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

161230 WOD - Testing Week

Strength:
20 minutes to find max deadlift

Conditioning: 15 EMOM
1 - row 15/12 calories
2 - 15 goblet squats 53/35#
3 - rope climbs c-3 rx-2 (sub :30 chin-up hold)

Added by Nick Bloch on December 29, 2016 at 7:42pm — No Comments

161229 WOD

Strength:
20 minutes to find max snatch (full or power)
Fitness
5 rounds
Prowler down/back x 2
1:00 max cals bike
1:00 weighted plank

Conditioning: 10:00 cap
Jackie
1000m Row
50 thrusters 45#
30 pull-ups (scale jumping pull-ups)

Added by Nick Bloch on December 28, 2016 at 8:00pm — No Comments

161228 WOD - Testing Week

Strength:
1) 15 minutes to find 1rm ohs from the rack
*Fitness:
4 rounds
5 deadlifts
5 hang cleans
5 front squats
5 push press
(This complex should be unbroken, using dbs or kbs, increase weight each round)
*rest as needed between rounds


Conditioning: 10:00 cap
100 burpees for time
* we will do them as partners and count for each other

Extra: ab wheel 3x15

Added by Nick Bloch on December 27, 2016 at 5:44pm — No Comments

161227 WOD - Testing Week

Strength:
1) 20 minutes to find max clean and jerk
*fitness - if you don't want to clean and jerk perform

5 rounds

  • 15 calorie row
  • 15 HR pushups
  • 1:00 bike SPRINT


Gymnastics Conditioning:
1) find max UB ttb (sub knee raises)
2) find max UB kipping hspus (sub 3x1:00 hs holds)

Added by Nick Bloch on December 26, 2016 at 8:00pm — No Comments

161226 WOD - testing week

We are going to be doing some testing this week and run one more strength cycle before the open in 8 weeks. After testing we will run the 5/3/1 program. I realize we haven't deadlifted or squatted heavy in a while but that is why we are testing. Don't be worried if your numbers have dropped slightly.



Strength Test

1) 20:00 to find 1rm back squat

*Fitness - if you don't care to 1rm your back squat perform 5x5 back squats alternating with

5x100' double kb/db…

Continue

Added by Nick Bloch on December 25, 2016 at 6:30pm — No Comments

161224 WOD - HAPPY HOLIDAYS

12 days of Christmas



1 thruster c-135/95# rx-115/75#

2 power cleans

3 ttb (sub knee raises) 

4 bar facing burpees

5 push press

6 deadlifts

7 pull-ups (ring rows)

8 American kbs 70/53 53/35#

9 hspus c-strict (sub hr push-ups)

10 c-triple unders rx-double unders

11 kb sumo deadlift high pull 70/53 53/35

12 front rack in place lunges



*perform like the song

1 thruster,

2 cleans + 1 thruster,

3 ttb + 2 power… Continue

Added by Nick Bloch on December 24, 2016 at 7:30am — No Comments

161223 WOD

1. Front Squat
(65%/2)3

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

3. Conditioning 15 AMRAP
As Partners (alternate full rounds)
Individuals do 5 rounds for time

20 Calorie Row
10 Thrusters (115/85#)

Added by Nick Bloch on December 22, 2016 at 6:30pm — No Comments

161222 WOD - DELOAD WEEK

Strength:
1a) floor press - 5x5
1b) double DB/KB row - 5x8

Conditioning: 9 AMRAP
21-15-9
Deadlifts 225/155#
Pistols (sub goblet squats)

Extra: shuttle sprints

Added by Nick Bloch on December 21, 2016 at 9:11pm — No Comments

161221 WOD - DELOAD WEEK

1a) Back squat - (65%/2)3
1b) Good mornings - 3x12 (light/moderate weight)

2. Conditioning: 18 EMOM
min 1 - 15/12 calorie row (:45 max)
min 2 - 10 kipping hspus (sub :30 hold)
min 3 - 10 c2b pull-ups (sub 10 pull-ups or ring rows)

Added by Nick Bloch on December 20, 2016 at 7:30pm — No Comments

161220 WOD

Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Extra: tabata hollow/arch holds

Added by Nick Bloch on December 19, 2016 at 6:25pm — No Comments

161219 WOD - deload week

1. Power Snatch (65%/2)3

2. Overhead Squat (65%/3)3

3. Conditioning
For time: 20 minute cap
30 Box Jumps (24/20)
30 C2B Pull-ups
30 American KB Swings (53/35#)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Added by Nick Bloch on December 18, 2016 at 6:00pm — No Comments

161216 WOD

Back Squat
(83%/3)8

Conditioning
AMRAP 15:
12 Box Jumps c-30/24" rx-24/20"
9 Power Snatch c-135/95# rx-95/65#
6 Bar Muscle-Ups scaled-6 pull-ups
and 6 HR push-ups

Extra: 4x shuttle sprint

Added by Nick Bloch on December 15, 2016 at 7:34pm — No Comments

161215 WOD

Strength: 20 minutes
1a) 4x10 r/l db snatch (alternate R/L, 20 reps total per set)
1b) 4x10 good mornings (moderate to heavy, men 95-185#, women 65-135#)

Conditioning: 20 amrap
50 calorie Row
40 Russian kbs c-70/54# rx-53/35#
30 push press c-115/85# rx-95/65#
20 burpee box jumps 24/20" (no step-ups, small box or plates if you need it)

*share bars/boxes/kbs and start on different stations but follow the order

Added by Nick Bloch on December 14, 2016 at 7:30pm — No Comments

161214 WOD

Strength:
1) Front Squat
70%/5
(75%/5)3
2) Split jerk (out of rack)
Work to a heavy single for the day

Conditioning:
8 EMOM
E- 15 overhead squats c-95/65 rx-75/55#
O- 15 TTB scaled-20 abmat situps

Extra: 4x20 calorie Row, rest 1:1

Added by Nick Bloch on December 13, 2016 at 8:50pm — No Comments

161213 WOD

Gymnastics Conditioning:

(For those that can't do hspus yet, we will work on technique.)

If you can do them, choose one of the following:

A. 3 sets of 21 unbroken Kipping HSPU

B. 4 sets of 18 unbroken Kipping HSPU

C. 5 sets of 15 unbroken Kipping HSPU

D. 6 sets of 12 unbroken Kipping HSPU

Rest as needed between sets



Conditioning:

"Wise Men"

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man (155/105#)

Rest… Continue

Added by Nick Bloch on December 12, 2016 at 8:29pm — No Comments

161212 WOD

Strength/Skill:

1a) Back Squat

70%/8

75%/8

78%/8

1b) Gymnastics Conditioning

Choose one of the following: (if you cannot perform ring/bar muscle-ups then perform 5x10 c2b pullups or 5x10 ring rows

5 sets of 5 unbroken muscle-ups

*alternate between back squats and muscle-ups/pullups, but start your sets of MU/PU while you are warming up so you get a 5 full rounds of squats and MU/PU…

Continue

Added by Nick Bloch on December 11, 2016 at 4:30pm — No Comments

161209 WOD

Strength:
Back Squat
(80%/3)8

Conditioning
"Open 16.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU (1 Abmat to scale HSPU)(sub HR push-ups)
*if you completed this workout during the 2016 open and entered a score, follow the order prescribed.

Added by Nick Bloch on December 8, 2016 at 7:53pm — No Comments

161208 WOD

Strength: 12 EMOM
1a) :30 BW OH hold
1b) 2 shuttles

Conditioning: 6 AMRAP
3,6,9,12 etc.
TTB (sub sit-ups w/20# ball)
American KBS 53/35#

Extra: 3x20 plank pull-thru w/ kb

Added by Nick Bloch on December 7, 2016 at 7:45pm — No Comments

161207 WOD

Strength: 15 minutes
1a) front squat - (70%x5)4
1b) standing alternating db/kb strict press - 4x8 r/l (16 total ,alt r/l arms)

Conditioning: for time (15 cap)
3 rounds of BBT
150 double unders (scaled 300 singles)
3 rounds of BBT
150 double unders
3 rounds of BBT
*BBT is 7 thrusters 75/55# +

7 pull-ups (sub ring rows) + 7 burpees

Added by Nick Bloch on December 6, 2016 at 7:30pm — No Comments

161206 WOD

1. Conditioning
AMRAP 3:00
15 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Row
9 Power Cleans (155/105#)

Rest 5:00

2. Gymnastics Conditioning
EMOMx10:
Odd: c- 18/15 Calorie Row rx-15/12 calorie row
Even: 6 Kipping (c-Deficit) HSPU - you choose the deficit (scaled is 3 wall walks)

Added by Nick Bloch on December 5, 2016 at 7:16pm — No Comments

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