NCMETCON WOD, February 1, 2024

NCMETCON – Thu, Feb 1

Warm-Up
Warm-Up

1 ROUND

30 Mountain Climbers

30 Bicycle Crunches

20 Crunches

20 Shoulder Taps

10 Scap Push-Ups

10 Groiner + Twists

into…

2 ROUNDS

12 PVC Pass Throughs

10 Up-Downs

8/8 Split Stance PVC RDL

6 PVC High Hang Muscle Snatch*

4 Inch Worms + Push-Up

*2nd Round perform with barbell

Extended Warm-Up – All
3 SETS*

5 Hang Muscle Snatch

7/7 Barbell Split Stance RDLs

-Rest As Needed b/t Sets-

*Keep weight Light for all 3 sets.

(No Measure)

Workout – Performance
Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (75/55)

10 Burpees Over Bar

20 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

30 Hang Power Snatches

40 Burpees Over Bar

50 Sit-Ups*

*GHD Sit-Ups Optional.

(Score is Time)

KG BB: (35/25)

Workout – Fitness
Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (65/45)

10 Burpees

15 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

20 Hang Power Snatches

30 Burpees

40 Sit-Ups

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

Conditioning WOD, February 1, 2024

Finally February!!!

Warm-Up
Warm-Up

1 ROUND

30 Mountain Climbers

30 Bicycle Crunches

20 Crunches

20 Shoulder Taps

10 Scap Push-Ups

10 Groiner + Twists

into…

2 ROUNDS

12 PVC Pass Throughs

10 Up-Downs

8/8 Split Stance PVC RDL

6 PVC High Hang Muscle Snatch*

4 Inch Worms + Push-Up

*2nd Round perform with barbell

Extended Warm-Up – All
3 SETS*

5 Hang Muscle Snatch

7/7 Barbell Split Stance RDLs

-Rest As Needed b/t Sets-

*Keep weight Light for all 3 sets.

(No Measure)

Workout – Performance
Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (75/55)

10 Burpees Over Bar

20 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

30 Hang Power Snatches

40 Burpees Over Bar

50 Sit-Ups

(Score is Time)

Workout – Fitness
Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (65/45)

10 Burpees

15 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

20 Hang Power Snatches

30 Burpees

40 Sit-Ups

(Score is Time)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

Bootcamp/HIIT WOD, February 1, 2024

Can Let Them

Warm-Up

8 minute AMRAP:

10 step ups

10 pvc pass thrus

10 reverse lunges

10 air squats

10 pvc figure 8’s

100 meter run

Workout
Metcon

:30 on/:30 off (5 rounds)

kb swings

burpees

hang power snatch

ab mat sit ups

hang power snatch

burpees

kb swings

Complete 5 rounds of each movement before moving on to the next movement

NCMETCON WOD, January 31, 2024

NCMETCON – Wed, Jan 31

Warm-Up
Warm-Up

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

Benchmark Workout – Performance
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

(Score is Time)

KG WB: (9/6)

Benchmark Workout – Fitness
KAREN (FITNESS) (Time)

FOR TIME

150 Wall Balls (14/10)

(Score is Time)

KG WB: (6/5)

Post Workout Strength (All)
Back Squat (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle

Conditioning WOD, January 31, 2024

KAREN!

Warm-Up
Warm-Up

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

Benchmark Workout – Performance
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

(Score is Time)

KG WB: (9/6)

Benchmark Workout – Fitness
KAREN (FITNESS) (Time)

FOR TIME

150 Wall Balls (14/10)

(Score is Time)

KG WB: (6/5)

Post Workout Strength (All)
Back Squat (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle

Bootcamp/HIIT WOD, January 30, 2024

As Long As You

Warm-Up

2x:

200 meter run

10 reverse lunges

10 dynamic 90’s each arm

10 air squats

10 pvc figure 8’s

Workout
Metcon

Boxcamp, bring your gloves!

5 minute AMRAP:

5 db shoulder press

5 burpees

5 kb swings

100 meter run

rest 1 minute

5 minute AMRAP:

5 db upright row

5 burpees

5 db side raises

100 meter run

rest 1 minute and repeat from the top

NCMETCON WOD, January 30, 2024

NCMETCON – Tue, Jan 30

Warm-Up
Warm-Up

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

Into…

2-3 ROUNDS (Time Permitting)

5 Calf + Tib Raises

:30 Jump Rope Practice*

10 Slow Ring Rows

:15 Dead Hang on Rig

:15 Active Hang on Rig

*Options…

Single Unders

Single Single Double Unders

Double Unders

Strength – All
ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

(No Measure)

Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

100 Single Unders

20/15 Cal Bike

10 Jumping Pull-Ups

50 Single Unders

12/10 Cal Bike

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, January 30, 2024

Specific

Warm-Up
Warm-Up

ROW SPECIFIC WARM-UP*

AMRAP x 4 Minutes

ROW

*By the end of the 4:00 everyone should have an idea of the range they plan to hold in the workout.

Into…

2-3 ROUNDS (Time Permitting)

5 Calf + Tib Raises

:30 Jump Rope Practice*

10 Slow Ring Rows

:15 Dead Hang on Rig

:15 Active Hang on Rig

*Options…

Single Unders

Single Single Double Unders

Double Unders

Strength – All
ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

(No Measure)

Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

60 Double Unders

30/25 Cal Row

15 Pull-Ups

30 Double Unders

15/12 Cal Row

7 Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

100 Single Unders

20/15 Cal Row

10 Jumping Pull-Ups

50 Single Unders

12/10 Cal Row

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, January 29, 2024

Elevator

Warm-Up
Warm-Up

1 ROUND

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP x 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Row

Max Alt. Front Rack Lunges (75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

Post-Workout Strength – All
Deadlift (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle

NCMETCON WOD, January 29, 2024

NCMETCON – Mon, Jan 29

Warm-Up
Warm-Up

1 ROUND

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP x 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (52.5/35)

Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Row

Max Alt. Front Rack Lunges (75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (35/25)

Post-Workout Strength – All
Deadlift (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle