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

171229 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie row or bike/10 pushups/10 strict press/10 ring rows

Strength: 15 minutes

1a) db/kb step-ups - 4x8 (all reps on each leg at once)

1b) BB good mornings - 4x8 (increase load each set)

Conditioning: 15:00 cap…

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

171228 WOD

Warmup: 10 minutes

1:30 bike/row and 1:30 run

dynamic warmup

Strength: 15 minutes

clean + hang clean (work to a max for the day)

Conditioning: 18 cap

60 wall balls 20/14#

50 ttb (sub sit-ups w/ 20# ball)

40 American KBS 53/35#

30…

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

171227 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/10 KBS/:30 plank hold/10 lunge steps

Strength: 20 minutes

1a) half kneeling db/kb press - 4x8 r/l

1b) single arm RR hold - 4x:30 r/l

1c) standing BB upright row - 4x8

Conditioning:…

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Added by Nick Bloch on December 26, 2017 at 7:00pm — No Comments

171226 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

5 rounds each every 1:30

1 - 10 back squats 50% 1rm

2 - 20/15 calorie row

Conditioning: 12 AMRAP

50 DU (100 singles)

15 ohs c-115/85# rx-95/65# (sub…

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Added by Nick Bloch on December 25, 2017 at 7:51pm — No Comments

171223 WOD

12 Days of XMAS

*no open gym

**gym opens at 8am, WOD starts at 8:30am!

Added by Nick Bloch on December 22, 2017 at 11:11am — No Comments

171222 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/5 wall squats/50’ lunges/5 burpees

Strength: 15 minutes

front squat - 5x3 at (build from 75-85% of 1rm)

Conditioning: 15 AMRAP

5 wall walks

:30 elbow plank

300/200m…

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Added by Nick Bloch on December 21, 2017 at 7:28pm — No Comments

171221 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) seated db/kb alt shoulder press (keep 1 at top) - 4x8 r/l

1b) feet elevated ring row - 4x8

Conditioning: 16 EMOM

1 - bike calories c-22/16 rx-16/10

2 -…

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Added by Nick Bloch on December 20, 2017 at 7:48pm — No Comments

171220 WOD

Warmup: 10 minutes

Rowling x 10 rounds

burpees and air squats for every rep +- 100m

Skill Conditioning: every 1:30 x 5 rounds each

1 - burpee box jump overs 24/20” c-12 rx-8

2 - 75 double unders (200 singles)

Conditioning: 20:00 AMRAP (solo or…

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Added by Nick Bloch on December 19, 2017 at 7:42pm — No Comments

171219 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/10 Russian swings/10 lunges/10 ring rows

Strength: 15 minutes

snatch balance + ohs - work to max for the day (perfect technique)

Conditioning: 4 rounds (15:00 cap)

15 ohs 95/65#

3 rope…

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Added by Nick Bloch on December 18, 2017 at 6:37pm — No Comments

171218 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

Dynamic warmup

Strength: 20 minutes

1a) bench press - 5x5 add weight each set

1b) BB bent over row - 5x8 

Conditioning: 5 rounds, easy pace (16 cap)

20 air squats

10 strict ttb (sub 10 knee raises…

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Added by Nick Bloch on December 17, 2017 at 8:15pm — No Comments

171215 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes (every 1:30 x 5 each)

1 - 10 deadlifts c-275/205 rx-225/155#

2- shuttle sprints x 4

Conditioning: 12 AMRAP

20 pistols alt r/l (scale ring pistols or assist with other…

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Added by Nick Bloch on December 14, 2017 at 8:18pm — No Comments

171214 WOD

Warmup: 10 minutes 

1:30 row/bike and 1:30 run 

dynamic warmup

Strength: 15 minutes

1a) strict ring/bar dips - 4x8 

1b) strict pull-ups - 4x8

Conditioning: 18:00 AMRAP (partner Igo/Ugo rounds)

15 box jumps 24/20” (step ups)

12 push press…

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Added by Nick Bloch on December 13, 2017 at 8:06pm — No Comments

171213 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie bike or row/10 American KBS/10 burpees/10 goblet squats

Skill Conditioning: 12 emom

E - 10 burpees to plate

O - hspus c-15 rx-10 (scale-3 wall walks)

Conditioning: 16 EMOM

1- calorie bike c-20/15 rx-15/10

2- rest

3- 10 overhead squats c-155/105# rx-115/80# (scale fs at C weight)

4- rest

Added by Nick Bloch on December 12, 2017 at 7:49pm — No Comments

171212 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: every 1:30 x 6 rounds

2 push press + 2 push jerks 

*start at 50% of your 1rm push press and add weight each round

Conditioning: for time - 12:00 cap

20 deadlifts 225/155# 

40 wall balls 20/14# to 10/9’

150 DU (scaled 300 singles)

40 wall balls

20 deadlifts 

Extra:

farmers walk 5 x down/back

Added by Nick Bloch on December 11, 2017 at 8:53pm — No Comments

171211 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP 10 calorie bike or row/10 lunges/10 RR/10 wall squats

Strength: 20 minutes

1a) bb step-ups - 4x10 r/l (do all on one side first)

1b) band good mornings - 4x10

1c) db front squat - 4x6 (do 6 w/ db in right hand, 6 w/ left)…

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Added by Nick Bloch on December 10, 2017 at 7:30pm — No Comments

171208 WOD

WARMUP: 10 minutes

1:30 row/bike and 1:30 run

Dynamic warmup

Strength: 15 minutes

1a) bb reverse lunge off plate - 3x8 r/l (do all on R then all on L)

1b) single leg dL with 2x db or kb - 3x8 r/l

Conditioning: for time 22:00 cap…

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Added by Nick Bloch on December 7, 2017 at 9:24pm — No Comments

171207 WOD

Warmup: 10:00

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

1a) heavy db snatch - 4x8 r/l

1b) plank rotations- 4x:30/:30/:30 front/L/R

1c) ring dip lockout - 4x:30

Conditioning: 16 EMOM

1- rope climbs c-3, 1LL rx-2 scaled-5…

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Added by Nick Bloch on December 6, 2017 at 8:01pm — No Comments

171206 WOD

Warmup: 10 minutes

1:30 row or bike then AMRAP

50 reverse single unders/:30 plank/5 push-ups + 2 wall walks

Strength: 20 minutes

1a) Barbell good mornings - 5x10 light

1b) seal walk - 5 x down/back

1c) Cossack squat dbl KB - 5x8 each side

Conditioning: 15…

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Added by Nick Bloch on December 5, 2017 at 7:00pm — No Comments

171205 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run - dynamic warmup

Strength: 20 minutes

back squat - 3/3/2/2 (3s at 70%, 2s at 80% of 1rm) TEMPO (:02 down, :01 pause at bottom)

Conditioning: partners

 250 wall balls for time (15 cap)

*15 calorie bike every…

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Added by Nick Bloch on December 4, 2017 at 7:00pm — No Comments

171204 WOD

Warmup: 10 minute AMRAP

200m row or 20 calorie bike/10 db strict press r-l/10 squats/10 ring rows

Strength: 15 minutes

1a) kneeling db strict press - 5 x 8 r/l

1b) strict pull-ups - 5 x 8 (sub 15 challenging ring rows)

Conditioning: 12 EMOM

E - double…

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Added by Nick Bloch on December 3, 2017 at 4:37pm — No Comments

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