Conditioning WOD, May 22, 2024

Heavy

Warm-Up
Warm-Up

AMRAP x 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

Strength – All
Deadlift (5-3-1-1-1*)

*Start Mod-Heavy and build past Workout Weight.

(Score is Weight)

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON WOD, May 22, 2024

NCMETCON – Wed, May 22

Warm-Up
Warm-Up

AMRAP x 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

Strength – All
Deadlift (5-3-1-1-1*)

*Start Mod-Heavy and build past Workout Weight.

(Score is Weight)

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

KG BB: (143/93)

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

KG BB: (93/65)

Optional Cool Down – All
2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, May 21, 2024

To Me

Warm-Up

2-3x:

100 meter run

10 air squats

5 walkouts

10 pvc good mornings

10 pvc pass thrus

10 90/90 hip rotations

Workout
Metcon

For Time:

200 meter run

10 ring rows/5 pull ups

200 meter run

20 db floor press

10 ring rows/5 pull ups

200 meter run

30 db thrusters

20 db floor press

10 ring rows/5 pull ups

200 meter run

40 weighted sit ups

30 db thrusters

20 db floor press

10 ring rows/5 pull ups

200 meter run

50 calorie row

40 weighted sit ups

30 db thrusters

20 db floor press

10 ring rows/5 pull ups

200 meter run

NCMETCON WOD, May 21, 2024

NCMETCON – Tue, May 21

Warm-Up
Warm-Up

2 ROUNDS

1:00 Bike

10 Scap Push-Ups

10 Scap Pull-Ups

:10 Hollow Hold

:10 Arch Hold

Into…

2 ROUNDS

:30 Legs only Bike

5 Knee Push-Ups

5 Ring Rows OR 2 Strict Pull-Ups

5 Small Kip Swings

Skill – All
EMOM x 5 MINUTES

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Kip Swing

(No Measure)

Workout – Performance
FOR TIME* (Time)

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

*Complete 25/20 Cal Bike after each set.

**Option to wear 20/14lb Weight Vest.

(Score is Time)

Workout – Fitness
FOR TIME* (Time)

30-20-20-10

Push-Ups

15-10-10-5

Pull-Ups

*Complete 20/15 Cal Bike after each set.

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

Conditioning WOD, May 21, 2024

Preparation

Warm-Up
Warm-Up

2 ROUNDS

1:00 Row

10 Scap Push-Ups

10 Scap Pull-Ups

:10 Hollow Hold

:10 Arch Hold

Into…

2 ROUNDS

:30 Row

5 Knee Push-Ups

5 Ring Rows OR 2 Strict Pull-Ups

5 Small Kip Swings

Skill – All
EMOM x 5 MINUTES

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Kip Swing

(No Measure)

Workout – Performance
FOR TIME* (Time)

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

*Complete 25/20 Cal Row after each set.

**Option to wear 20/14lb Weight Vest.

(Score is Time)

Workout – Fitness
FOR TIME* (Time)

30-20-20-10

Push-Ups

15-10-10-5

Pull-Ups

*Complete 20/15 Cal Row after each set.

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

NCMETCON WOD, May 20, 2024

NCMETCON – Mon, May 20

Warm-Up
Warm-Up

2 ROUNDS

200m Run

25’ High Kicks + 25’ Cherry Pickers

25’ Toe Walk + 25’ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25’ Knee Hugs + 25’ Toe Grabs

25’ High Knees + 25’ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

Workout – Performance
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

KG WB: (9/6)

Workout – Fitness
“KELLY (FITNESS)” (Time)

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

Optional Murph Prep – All
WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)

Conditioning WOD, May 20, 2024

Kelly

Warm-Up
Warm-Up

2 ROUNDS

200m Run

25’ High Kicks + 25’ Cherry Pickers

25’ Toe Walk + 25’ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25’ Knee Hugs + 25’ Toe Grabs

25’ High Knees + 25’ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

Workout – Performance
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

KG WB: (9/6)

Workout – Fitness
“KELLY (FITNESS)” (Time)

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

Optional Murph Prep – All
WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)

Bootcamp/HIIT WOD, May 19, 2024

And She Told

Warm-Up

10 minute AMRAP:

20 DU or 30 single jumps

10 alt. Samson stretch

:30 pigeon pose (each leg)

10 wall slides

10 lat pull downs

10 banded pull aparts

10 banded upright row

Workout
Metcon

Partner Workout:
10 Rounds (relay)
200 meter run
5 deadlifts

rest 2 minutes

10 Rounds (relay)
10 alt. db snatch
5 burpee pull ups

rest 2 minutes

10 rounds (relay)
30 DU/90 single jumps
10 kb swings

*1 partner will complete 1 full round while the other partner rests

Conditioning WOD, May 19, 2024

Yoo Hoo

Warm-Up
Warm-Up

AMRAP x 4 MIN

6/4 Cal Row (RPE 5)

6/6 Split Squats

6 KB Sumo Deadlifts

6 Russian KB Swings

-Quick Rest-

AMRAP x 4 MIN
8/6 Cal Row (RPE 7)

8 Alt. Lunges

8 KB Traditional Deadlifts

8 American KB Swings

Workout – Performance
3 ROUNDS FOR TIME (Time)

50/40 Cal Row

40 Walking Lunges

30 Russian KB Swings (53/35)

25/20 Cal Row

20 Walking Lunges

15 American KB Swings

(Score is Time)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

40/30 Cal Row

40 Walking Lunges

20 Russian KB Swings (35/26)

20/15 Cal Row

20 Walking Lunges

10 American KB Swings

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)

NCMETCON WOD, May 19, 2024

NCMETCON – Sun, May 19

Warm-Up
Warm-Up

AMRAP x 4 MIN

6/4 Cal Row (RPE 5)

6/6 Split Squats

6 KB Sumo Deadlifts

6 Russian KB Swings

-Quick Rest-

AMRAP x 4 MIN
8/6 Cal Row (RPE 7)

8 Alt. Lunges

8 KB Traditional Deadlifts

8 American KB Swings

Workout – Performance
3 ROUNDS FOR TIME (Time)

50/40 Cal Row

40 Walking Lunges

30 Russian KB Swings (53/35)

25/20 Cal Row

20 Walking Lunges

15 American KB Swings

(Score is Time)

KG KB: (24/16)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

40/30 Cal Row

40 Walking Lunges

20 Russian KB Swings (35/26)

20/15 Cal Row

20 Walking Lunges

10 American KB Swings

(Score is Time)

KG KB: (16/12)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)