In a bench vice, wrap the metal holder in an old rag, or papertowel, then gingerly tap the block out using a small chisel and hammer or a flat bladed Screwdriver and Hammer, putting them back is the difficult part, but that'll also involve a hammer and a blunt instrument of some sort to tap the blocks back into the metal holder, no easy way I'm afraid, just requires the patience of Job and a steady hand.