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

181231 WOD

Warmup: 10:00 

dynamic warmup

Strength: every 1:30 x 4 rounds each

1 - 12 BB lunges (back rack, in-place) 115-135#/75-95#

2 - 12 straight-leg deadlifts w/ double DBs 50-80#/35-50#

*alternate movements each interval

Conditioning: 20 EMOM

1 - 10 front…

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Added by Nick Bloch on December 30, 2018 at 5:10pm — No Comments

181229 WOD

1) Row

500m at 2k pace x 12

:90 rest between

2) at sustained pace x 4 sets

7 HSPUs (deficit if possible)

10 devils press - 50/35#s per hand

50 DU (100 singles)

7 HSPUs

10 devils press

60 DU (125 singles)

7 HSPUs

10 devils press

70 DU (150 singles)

rest…

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Added by Nick Bloch on December 29, 2018 at 7:41am — No Comments

181228 WOD

Warmup: 7:00 AMRAP

bike 10/7 calories + 5 inch worms + 10 heavy russian KBS + :30 elbow plank

Strength: 15:00-20:00

deadlift - 5/4/3/2/1 *no belts allowed, work on your technique*

*keep in mind your 1rm will probably be significantly lower then usual if you always wear a belt, work on building your core strength today and maintaining…

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Added by Nick Bloch on December 27, 2018 at 9:11pm — No Comments

181227 WOD

Warmup: 8:00

OH snatch warmup 5 reps at each with pvc + 3 reps at each with empty BB

Weightlifting: 20:00

review squat snatch from hip/power position then move into snatch progression from hang above knee

high pull/muscle snatch/power snatch/snatch balance/squat snatch

*use remaining time after this to work to a challenging but…

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Added by Nick Bloch on December 26, 2018 at 8:28pm — No Comments

181226 WOD

Warmup: 7:00 AMRAP

bike 10/7 calories + 5 pushups + 5 ring rows + 10 russian kbs 53/35#

Skill Conditioning: 10 EMOM

E - 15 burpees

O - 50 DU/100 singles

*max :50 work for each movement

**focus on jump rope efficiency...consistent smooth jump, elbows in, hands slightly forward…

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Added by Nick Bloch on December 25, 2018 at 7:30pm — No Comments

181224 WOD

Warmup: 10:00 

dynamic + and specific movement warmup you need

Strength: 20:00

option #1 - snatch into clean into deadlift

build in weight until you can't snatch it anymore, then clean that weight and add until you can't clean it anymore...finally continue to build in…

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Added by Nick Bloch on December 24, 2018 at 7:30am — No Comments

Christmas Schedule

Reminder for schedule on Monday/Tuesday

24th Monday: open gym 6-8am and 8-10am group workout

25th Tuesday: closed all day

Added by Nick Bloch on December 23, 2018 at 7:21pm — No Comments

181222 WOD

1) hang snatch + OHS

every :90 x 8 sets

2) sustained pace

5-4-3-2-1

clean and jerk 185/125#

3 bar muscle ups between each set

3) sustained pace per set

10 american kbs 53/35#

15 TTB

10 hspus

15/10 cal bike

rest walk…

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Added by Nick Bloch on December 21, 2018 at 11:42pm — No Comments

181221 WOD

Warmup: 10:00

dynamic thru leg swings + 21-15-9 walking lunges and russian kbs 53/35#

Strength: 10 EMOM 

1 push press + 2 push jerks (start at 50% and add # every 2 sets)

*move quick on the weight changes if you partner up because time will fly! BE EFFICIENT

Conditioning: 7…

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Added by Nick Bloch on December 20, 2018 at 8:42pm — No Comments

181220 WOD

Extended Warmup: 25:00 (aerobic pace, focus movement quality and blood flow/sweat)

20/15 calorie bike/ski/row or 400m run (mix these in throughout) 

db/kb farmers walk 100' 

10 half kneeling landmine press R/L

:15 star plank R/L

d-ball or sand bag front rack carry 100' 150-200#/80-100#

banded (at knee) lateral walk R/L 50' each…

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Added by Nick Bloch on December 19, 2018 at 7:30pm — No Comments

181219 WOD

Warmup: 6:00

10/7 calorie bike + 10 reverse lunges + 10 russian kbs + 30 single unders

Strength: every 1:30 x 4 rounds each

alternate exercises

1) db walking lunges (at sides) x 60' (30down/30back) 50/35#s

2) BB good mornings x max reps in 1:00

Conditioning: 7:00 on /…

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Added by Nick Bloch on December 18, 2018 at 7:30pm — No Comments

181218 WOD

Warmup: 7:00

bike 1:00 + 10 ring rows + 10 pushups + 10 BB strict press

Strength: 20 minutes

1a) db bench press - 4x10

1b) BB row - 4x10

1c) dbl kb push press - 4x10

Conditioning: 15:00 AMRAP w/partner

1000m row (run 800m or AB 2500m or bike erg…

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Added by Nick Bloch on December 17, 2018 at 8:28pm — No Comments

181217 WOD

Warmup: 10:00

snatch warmup w/ pvc pipe then empty barbell

high-pull + muscle snatch + power snatch + snatch balance + drop snatch + full snatch from hip

Weightlifting: 20:00

squat snatch from the power position

*we are going to spend this week working from the power position (hip crease) and work down to the floor over the…

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Added by Nick Bloch on December 16, 2018 at 4:09pm — No Comments

181215 WOD

1) aerobic work (no rest between stations, continuous for 30:00

1 minute row

1 minute bike

1 minute burpees

x 10 rounds (men goal is 15 cals/reps per minute/women 10 cals/reps per minute)

2) for time 

50/30 calorie bike

50 power snatches 45/35# (below knee at bottom)

50 ghd sit-ups or ttb or…

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Added by Nick Bloch on December 14, 2018 at 7:18pm — No Comments

181214 WOD

Warmup: 7:00

bike 10/7 calories + 10 BB hang power cleans + 10 BB front squats + 5 burpees over bar

Strength: every 2:00 x 6 rounds

5 power cleans 135-185#/85-125# (choose a tough weight that you can maintain proper technique, you can add weight throughout if you start to light)

*drop and reset after each rep…

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Added by Nick Bloch on December 13, 2018 at 7:22pm — No Comments

181213 WOD

Warmup: 10:00

dynamic thru leg swings then........overhead warm-up with pvc pipe then empty barbell

3 second ohs + 3 second pause at bottom + 1&1/4 squat + sots press x 5 reps each with PVC pipe

repeat with empty bar or training bar

Strength: 15:00

work to 3rm overhead squat from the rack (BTN push press or push jerk to get…

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Added by Nick Bloch on December 12, 2018 at 8:29pm — No Comments

181212 WOD

Warmup: 6:00 AMRAP

bike 8/5 calories + 10 situps + 10 pass thrus + 10 reverse lunges

Skill Conditioning: every 1:30 x 4 rounds each

1 - bike 20/14 calories

2 - 15 TTB or 20 weighted abmat situps

Conditioning: 7:00 on/3:00 off (sustained pace, stay…

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Added by Nick Bloch on December 11, 2018 at 7:00pm — No Comments

181211 WOD

Warmup: 20:00 extended (focus on quality movement, blood flow)

2:00 row/bike/run/ski (mix this in throughout)

:30 ring pushup lockout hold

30 heavy russian KBS (sets of 10 with :10 rest between) 70-88#/44-53#

20 BB step-ups 45/35# (front rack) 24/20"

:20 hollow + :20 arch hold

20 db snatches 50/35# alt r/l arms each rep…

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Added by Nick Bloch on December 10, 2018 at 7:00pm — No Comments

181210 WOD

Warmup: 7:00 AMRAP

10/7 calorie bike + 10 BB push press + 10 ring rows + 10 BB push jerks

Strength: push press + push jerk

1) 10:00 to find a 1rm

2) every :30 x 10 rounds push press + push jerk at 70-80% of your max for the day

Conditioning: 20:00 AMRAP w/ a…

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Added by Nick Bloch on December 9, 2018 at 5:45pm — No Comments

181208 WOD

1) aerobic capacity

row 1000m + 5000m bike x 4 rounds

2) 7:00 AMRAPs, rest 3:00 between each one

a) 100 pullups - AMRAP cal bike remaining time

b) 50 bbjo 30/24" - AMRAP cal bike remaining time

c) 100 ghd situps - AMRAP cal bike remaining time

d) 50 clean and jerks 135# - AMRAP cal bike remaining time

Added by Nick Bloch on December 8, 2018 at 8:03am — No Comments

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