NCMETCON WOD, June 1, 2024

NCMETCON – Sat, Jun 1

Warm-Up
Warm-Up

GENERAL WARM-UP

2:00 Row

30 Mountain Climbers

20 Shoulder Taps

10 Alt. Groiner + Twist

10 Cossack Squats

5 Squat Inch Worms + Push-Ups

10 BB Elbow Punches

5 BB OH Press + :10 OH Hold

Into…

SPECIFIC WARM-UP

3 ROUNDS

:40 Row

6 Up-Downs

8 Reps of Thruster Prep*

*R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster

Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…

Build to a 3-Rep Moderate-Heavy Thruster

)

(Score is Weight)

Workout of the Week – Performance
“MYMC 23.3” (Time)
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (42.5/30)

NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Workout of the Week – Fitness
“MYMC 23.3 (FITNESS)” (Time)
3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (30/20)

NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Partner Workout Option
IN TEAMS OF 2… (Distance)

AMRAP x 12 MINUTES

8 Thrusters (Athlete Choice)

8 Up-Downs Over Bar

*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.

(Score it Total Meters)

Optional Cool Down – All
FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00 Childs Pose

5/5 Half Kneeling Weighted Hip Shift*

*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

(No Measure)

Conditioning WOD, June 1, 2024

Take a Hike

Warm-Up
Warm-Up

GENERAL WARM-UP

2:00 Row

30 Mountain Climbers

20 Shoulder Taps

10 Alt. Groiner + Twist

10 Cossack Squats

5 Squat Inch Worms + Push-Ups

10 BB Elbow Punches

5 BB OH Press + :10 OH Hold

Into…

SPECIFIC WARM-UP

3 ROUNDS

:40 Row

6 Up-Downs

8 Reps of Thruster Prep*

*R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster

Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…

Build to a 3-Rep Moderate-Heavy Thruster

)

(Score is Weight)

Partner Workout Option
IN TEAMS OF 2… (Distance)

AMRAP x 12 MINUTES

8 Thrusters (Athlete Choice)

8 Up-Downs Over Bar

*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.

(Score it Total Meters)

Optional Cool Down – All
FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00 Childs Pose

5/5 Half Kneeling Weighted Hip Shift*

*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

(No Measure)

NCMETCON WOD, May 31, 2024

NCMETCON – Fri, May 31

Warm-Up
Warm-Up

2 ROUNDS

10 Good Mornings

10 Bird Dogs

10 Glute Bridge-Ups

10 Alt Step-Ups

Into…

2 ROUNDS

8 Barbell RDL

10 Tuck-Ups/ V-Ups

10 Box Jumps

8 Kip Swings

Workout – Performance
EVERY 3:00 x 6 SETS (AMRAP – Reps)

10 Deadlifts (225/155)

15 Box Jumps (30/24)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

KG BB: (100/70)

Workout – Fitness
EVERY 3:00 x 6 SETS (AMRAP – Reps)

10 Deadlifts (155/105)

15 Box Jumps (24/20)

Max Toes to Something in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Something)

KG BB: (70/47.5)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)

Conditioning WOD, May 31, 2024

Friday!

Warm-Up
Warm-Up

2 ROUNDS

10 Good Mornings

10 Bird Dogs

10 Glute Bridge-Ups

10 Alt Step-Ups

Into…

2 ROUNDS

8 Barbell RDL

10 Tuck-Ups/ V-Ups

10 Box Jumps

8 Kip Swings

Workout – Performance
EVERY 3:00 x 6 SETS (AMRAP – Reps)

10 Deadlifts (225/155)

15 Box Jumps (30/24)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

Workout – Fitness
EVERY 3:00 x 6 SETS (AMRAP – Reps)

10 Deadlifts (155/105)

15 Box Jumps (24/20)

Max Toes to Something in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Something)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)

NCMETCON WOD, May 30, 2024

NCMETCON – Thu, May 30

Warm-Up
Warm-Up

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

Strength – All
Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Moderate Push Jerk

)

(Score is Weight)

Workout – Performance
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

KG BB: (52.5/35)

KG DB: (22.5/15)

Workout – Fitness
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

KG BB: (35/25)

KG DB: (15/10)

Optional Cool Down – All
3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, May 30, 2024

Like

Warm-Up
Warm-Up

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

Strength – All
Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Moderate Push Jerk

)

(Score is Weight)

Workout – Performance
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 3 Strict Pull-Ups or 5 Ring Rows after each full round.

(Score is Rounds + Reps)

Optional Cool Down – All
3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, May 30, 2024

When It Turns Out

Warm-Up

10 minute AMRAP:

200 meter row

10 pvc pass thrus

10 pvc figure 8’s

10 air squats

10 Cossack squats

10 reverse lunges

Workout
Metcon

Every 4 minutes for 20 minutes:

5 shoulder to overhead

400/300 meter row

20 weighted deadbugs

at minute 20 begin 15 minute AMRAP:

5 shoulder press

10 goblet lunges

15 single kb/db bicep curl

20 weighted o/h marches

300/200 meter row

NCMETCON WOD, May 29, 2024

NCMETCON – Wed, May 29

Warm-Up
Warm-Up

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

into…

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

Strength – All
EMOM x 12 MINUTES* (Weight)

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout – Performance
7 ROUNDS FOR TIME (Time)

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness
7 ROUNDS FOR TIME (Time)

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

KG BB: (52.5/35)

Cool Down – All
2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, May 29, 2024

Hanging Out

Warm-Up
Warm-Up

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

into…

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

Strength – All
EMOM x 12 MINUTES* (Weight)

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout – Performance
7 ROUNDS FOR TIME (Time)

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

Workout – Fitness
7 ROUNDS FOR TIME (Time)

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

Cool Down – All
2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, May 28, 2024

The Day After…

Warm-Up
Warm-Up

1 ROUND

1:00 Row

10 Up-Downs

8/8 Suitcase Deadlifts

Into…

1 ROUND

1:00 Row

10 Deadbugs (Banded Optional)

:20/:20 Suitcase Hold

Into…

1 ROUND

1:00 Row

10 Strict Sit-Ups*

100m Suitcase Carry (50m/50m)

*Hold your arms across your chest.

Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Row

20 Sit-Ups

10 Up-Downs

20/15 Cal Row

20 Alt. Deadbugs*

100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.

*Switch hands at 50m mark.

(Score is Rounds + Reps)

Optional Cool Down – All
FOR QUALITY

2:00 Foam Rolling

1:00/1:00 Wall Stretch

1:00 Olympic Wall Stretch

1:00/1:00 Calf Smash

1:00 Corpse Pose

(No Measure)