Nick Bloch's Blog – November 2017 Archive (20)

171201 WOD

Warmup: 10 minutes
1:30 run/bike 1:30 row

30/20/10
Kb swings
Squats

Conditioning: 1:00 on/:30 rest
3 rounds (2-4 ppl each station)

Prowler push
D-ball clean 150/100/50#
DB push press 50/35# x 2
Deadlift 185/125#
Double unders/singles
Bike
TTB/medball sit-ups
Wall sit
Plate GTOH 45/35#
Row

Added by Nick Bloch on November 30, 2017 at 8:01pm — No Comments

171130 WOD

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

Skill/strength: 20 minutes
1a) star plank - 4x:30 r/l
1b) bar L-sit (hang from bar) - 4x:30
1c) BB glute bridge - 4x10
1d) glute kickback - 4x10 r/l

Conditioning: 8 EMOM
E- ring/bar MU c-8 rx-3-5 (scale 10-15 pull-ups)
O- rest

Extra: 2 rounds
2:00 - 30/20 cal bike max air squats remaining time
Rest as needed between sets

Added by Nick Bloch on November 29, 2017 at 7:30pm — No Comments

171129 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP - 10 wall squats/10 hand release pushups/:30 plank/10 calorie row or bike

Strength: 20 minutes

1a) front squat - 5x2 80-85% of 1rm front squat

1b) seated box jumps (for height) - 5x3

Conditioning: for time 12:00…

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Added by Nick Bloch on November 28, 2017 at 7:00pm — No Comments

171128 WOD

Warmup: 10 minutes

ROWLING x 10 rounds for lunges and BB strict press

Strength: every 1:30 x 8 rounds

1 - box jump overs c-24 rx-16 24/20"

2 - ring support on floor - 1:00

Conditioning: 14 AMRAP

12/8 calorie bike (16/12 on Schwinn)

1 rope climb (2…

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Added by Nick Bloch on November 27, 2017 at 7:00pm — No Comments

171127 WOD

Warmup: 10 minutes
1:30 row/bike 1:30 run

Amrap
10 oh squats 45/35#
10 push press
10 front squats
10 good mornings

Strength: 15 minutes
1a) db overhead squat - 5x5 r/l scale fs
1b) hs walk - 5x50’ scale 1:00 hs hold

Conditioning: 20 AMRAP (partners)
50/40 calorie row
25 deadlifts 225/155#
50 double unders
25 TTB scale knee raises
50 American KBS 53/35#

Added by Nick Bloch on November 26, 2017 at 8:30pm — No Comments

171122 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
3 rounds
3 wall walks
10 scap pull-ups
10 lunges
10 calories row/bike

Strength: 20 minutes
1a) strict # chin-ups - 5x5
(sub spotter or 10 strict band pull-ups)
1b) strict # ring/bar dips - 5x8
(sub spotter or bench dips)

Conditioning: 16 emom
1- calorie bike c-25/18 rx-18/13
2- rest
3- 12 db power cleans 50/35#
4- rest

Added by Nick Bloch on November 21, 2017 at 7:00pm — No Comments

171121 WOD

Warmup: 10 minutes

partner ROWLING - for burpees and American KBS

Strength: every 1:30 x 8 rounds (4 each)

1 - shuttle sprints x 3

2 - 8 deadlifts at 60% 1rm

Conditioning:

1) 0-12:00 (for time)

100 DU (300 singles)

30 burpee box jumps (scale…

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Added by Nick Bloch on November 20, 2017 at 7:00pm — No Comments

171120 WOD

Warmup: 10 minutes

1:30 row/bike 1:30 run



2 rounds with a kb or db R/L



5 strict press

5 push press

5 push jerks

5 front squats

5 thrusters

6 OH reverse lunge steps



Strength: 20 minutes



1a) db/kb walking lunges - 5x100’

1b) partner leg curls - 5x10



Conditioning: 16:00 cap

5 rounds

25 calorie row/bike

16 c2b pull-ups (pull-ups or RR, no jumping or bands)

9 hspus c-strict (scaled -…

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Added by Nick Bloch on November 19, 2017 at 6:30pm — No Comments

171117 WOD

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

Conditioning: 1:00 on/1:00 rest
Groups of 4 on each station

3 rounds

Prowler push
Dball over blocks 150/100/50#
Row for cals
V-ups (sub sit-ups if not getting 15-20 reps)
Rope climbs (sub rope walks)
BB strict press 65/45#

Extra: tabata burpees to 6” target x 6 rounds

Added by Nick Bloch on November 16, 2017 at 8:00pm — No Comments

171116 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
With a medball
1 lap
10 wall balls
10 v-ups
10 ohs

Skill Conditioning: every 2:00 x 6 rounds
50 du (150 singles) and hspus, c-20 rx-10-15 (sub 3 wall walks or :45 hs hold)

Conditioning: 16 emom
1- assault bike c-25/18 rx-18/12
2- rest
3- max hang squat clean and jerk c-185/125 Rx-135/95#
4- rest

Added by Nick Bloch on November 15, 2017 at 8:00pm — No Comments

171115 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP - 5 wall squats/5 pushups/5 strict pullups or 10 ring rows/10 calorie bike or row

Strength: 15 minutes

1a) dbl kb front rack wall sit - 5 x :30 (53s/35s)

1b) db step-ups - 5x10 (all 10 right side then all 10 left side)

Conditioning: 3 rounds for time (15…

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Added by Nick Bloch on November 14, 2017 at 7:00pm — No Comments

171114 WOD

Warmup: 10 minutes
ROWLING - 10 rounds total
X2 burpees and air squats for over/under

Strength: 15 minutes
1a) kb/db oh carry - 5x100’ (50r/50l)
1b) star plank - 5x:30 r/l

Conditioning: 12 amrap

20 box jumps 24/20”
20 calorie row
20 stoh c-135/95# Rx-95/65#
20 wall balls 20/14# to 10/9’
20 ttb (sub knee raises)

Added by Nick Bloch on November 13, 2017 at 7:40pm — No Comments

171113 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Amrap, ascending ladder 2,4,6...
Hand release push-ups
Lunges steps
Ring rows
Calorie bike/row

Strength: 20 minutes

1a) barbell floor press - 5x5
1b) single arm ring row - 5x8 r/l

Conditioning: 20 emom
1- 20 American kbs 53/35#
2- 16 split jumps
3- 10 deadlifts @70% 1rm
4- 20 squats

Added by Nick Bloch on November 12, 2017 at 8:57am — No Comments

171110 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run



With a medball...amrap

1 jogging lap

20 seated Russian twists

15 wall balls

10 push-ups (no ball)



Conditioning: 1:00 on/1:00 off

*2 ppl per station



2 rounds



Prowler push down back

Heavy dball cleans (go back and forth) 150/100/50#

Row for calories

Shuttle sprints

Burpees to 6” target

Wall balls 20/14# to 10/9’

Db snatch 50/35#

Bike for… Continue

Added by Nick Bloch on November 9, 2017 at 8:06pm — No Comments

171109 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Normal dynamic warmup

Strength: 20 minutes
1a) standing db press - 5x8
1b) db/kb bent over row - 5x8 r/l
1c) band face pull - 5x12

Conditioning: 3 rounds
3:00
21 calorie row
9 clean and jerks 135/95#
Max rope climbs remaining time
Rest 3:00

Added by Nick Bloch on November 8, 2017 at 8:53pm — No Comments

171108 WOD

Warmup: 10 minutes

partner ROWLING x 10 rounds

x2 walking lunges and burpees for every meter +- 100m

Strength: 20 minutes

Competitor:

find 1rm deadlift

Fitness:

1a) deadlift - 5x5 add weight each…

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

171107 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP

10 shoulder taps/:20 hs hold

5 cossack squats each leg

:10 single arm push-up hold r/l

5 calorie bike/row

Skill Conditioning: EMOM x 8

10/6 pushups + 3 wall walks

Conditioning: 15 AMRAP

60 overhead squats 45/35#

50 ttb…

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Added by Nick Bloch on November 6, 2017 at 7:00pm — No Comments

171106 WOD

Warmup: 10 minutes
1:30 row/bike and 1:30 run
Dynamic Warmup

Strength: 20 minutes

Competitor:
find 1rm front squat

Fitness:
1a) bb front rack walking lunges - 5xdown/back
1b) bb good mornings - 5x8 (heavy)
1c) wall sit - 5x1:00

Conditioning: 12 emom
E- row 15/12 calories
O- 40 du (80 singles)

Added by Nick Bloch on November 5, 2017 at 4:30pm — No Comments

171103 WOD

Warmup: 10 minutes
1:30 row/bike 1:30 run

Normal dynamic warmup

Strength: every 1:30 x 8 rounds alt. (4 each)
1- 10 deadlift c-275/175# rx-225/155#
2- 1:00 elbow plank (# if possible)

Conditioning: 15 AMRAP
5 bar musclups (sub 10 pull-ups/10 push-ups)
10 sumo deadlift high pulls 95/65#
15 push jerks 95/65#
20 split jumps

Added by Nick Bloch on November 2, 2017 at 6:57pm — No Comments

171102 WOD

Warmup: 10 minutes

partner ROWLING (10 rounds total/5 each person alt.)

x2 burpees and split jumps for every meter over or under 100m

Conditioning: (partner up, one work while other rests and switch)

1) 3:00

20/16 calorie row

20 Russian kbs 53/35#

max reps hang squat clean 135/95#

rest 3:00 (partner 2 go)

2) 3:00

20/16 calorie…

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Added by Nick Bloch on November 1, 2017 at 7:00pm — No Comments

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