Nick Bloch's Blog – November 2016 Archive (22)

161201 WOD

Strength:
1a) barbell SLDL - 5x8
1b) barbell glute bridge - 5x8

Conditioning: 18 EMOM
1- calorie row c-18/15 rx-15/12
2- 10 hand release push-ups and 10 American kbs 53/35#
3- rope climbs c-2 rx-1 (sub 5 rope walks or :30 chin-up hold)

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

161130 WOD

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

2. Front Squat
(65%/5)4

3. Stamina Conditioning
For time: 18 minute cap
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

Added by Nick Bloch on November 29, 2016 at 8:41pm — No Comments

161129 WOD

1. Conditioning

"Freedom Sauce"

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/85#)

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Over-the-Erg Burpees

Max Calorie Row



2. Gymnastics… Continue

Added by Nick Bloch on November 28, 2016 at 7:46pm — No Comments

161128 WOD

Competitor

1.  Snatch
60%/3
65%/3
(70%/3)3

2.  Back Squat
(65%/8)3

Fitness

1a) back squat  - 5x10

1b) db/kb step ups - 5x20 (10r/10l) on 24/20" box

Conditioning
AMRAP 15:
30 DU (50 singles)
15 Power Cleans (135/95#)
30 DU (50 singles)
15 T2B (sub ab-mat situps)

Added by Nick Bloch on November 27, 2016 at 7:00pm — No Comments

HAPPY THANKSGIVING

Time to earn that food....

With a running clock...
0-10:00
Establish a 3rm BB thruster (from the rack)
10:00-34:00
(24:00 AMRAP) w/partner if you want, one person work at a time
24 calorie row
24 thrusters 95/65#
24 bar facing burpees
24 TTB (scaled sit-ups with 20# ball)

Added by Nick Bloch on November 24, 2016 at 8:00am — No Comments

161123 WOD - deload week

1. Front Squat
(70%/3)4

2. Conditioning
For time: 12 minute cap
9 muscleups (bar or ring) scaled - 15 c2b or jumping c2b
12 Overhead Squats (155/105#)scaled - front squats
6 Muscle-ups scaled - 12 c2b
9 Overhead Squats

Added by Nick Bloch on November 22, 2016 at 8:53pm — No Comments

161122 WOD - Deload week

Strength:
1a) KB/db seated strict press - 4x8 alt r/l
1b) feet elevated ring row - 4x8

Conditioning:
2k row (compare to 160621)

Added by Nick Bloch on November 21, 2016 at 7:00pm — No Comments

161121 WOD - DELOAD WEEK

1. Back Squat
(70%/3)4

2. Conditioning
With a running clock
A. AMRAP 4 of Burpee BJ Overs, 24/20
Rest 3:00

B. AMRAP 4 of Shuttle Runs (1 foot must cross the line at each turn around
Rest 3:00

C. AMRAP 4 of Power Cleans, 155/105#

Added by Nick Bloch on November 20, 2016 at 8:16pm — No Comments

161118 WOD

Strength: 15 minutes
1a) BB floor press - 4x5 add weight each round
1b) ring push-ups - 4x8

Conditioning: 2 rounds
1:00/:30 (2 ppl each station)

Assault bike
Double KB Russian swing c-53/35#(x2) rx-35/26#(x2)
Prowler 35# plates x2
Plate ground to overhead 45/35#
Row
Burpee box jump overs 24/20"
Tire flip
10 meter shuttle (down/back)
Db snatch c-70/50# rx-60/40#

Added by Nick Bloch on November 17, 2016 at 8:18pm — No Comments

161117 WOD

Strength:
1a) overhead BB walking lunges - 4x100'
1b) single leg straight leg dl (db/kb) - 4x8 r/l

Conditioning: with a running clock
5 amrap
10 clean and jerks c-155/115# rx-115/85#
10 t2b scaled - 20 abmat sit-ups
Rest 3:00

4 amrap
8 front squats c-185/135# rx-135/95#
8 push jerks
Rest 3:00

3 amrap
Back squats c-205/155# rx-155/115#

Added by Nick Bloch on November 16, 2016 at 8:55pm — No Comments

161116 WOD

Strength:
1a) push press - 5x3 (add weight each set)
1b) single arm db/kb row - 5x8 r/l

Conditioning: 18 EMOM
1- calorie row c-15/12 rx-12/9
2- 10 kb thrusters c-53/35# rx-35/26#
3- c/rx-50' hs walk scaled-:30 hs hold

Added by Nick Bloch on November 15, 2016 at 7:42pm — No Comments

161115 WOD

Gymnastics/skill: 15 minutes
5 sets of complex 5 t2b + 4 pull-ups + 3 c2b + 2 bmu (c only)
Alt. is 5x10 knee raises and 5x10 ring rows

Conditioning: 12 EMOM
E- wall balls c-20 rx-15
O- double unders c-40 rx-30 scaled-50 singles

Added by Nick Bloch on November 14, 2016 at 8:52pm — No Comments

161114 WOD

Strength: every 2:00 for 16:00
1- back squat x 8 @60%
2- 3 shuttle sprints

Conditioning: 5 AMRAP
10 deadlifts 155/115#
10 lateral burpees over bar

Extra: tabata ring L-sit hold x 8

Added by Nick Bloch on November 13, 2016 at 8:30pm — No Comments

161112 WOD

1. Condtioning
4 RFT:
10 Thrusters, 135/95
15 TTB

2. Conditioning
3 RFT:
10 Power Cleans, 155/105
15 Strict HSPU

3. Conditioning
2 RFT:
10 Front Squats, 185/135
15 Bar Facing Burpees

*rest as needed between each

Added by Nick Bloch on November 12, 2016 at 6:53am — No Comments

161111 WOD

Barbell: choose snatch or cj (25minutes)
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

All: Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

Added by Nick Bloch on November 10, 2016 at 7:50pm — No Comments

161110 WOD

Strength: 20 minutes
1a) push press - 5x5
1b) double kb/db bent over row - 5x8

Conditioning: 21 EMOM :40/:20
1- calorie row
2- American kbs 53/35#
3- Ttb scaled-knee raises

Added by Nick Bloch on November 9, 2016 at 8:02pm — No Comments

161109 WOD

Strength:
1.Front Squat
(78%/4)5

2. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

Conditioning
For time: 12 minute cap
7-6-5-4-3-2-1
Overhead squats c-185/125# rx-115/85# scaled- front squat
Burpee box jump overs c-30/24" rx-24/20"

Extra: hollow/arch rocks

Added by Nick Bloch on November 8, 2016 at 7:30pm — No Comments

161108 WOD

Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups (ring rows)
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts (225/155#)
Handstand Push-ups (HR pushups)
Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)

Added by Nick Bloch on November 7, 2016 at 7:30pm — No Comments

161107 WOD

Competitor:
1.Snatch
60%/4
70%/4
75%/4
(80%/4)2

2. Back Squat
(80%/4)5

Fitness:
1a) Back squat - 5x10
1b) BB good mornings - 5x10


Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups c-ring rx-bar scaled-10 c2b
10 Hang Power Cleans (135/95#)

Added by Nick Bloch on November 6, 2016 at 7:44pm — No Comments

161104 WOD

Competitor:
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

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

Fitness:
1a) back squat - 5x2 add weight each set
1b) kb/db walking lunges - 5x100'


Conditioning
AMRAP 15:
25 Russian kbs 53/35#
25 hspus (5 wall walks or 1:00 hs hold)
25 calorie row
25 Ttb (knee raises)

Added by Nick Bloch on November 3, 2016 at 7:46pm — No Comments

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service