Nick Bloch's Blog – November 2018 Archive (25)

181130 WOD

Warmup: 7:00 AMRAP

30 single unders + 5 hang power cleans + 5 front squats + 5 good mornings

Weightlifting: 

A) 10:00 to find max hang power clean + hang squat clean + 2 front squats

3:00 to get set for next part B

B) 8 EMOM - same complex above at 70% of your max from A…

Continue

Added by Nick Bloch on November 29, 2018 at 9:06pm — No Comments

181129 WOD

Warmup: 20:00

row 500m

100' double kb front rack walk 53-70s/35-53s

1:00 ring pushup lockout hold (elbows locked, thumbs out)

100' SA db overhead walk (50R'/50'L)

30' banded lateral walk R/L

Conditioning: 20:00 w/partner

12 rounds of Cindy (5 each/alternate full rounds, 5 pullups+10 pushups+15…

Continue

Added by Nick Bloch on November 28, 2018 at 8:35pm — No Comments

181128 WOD

Warmup: 8:00 

10/7 calorie bike + 10 BB good mornings + :10 star plank R/L + 10 squats

Strength: 20:00

1a) deadlift - 5x3 (start at 70% and build in weight each set, working to a 3rm for the day)

1b) weighted elbow plank - 5x:30 (start heavy and finish heavier, challenge yourself here!)…

Continue

Added by Nick Bloch on November 27, 2018 at 7:07pm — No Comments

181127 WOD

Warmup: 8:00

bike 10/7 calories + 10 situps + 10 walking lunges + 5 pushups

Skill Conditioning: 4 rounds (16:00 cap)

bike 15/9 calories

15 TTB (sub 20 knee raises)

rest 2:00

*goal is to complete bike and TTB in less than 1:00 each so its essentially a 1:1 work to rest workout…

Continue

Added by Nick Bloch on November 26, 2018 at 8:34pm — No Comments

181126 WOD

Warmup: 8:00 AMRAP

10/7 calories + 5 wall squats + 10 glute bridges + 10 jumping lunges

Strength: 20:00

Back Squat

A) 0-10:00 - work to a quick 1rm for the day

B) 10-20:00 - 10/8/6/4/2/1/1

*50/60/70/80/90/95/95% of your max for the day in part A

**part A is not meant to be a PR attempt, just work to the best 1rm…

Continue

Added by Nick Bloch on November 25, 2018 at 11:15am — No Comments

181124 WOD

1) clean and jerk or snatch

10:00 to work to a quick single (full or power, you choose)

2) 2:00 on/2:00 off x 5 rounds

7 hspus (sub 3x wall walks)

7 deadlifts 185/125#

7 lateral burpees over bar

max cal bike remaining time

3) 4000m bike x 4, rest 3:00 between…

Continue

Added by Nick Bloch on November 23, 2018 at 5:10pm — No Comments

181123 WOD

Warmup: 10 minutes

bike 10/7 cals + :30 wall sit + 10 db pp each arm + 10 pass thrus

Strength: 15:00 AMRAP

1a) push press x 5 (work up in weight)

1b) bb bent over row w/ :01 pause at top x 8

Conditioning: 10:00 “Jackie”

1000m row

50 thrusters 45#

30 pull-ups (sub jumping or banded)

Extra: tabata x 6 rounds each

alternate plate gtoh and seated plate twists 45/25#

Added by Nick Bloch on November 22, 2018 at 8:30pm — No Comments

Happy Thanksgiving!

Warmup: 10:00

dynamic warmup

Strength: every 3:00 x 10 rounds

10 bodyweight back squats (if you cannot do BW, get as close as possible without slowing down or failing)

Conditioning:

1) 20 EMOM (:50 max to work/:10 transition)

1 - row…

Continue

Added by Nick Bloch on November 22, 2018 at 8:00am — No Comments

181121 WOD

Warmup: 8:00

bike 10/7 calories + 5 inch worms + 10 wall balls + 50 singles unders

Strength: 16:00 EMOM 

E - 5 overhead squats 95/135 - 65/95#

O - 5 clusters (squat clean into thruster, same weight)

Conditioning: 18:00 AMRAP

row 500/400m

30 wall…

Continue

Added by Nick Bloch on November 20, 2018 at 7:00pm — No Comments

181120 WOD

Warmup: 8:00

bike 12/8 calories + 10 kbs + 5 burpees + :30 hollow hold

Strength: 15:00 AMRAP

1a) db/kb farmers walk - 100'

1b) star plank x :15 R/L

1c) ring/bar dips x 10 (scale with band or yellow paralletes)

Conditioning: 5 rounds for time (15:00…

Continue

Added by Nick Bloch on November 19, 2018 at 7:28pm — No Comments

181119 WOD

Warmup: 8:00

12/8 calorie bike + 3 wall walks + 20 walking lunge steps + :30 elbow plank

Strength: 15:00

1a) SA overhead walking lunges - 4x100' (50R/50L)

1b) partner leg curls - 4x8

Conditioning: 15 AMRAP

bike 15/9 calories

10 db box step-overs…

Continue

Added by Nick Bloch on November 18, 2018 at 6:16pm — No Comments

181117 WOD

1) 10 EMOM

1 power snatch + 1 squat snatch

2) Conditioning:

4 sets @80-85%:

15 CTB pull ups

15 AB cals

15 CTB pull ups

15 Row cals

rest walk 2:00

+

rest…

Continue

Added by Nick Bloch on November 17, 2018 at 7:30am — No Comments

181116 WOD

Warmup: 6:00

12/9 calorie bike + 10 deadlifts + 10 hpc + 10 push press/jerk

Strength: every 2:30 x 5 rounds

5 deadlifts + 5 hang power cleans + 5 push jerks (start at 95-115/65-85, add each set)

work to a max for the complex, try to go UB but don't sacrifice technique to do so…

Continue

Added by Nick Bloch on November 15, 2018 at 7:17pm — No Comments

181115 WOD

Warmup: 7:00

2 laps around gym + 5 burpees + 5 goblet squats 53/35#s + 10 KBS

Strength: every 1:30 x 5 rounds each (alternate 1 and 2)

1 - 5 front squats @60-70% 1rm (use a challenging but sustainable weight, perfect form)

2 - shuttle sprints x 3

Conditioning: 2:00 on/2:00 off x…

Continue

Added by Nick Bloch on November 14, 2018 at 7:30pm — No Comments

181114 WOD

Warmup: 7:00

bike 10/7 calories + 10 ring rows + 10 BB strict press + 10 reverse lunges

Strength: 10 EMOM

push press x 5 - start at 50-60% of your max and make small jumps every 1-2 rounds

Conditioning: 18:00 w/ a partner

40/30 calorie bike

40 hang power…

Continue

Added by Nick Bloch on November 13, 2018 at 7:11pm — No Comments

181113 WOD

Warmup: 8:00

500m row + dynamic into 5:00 of DU practice/technique

Skill Conditioning: every 1:30 x 5 rounds each alternate 1&2

1 - row calories 25/18

2 - 75 DU/150 singles

Conditioning: 16 EMOM

1 - 16/10 calorie row

2 - rope climbs c-2 (1st…

Continue

Added by Nick Bloch on November 12, 2018 at 7:00pm — No Comments

181112 WOD - Veterans Day

Warmup: 7 AMRAP

10/7 calorie bike + 10 BB overhead squats + 15 kbs + 10 pushups

Strength: 15:00

work to a 3rm overhead squat 

*work on OH positions w/ light bar or pvc pipe for sets of 5-8 reps if you struggle with OHS

Conditioning: 20:00 AMRAP "The CIA…

Continue

Added by Nick Bloch on November 11, 2018 at 3:30pm — No Comments

181110 WOD

1) Aerobic Capacity

2000m bike x 5 rounds, rest 2:00 between round men 62-65 rpm women 52-55 rpm

2) 12 EMOM

1 OHS + 1 snatch balance - work to a heavy but perfect set for the day

3) Conditioning (perform all sets of A then move to B)

A) 4…

Continue

Added by Nick Bloch on November 9, 2018 at 7:19pm — No Comments

181109 WOD

Warmup: 7:00 AMRAP

bike 10/7 calories + 20 russian kbs + 10 wall balls + 10 pushups

Strength: 10 EMOM

2 deadlifts at 70-80%

Conditioning: 13:00 cap

100 wall balls for time 20/14# to 10/9'

*after every set of 20 wall balls, including final set, complete 1…

Continue

Added by Nick Bloch on November 8, 2018 at 6:30pm — No Comments

181108 WOD

Warmup: 25:00 for quality

bike erg/ski erg/run/row 1:30 (mix this in throughout, different piece of equipment each time)

SA farmers walk 50R/50L

d-ball front rack carry 100'

banded lateral walk (around knees) 50 to right/50 to left

single leg glute bridge hold :30R/:30L

side plank :30R/:30L

box step downs x10 R/L 24/20" (start on top of box, perform all reps on one leg then…

Continue

Added by Nick Bloch on November 7, 2018 at 7:45pm — 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