Category: W.O.D.

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Toe Touch + Jumping Jack

6/6 Single Leg Glute Bridge-Ups

12 SLOW Alt. Pike Shoulder Taps

Into…

1-2 ROUNDS

3 Vertical Jumps + 3 Tuck Jumps*

6 Empty BB RDLs

3 Pike Push-Ups

*Land in a partial squat w/hips ABOVE parallel.

Strength – All

Deadlift (5-4-3-2*)

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

Workout – Performance

“ROSIE THE RIVETER” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (143/93)
*This workout was designed by the NCFIT coaching team.

Workout – Fitness

“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (100/70)
*This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Toe Touch + Jumping Jack

6/6 Single Leg Glute Bridge-Ups

12 SLOW Alt. Pike Shoulder Taps

Into…

1-2 ROUNDS

3 Vertical Jumps + 3 Tuck Jumps*

6 Empty BB RDLs

3 Pike Push-Ups

*Land in a partial squat w/hips ABOVE parallel.

Strength – All

Deadlift (5-4-3-2*)

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

Workout – Performance

“ROSIE THE RIVETER” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)
*This workout was designed by the NCFIT coaching team.

Workout – Fitness

“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)
*This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50’ Side Shuffles

6/6 Single Arm Sumo Stance KB Deadlift

6/6 Single Arm Ring Row

6 Mixed Grip Scap Pull-Ups*

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Into…

1-2 ROUNDS (TIME PERMITTING)

100’ Shuttle Runs

5/5 Single Arm Sumo Stance Russian KB Swing

3/3 Single Arm KB Clean

5/5 Single Ring Vertical Grip Ring Rows

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

Workout – Performance

“RAPUNZEL” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Workout – Fitness

“RAPUNZEL (FITNESS)” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50’ Side Shuffles

6/6 Single Arm Sumo Stance KB Deadlift

6/6 Single Arm Ring Row

6 Mixed Grip Scap Pull-Ups*

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Into…

1-2 ROUNDS (TIME PERMITTING)

100’ Shuttle Runs

5/5 Single Arm Sumo Stance Russian KB Swing

3/3 Single Arm KB Clean

5/5 Single Ring Vertical Grip Ring Rows

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

Workout – Performance

“RAPUNZEL” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Workout – Fitness

“RAPUNZEL (FITNESS)” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

200 meter run or row

10 pvc pass thrus

10 o/h squats

:30 couch stretch each leg

20 single jumps

Workout

Metcon (No Measure)

Every 5 minutes for 35 minutes:

200 meter run*

10 wall balls

20 alt. db snatch**

30 DU or 90 single jumps

-rest the remaining time
*200/300 meter row

**swap out db snatch for 10 hang power snatch

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EVERY 2:00 x 3 SETS

30 Big Jump Single Unders

6 Snatch Deadlifts

6 Behind the Neck Snatch Press

6 Straight Leg Sit-Ups

Mobility in remainder*

*Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.

Strength – All

Metcon (Weight)

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*

1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

(Score is Weight)

Workout – Performance

“ANNIEBEL” (Time)

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

KG BB: (60/42.5)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Workout – Fitness

“ANNIEBEL (FITNESS)” (Time)

FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

KG BB: (42.5/30)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EVERY 2:00 x 3 SETS

30 Big Jump Single Unders

6 Snatch Deadlifts

6 Behind the Neck Snatch Press

6 Straight Leg Sit-Ups

Mobility in remainder*

*Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.

Strength – All

Metcon (Weight)

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*

1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

(Score is Weight)

Workout – Performance

“ANNIEBEL” (Time)

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Workout – Fitness

“ANNIEBEL (FITNESS)” (Time)

FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ Bike

8 Air Squats (stretch at bottom)

8 Hang Muscle Cleans w/Empty Barbell

8 Ring Rows

Into…

1 ROUND

:45 Mod Bike

6 Narrow Stance Squats

6 Hang Power Cleans w/Empty Barbell

6 Jumping Pull-Ups

Into…

1 ROUND

:30 Fast Bike

4 Power Cleans w/Empty Barbell

4 Front Squats w/Empty Barbell

4 Jumping Pull-Up Negatives

Extended Warm-Up – All

Metcon (No Measure)

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout – Performance

“NCFIT GIRLS” (Time)

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness

“NCFIT GIRLS (FITNESS)” (Time)

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

5/5 Ankle Deep Lunge Ankle Mobilization

5 Jefferson Curls

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ Row

8 Air Squats (stretch at bottom)

8 Hang Muscle Cleans w/Empty Barbell

8 Ring Rows

Into…

1 ROUND

:45 Mod Row

6 Narrow Stance Squats

6 Hang Power Cleans w/Empty Barbell

6 Jumping Pull-Ups

Into…

1 ROUND

:30 Fast Row

4 Power Cleans w/Empty Barbell

4 Front Squats w/Empty Barbell

4 Jumping Pull-Up Negatives

Extended Warm-Up – All

Metcon (No Measure)

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Row in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout – Performance

“NCFIT GIRLS” (Time)

3 ROUNDS FOR TIME
30/25 Cal Row
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness

“NCFIT GIRLS (FITNESS)” (Time)

3 ROUNDS FOR TIME
25/20 Cal Row
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

5/5 Ankle Deep Lunge Ankle Mobilization

5 Jefferson Curls

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Tib Raises (back against the wall)

8 Alt. Groiner + Hamstring Stretch w/Twist*

6 Burpee Broad Jumps

100m Jog

Into…

2 ROUNDS

10 Alt. DB Deadlift

8/8 SA DB Strict Press → 8/8 SA DB Push Press

6 Alt. DB Hang Muscle Clean

100m Jog

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (50/35)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

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

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (35/20)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

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

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

Finisher

FOR QUALITY (No Measure)

30-20-10

Banded Pull-Aparts

Banded Good Mornings

(No Measure)