Nick Bloch's Blog – December 2015 Archive (20)

151230 WOD

Strength:

1a) 4x10 - BB bent over rows, work to heaviest possible, under complete control

1b) 4x10 - strict press, work to heaviest possible without excessive arching of the back

Conditioning: for time - 8 min cap

21-15-9

deadlifts c-295/205# rx-225/155#

box jumps 24/20"

Extra: tabata hollow/arch rocks

Added by Nick Bloch on December 29, 2015 at 7:40pm — No Comments

151229 WOD

BBG:

1) every 1:00 for 10:00 (10 total reps): 1 power clean + push jerk + split jerk

**finish heavier than last week

*begin at 75% of 1rm power clean and push jerk and add weight each round, once a miss occurs, subtract 10-20# and finish reps

2) 1:00 3 power cleans + max effort UB push jerks @75% of heaviest from complex in #1

*power cleans do not have to be T&G

Conditioning: 3 rounds for time - 15 min cap

18 calorie row

18…

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Added by Nick Bloch on December 28, 2015 at 7:00pm — No Comments

151228 WOD

Strength: front squat/back squat

6 x 3/6 @90%, rest exactly 2:30 between sets

Conditioning: 10 OMEM

E - 10 OHS c-105/75# rx-95/65#

O - 10 pullups c- unbroken c2b rx - unbroken

Added by Nick Bloch on December 27, 2015 at 12:00pm — No Comments

151224 WOD

Strength: front squat/back squat

6 x 3/6 @ 94% of Monday (85% 1rm front squat)

Rest 2:00 between sets

Conditioning: 40 min cap

12 days of Outlaw Christmas

1 Clean & Jerk @ 225/150# (scale to a very challenging but doable weight)

2 Muscle-Ups (sub 5 pushups/5 ring rows)

3 Box Jumps 30/24″

4 Thrusters @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 TTB

8 Pistols (alternating)

9 Wall Ball 20/14#

10 C2B…

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Added by Nick Bloch on December 23, 2015 at 7:30pm — No Comments

151223 WOD

Strength: 15 minutes

1a) 5 x 1 - legless rope climb (if you can't make it all the way, get as far as you can and use your legs to finish, if you can't get at least half way, perform a :30 chin-up hold on the bar...FYI if you can perform the chin-up hold UB you need to try the legless RC)

1b) 5 x 5 - strict HSPU (you can scale to (1) 15# plate and 1 ab-mat) if you need more than that, perform a 1:00 nose and toes hs hold

Conditioning: 15 min cap

50 calorie…

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Added by Nick Bloch on December 22, 2015 at 7:00pm — No Comments

151222 WOD

BBG:

1) every :45 for 7:30 (10 total reps): 1 power clean + push jerk + split jerk

*begin at 75% of 1rm power clean and push jerk and add weight each round, once a miss occurs, subtract 10-20# and finish reps

2) 1:00 3 power cleans + max effort UB push jerks @75% of heaviest from complex in #1

*power cleans do not have to be T&G

Conditioning: 15 minutes (record score for each AMRAP)

4:00 AMRAP

30 power snatches 75/55#

20 wall balls…

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Added by Nick Bloch on December 21, 2015 at 7:26pm — No Comments

151221 WOD

Strength: front squat/back squat

6 x 3/6 @85%, rest exactly 2 minutes between sets

Conditioning: for time - 8 min cap

50-40-30

russian kbs c-70/53# rx-53/35#

double unders (x3 singles) c-unbroken

Extra: tabata L-sit hold (hanging from pull-up bar) x 4 rounds

Added by Nick Bloch on December 20, 2015 at 9:55am — No Comments

151218 WOD

Strength: 18 minutes

4 rounds for QUALITY, not time

5 strict ttb (use a spotter, no kipping)

5 strict, weighted if possible, ring dips (use a spotter or sub yellow parallets)

5 db squat snatches each arm ALT. R/L (10 total), if you lack the mobility to perform a full squat, do DB power snatches (I want you to try if you've never done one)

Conditioning: 8 minute cap

500m row

40 thrusters 45/35#

30 wall balls 20/14#

Added by Nick Bloch on December 17, 2015 at 6:42pm — No Comments

151217 WOD

Strength: front squat/back squat

5x4/8 @94% of Monday

Rest exactly 2 minutes between sets

Conditioning: for time

mobility

Added by Nick Bloch on December 16, 2015 at 7:06pm — No Comments

151216 WOD

BBG: 15 minutes - work to max snatch balance + 2 ohs

Conditioning: 9 EMOM

1 - 8 deadlifts c-315/225# rx-275/185#

2 - rope climb c-3 rx-2 (sub 5 rope walks)

3 - hspu c-15 rx-10 (max scale is small abmat, :45 hs hold/ww hold)

Extra: farmers walk x 3 laps around the gym

Added by Nick Bloch on December 15, 2015 at 8:30pm — No Comments

151215 WOD

Strength:

10 OMEM - :40 work/:20 rest

E - max effort c2b pullups (scaled regular pullups or ring rows, if you can do c2b singles then do them, don't go to pullups because you can get more reps)

O - dual KB overhead hold c-53/35# rx-35/26#

Conditioning: 20 AMRAP

40 calorie row

30 russian kbs c-70/53# rx-53/35#

20 burpees to 6" target (under rig)

10 hang power snatch c-115/75# rx-95/65#

Added by Nick Bloch on December 14, 2015 at 7:25pm — No Comments

151214 WOD

Strength: front squat/back squat

5 x 4/8 @ 80% - rest 2 minutes between sets

Conditioning: for time (12 min cap)

21 clean and jerks c-135/95# rx-115/75#

15 clean and jerks c-185/125# rx-135/85#

9 clean and jerks c-225/155# rx-155/95#

Added by Nick Bloch on December 13, 2015 at 5:59pm — No Comments

121511 WOD

Strength: 9 min OMEM

4/3/2 muscle-ups (sub :40 max strict pullups)

Conditioning: 3 rounds (12 min cap)

15 ttb (40 hanging knee rasies)

10 dual kb step ups 24/20" rx-53/35#

5 weighted pistols 53/35#

Extra: shuttle sprints x 5

Added by Nick Bloch on December 10, 2015 at 7:00pm — No Comments

151210 WOD

Strength: front squat/back squat

5 x 4/8 @ 94% of Monday

Conditioning:

0 - 5:00

75 thrusters 75/45#

5:00 - 10:00

AMRAP

10 hang power snatches (from anywhere above the knee) 95/65#

20 bar facing burpees

Added by Nick Bloch on December 9, 2015 at 8:00pm — No Comments

151209 WOD

BBG: 15 minutes - work to max clean + 2 hang cleans

Conditioning: 8 min ladder 2, 4, 6, 8, etc.

2 russian kb swings c-70/53# rx-53/35#

2 wall balls 20/14# c-11/10' rx-10/9'

4 russian kbs

4 wall balls

etc.

Extra: 2x500m row, rest 1:1

Added by Nick Bloch on December 8, 2015 at 7:00pm — No Comments

151208 WOD

Strength:

1a) BB bent over rows - 3x10

1b) Strict ring dips - 3x10

Conditioning: 18 min cap

50 calorie row

30 double unders (1:00 DU practice)

40 stoh c-135/95 rx-115/75

30 double unders

30 ttb (sub 50 ab-mat situps)

30 double unders

20 deadlifts c-135/95# rx-115/75

30 double unders

10 hspu (sub :30 hs hold or 2 wall walks)

30 double unders

Added by Nick Bloch on December 7, 2015 at 7:45pm — No Comments

151207 WOD

Strength: front squat/back squat

5 x 4/8 @ 75% of 1rm front squat

rest EXACTLY 2:00 between sets

Conditioning: 15 minutes (3 separate scores)

5:00 of Cindy

(5 pullups/10 pushups/15 air squats)

5:00 find 5rm OHS from the floor

5:00 of Cindy

Added by Nick Bloch on December 6, 2015 at 3:18pm — No Comments

151204 WOD

Strength:

1) 4 x 1 strict press + 3 push press, build in weight each set to a max

2) 1 x 1 strict press + max effort push press at heaviest weight from #1

Conditioning: 21 min OMEM

1 - 15/12 calorie row (max :50 so you can transition)

2 - burpees c-15 rx-12

3 - rope climbs c-2 rx-1 (sub 4 rope walks)

Extra: 4x60 second weighted plank

Added by Nick Bloch on December 3, 2015 at 7:24pm — No Comments

151203 WOD

Strength - front squat/back squat 4 x 7/13 @ 94% of Monday

Conditioning: 10-1 (8 min cap)

thrusters 95/65# (chose weight so all sets UB)

c2b pullups (band if smaller then green, or box pullups)

Added by Nick Bloch on December 2, 2015 at 7:31pm — No Comments

151202 WOD

BBG:

1) 12 minutes to work to a max clean

2 minutes rest

2) 5 min every :30 - 1 clean at 80% of max for the day

Conditioning: 3 rounds (12 min cap)

9 deadlifts c-315/205# rx-275/165#

7 strict hspu (scale up to 1 abmat and 15# plate or 5 wall walks)

5 muscle-ups (10 ring rows and 10 ring dips)

Extra: tabata hollow rocks x 4 rounds, tabata arch rocks x 4 rounds

Added by Nick Bloch on December 1, 2015 at 7:00pm — No Comments

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