Conditioning WOD, May 1, 2024

Keep On Prepping

Warm-Up
Warm-Up

2 ROUNDS

1:00 EZ Row

10 Banded Pull Aparts

10 Banded Ws

5/5 Low to High Cross Body Banded Pull Aparts

10 Hollow Rocks

10 Arm Haulers

Into…

2 ROUNDS

:30 MOD Row

5 Scap Pull-Ups

10 Ring Rows

Extended Warm-up
EMOM x 5 MINUTES

:50 Row for Calories

Increase pace each minute.

Skill – All
EMOM x 5 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

3-5 (Chest to Bar) Pull-Ups

3-5 Strict Pull-Ups

3-5 (Banded) Strict Pull-Ups

(No Measure)

Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Row

Gymnastics Pulling*

*Options…

3 Bar Muscle-Ups

4 Chest to Bar Pull-Ups

5 Kipping Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Row

Gymnastics Pulling*

*Options…

3 Jumping Bar Muscle-Ups

4 Kipping Pull-Ups

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 1/ DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

NCMETCON WOD, May 1, 2024

NCMETCON – Wed, May 1

Warm-Up
Warm-Up

2 ROUNDS

1:00 EZ Bike

10 Banded Pull Aparts

10 Banded Ws

5/5 Low to High Cross Body Banded Pull Aparts

10 Hollow Rocks

10 Arm Haulers

Into…

2 ROUNDS

:30 MOD Bike

5 Scap Pull-Ups

10 False Grip Ring Rows

:10 Bottom of Dip Ring Hold

Skill – All
EMOM x 15 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

(No Measure)

Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

Gymnastics Pulling*

*Options…

2 Ring Muscle-Ups

3 Bar Muscle-Ups

4 Chest to Bar Pull-Ups

5 Kipping Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

Gymnastics Pulling*

*Options…

2 Jumping Ring Muscle-Ups

3 Jumping Bar Muscle-Ups

4 Kipping Pull-Ups

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 1/ DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

NCMETCON WOD, April 30, 2024

NCMETCON – Tue, Apr 30

Warm-Up
Warm-Up

LINE DRILLS

25ft of…

Toe Walk

Heel Walk

Forward Hurdlers (kick leg back and bring up and around)

Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)

Straight Leg Kicks

Quad Stretch + Reach

Butt Kickers

High Knees

Bear Crawl

Quad Crawl

Into…

2 ROUNDS

100M Jog

5/5 DB Halos

5/5 SA DB Press*

5/5 Suitcase DB Deadlift

10 Deadbugs

*Round 1= Strict Press, Round 2= Push Press

Extended Warm-Up – All
5 SETS

3-5 Deadlifts*

5-7 DB Push Press

100m EZ Jog

*Start Moderate and build slightly past Workout Weight.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance
3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (50/35)

200m Run

9 Deadlifts (275/185)

(Score is Time)

KG DB: (22.5/15)

KG BB: (100/70)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (35/20)

200m Run

9 Deadlifts (185/135)

(Score is Time)

KG DB: (15/10)

KG BB: (85/60)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, April 30, 2024

Protect

Warm-Up
Warm-Up

LINE DRILLS

25ft of…

Toe Walk

Heel Walk

Straight Leg Kicks

Quad Stretch + Reach

Butt Kickers

High Knees

Bear Crawl

Quad Crawl

Into…

2 ROUNDS

100M Jog

5/5 DB Halos

5/5 SA DB Press*

5/5 Suitcase DB Deadlift

10 Deadbugs

*Round 1= Strict Press, Round 2= Push Press

Extended Warm-Up – All
5 SETS

3-5 Deadlifts*

5-7 DB Push Press

100m EZ Jog

*Start Moderate and build slightly past Workout Weight.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance
3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (50/35)

200m Run

9 Deadlifts (275/185)

(Score is Time)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (35/20)

200m Run

9 Deadlifts (185/135)

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, April 30, 2024

End Up Meeting

Warm-Up

2-3x:

5 walkouts

10 reverse lunges

15 air squats

10 pvc pass thrus

5 pvc good mornings

200 meter run

Workout
Metcon

35 minute EMOM:

minute 1: 12 db push press

minute 2: 12 db renegade row

minute 3: 12 deadlifts

minute 4: 12 db upright row

minutes 5-6: 300 meter run

minute 7: 15 weighted straight leg sit ups

NCMETCON WOD, April 29, 2024

NCMETCON – Mon, Apr 29

Warm-Up
Warm-Up

2 ROUNDS

4/4 Groiners + Twist

12 Alt. Shoulder Taps

8 Scap Push-Up

:15 Dead Hang

5 Scap Pull-Up

Into…

1-2 ROUNDS

10 Air Squats

8 Up/ Down

6 Kip Swings

4 Push-Ups

Strength – All
Bench Press (3×10*)

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

(Score is Weight)

Week 5 of 6

Strength | Volume/Capacity Cycle

Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

8 Knees to Tricep

12 Up-Downs

16 Air Squats

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, April 29, 2024

Home

Warm-Up
Warm-Up

2 ROUNDS

4/4 Groiners + Twist

12 Alt. Shoulder Taps

8 Scap Push-Up

:15 Dead Hang

5 Scap Pull-Up

Into…

1-2 ROUNDS

10 Air Squats

8 Up/ Down

6 Kip Swings

4 Push-Ups

Strength – All
Bench Press (3×10*)

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

(Score is Weight)

Week 5 of 6

Strength | Volume/Capacity Cycle

Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

8 Knees to Tricep

12 Up-Downs

16 Air Squats

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON WOD, April 28, 2024

NCMETCON – Sun, Apr 28

Warm-Up
Warm-Up

3 ROUNDS

50m Run*

6/6 Split Squats

6 KB Deadlift

6 Step Ups

*Increase pace each round, finishing at workout pace (Light, Mod, Fast)

Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 100m Sprint

MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)

MIN 3 – 100m Sprint

MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)

MIN 5 – Rest

(Score is Total Reps)

Post-Workout Strength – All
3 SETS FOR QUALITY

10/10 KB Goblet Split Squats*

8/8 Staggered Stance KB RDL

*Option for DB Goblet Bulgarian Split Squats.

-Rest As Needed b/t Sets-

(No Measure)

Conditioning WOD, April 28, 2024

Up To You!

Warm-Up
Warm-Up

3 ROUNDS

50m Run*

6/6 Split Squats

6 KB Deadlift

6 Step Ups

*Increase pace each round, finishing at workout pace (Light, Mod, Fast)

Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 100m Sprint

MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)

MIN 3 – 100m Sprint

MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)

MIN 5 – Rest

(Score is Total Reps)

Post-Workout Strength – All
3 SETS FOR QUALITY

10/10 KB Goblet Split Squats*

8/8 Staggered Stance KB RDL

*Option for DB Goblet Bulgarian Split Squats.

-Rest As Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, April 28, 2024

The Warning Signs

Warm-Up

10 minute AMRAP:

10 pvc pass thrus

10 pvc o/h squats

10 walking lunges

10 pvc good mornings

100 meter run

10 90/90 hip rotations

:30 pigeon pose (each leg)

Workout
Metcon

35 minute partner AMRAP:

400 meter run

20 kb single arm o/h march (each leg)

30 kb swings

40 goblet step ups

50 kb Romanian deadlifts

Partners will split reps evenly.

1 partner works while the other is resting.