTLY 2 minutes between sets

Conditioning: 5 minutes

2 minutes max calorie row

1 minute rest

2 minutes max calorie row

*these should each be max effort attempts with the goal to be as close at…

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Added by Nick Bloch on November 22, 2015 at 11:08am — No Comments

151116-20 WOD - Testing Week

Testing Week will include the following 1rm tests and conditioning tests. Please Please Please make sure to get all of these numbers tested. If you have to miss a day, come to open gym to test. Contact me if you have any questions.

  • Strength
    • back squat/front squat
    • push press
    • deadlift
    • snatch
    • C&J
  • Gymnastics
    • max reps pullups
    • max reps hspu
  • Conditioning
    • 100 burpees for…
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Added by Nick Bloch on November 15, 2015 at 9:31am — No Comments

151113 WOD

Strength: deadlift 5/3/1+ @ 75/85/95% (tie/beat 10/16)

Conditioning: 10 min AMRAP

3 hspu (:10 hs hold)

3 front squats c-155/105# rx-115/85#

1 rope climb (3 rope walks)

6 hspu (:20 hs hold)

6 front squats

2 rope climbs (6 rope walks)

9 hspu (:30 hs hold)

9 front squats

3 rope climbs (9 rope walks)

Extra: farmers walk x 3 laps around the gym

Added by Nick Bloch on November 12, 2015 at 7:01pm — No Comments

BBG: 1) every 1:30 for 6:00 (5 sets total) 3 unbroken t&g power snatches (start at 75-80% 1rm snatch) *start/finish 5-10# heavier than last week, 11/5 rest 2:00 2) 1 x M.E. unbroken t&g power snatche…

BBG:

1) every 1:30 for 6:00 (5 sets total) 3 unbroken t&g power snatches (start at 75-80% 1rm snatch)

*start/finish 5-10# heavier than last week, 11/5

rest 2:00

2) 1 x M.E. unbroken t&g power snatches at 85% of heaviest weight made for at least 2 reps of #1

Conditioning: Nasty Girls V2.0 (15 min cap)

3 rounds for time

50 pistols alt r/l (sub with rings)

7 muscle ups (sub 15 ring dips)

10 hang power cleans 175/125#

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Added by Nick Bloch on November 11, 2015 at 7:00pm — No Comments

151111 WOD

Strength: push press 5/3/1+ @ 75/85/95% (tie/beat 10/14)

Conditioning: Veteran's Day WOD

  • The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau…
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Added by Nick Bloch on November 10, 2015 at 7:45pm — No Comments

151110 WOD

BBG:

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

(start/finish 5-10# heavier than last week)

rest 2:00

2) 1xME unbroken touch & go power clean and push jerks @ 90% of heaviest load used for #1

Conditioning: 12 OMEM

1 - pullups c-20 rx-15 (sub ring rows, same number)

2 - shuttle sprints x 3

3 - hand release pushups c-20/15 rx-15/10

Added by Nick Bloch on November 9, 2015 at 7:49pm — No Comments

151109 WOD

Strength: back squat - 5/3/1+ @ 75/85/95% (tie/beat 10/12)

Conditioning: 7 rounds (20 min cap)

30 DU/100 singles

10 front squats 135/95#

5 thrusters 135/95#

Rest 1:00

Added by Nick Bloch on November 8, 2015 at 5:30pm — No Comments

151106 WOD

Strength: deadlift 3/3/3+ @ 70/80/90% (tie/beat reps from 10/9)

Conditioning: 16 min OMEM

1. c - 5 bar muscle ups rx-15 pullups scaled - 5 rope walks

2. 10 single arm KB overhead squat c-53/35# rx-35/26# (sub goblet squat if you can't perform a KBOHS)

3. 15 shoulder to overhead c-125/85# rx-95/65#

4. 10 front squats (same weight as STOH)

Added by Nick Bloch on November 5, 2015 at 7:00pm — No Comments

151105 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, 10/29

rest 2:00

2) 1 x M.E. unbroken t&g power snatches at 80% of heaviest weight made for at least 2 reps of #1

Conditioning: 1 round 1:20w/:40r

box jumps 24/20"

ttb (sub knee raise hold)

hang power snatch 95/65#

200m run x2

tire flips

AD/Row

burpees to 6"…

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Added by Nick Bloch on November 4, 2015 at 8:00pm — No Comments

151104 WOD

Strength:

push press - 3/3/3+ @7/80/90% (tie or beat reps from 10/7)

Conditioning: 15 minute running clock

0-5:00

21-15-9 (for time)

American KB swings

wall balls 20/14# 10/9'

7:00-15:00 (for time)

6-4-2

rope climbs (sub 20-15-10 ring rows)

overhead squats c-155/105# rx-125/85#

Added by Nick Bloch on November 3, 2015 at 8:16pm — No Comments

151103 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 5-10# heavier than last week and try to finish heavier)

2) 1xME unbroken touch & go power clean and push jerks @ 85% of heaviest load used for #1

Conditioning: 2 rounds for total reps

2 minutes ME - c2b pullups (scale pullups or chin-up hold)

2 minutes ME - HSPU (sub nose and toes HS) c-45# plate def. each side of ab mat

2…

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Added by Nick Bloch on November 2, 2015 at 7:43pm — No Comments

151102 WOD

Strength: back squat 3/3/3+ @ 70/80/90% (tie or beat reps from 10/5) (+10# from 1rm, same weight as last week)

Conditioning: WZA Qualifier #9 - 12 min cap

1000m row

30 clean and jerks c-155/105# rx-135/95#

100 DU (scaled 300 singles)

Added by Nick Bloch on November 1, 2015 at 5:27pm — No Comments

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