See You at 5?!

Hammonasset CrossFit – CrossFit

Warm-up

Metcon

ZOOM

Metcon (No Measure)

Tabata

Metcon

HOME GYM/AT HOME WITH EQUIPMENT

Warm-up

HOME GYM/AT HOME WITH EQUIPMENT

60-45-30 Seconds

Alternating Bird Dogs (https://youtu.be/yS3FoUwVV5E)

Shoulders Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

High Knee Run (In Place)

Metcon (Time)

4 Rounds:

30 Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit-ups

30′ Single Dumbbell Overhead Carry (Right)

Warm-up

60-45-30 Seconds

Alternating Bird Dogs (https://youtu.be/yS3FoUwVV5E)

Shoulders Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

High Knee Run (In Place)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

4 Rounds:

30 Odd Object Swings

30′ Odd Object Overhead Carry (Left)

30 Sit-ups

30′ Odd Object Overhead Carry (Right)

Well, it is Wednesday!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 4

5 Modified Burpees

5 Air Squats

5 Sit-ups

Metcon

ZOOM

Rest 1 minute between AMRAPs

Metcon (No Measure)

AMRAP 4

5 Burpees

10 Sit-ups

10 Air Squats

AMRAP 4

5 Jump Squats

10 Shoulder to Overhead

10 Mountain Climbers

AMRAP 4

5 Burpees

10 Side Lunges

10 V-ups/Tuck-ups

AMRAP 4

5 Jump Squats

10 Push-ups

10 Bicycle Crunches

Warm-up

HOME GYM

300m Row

5 Power Snatches

5 Box Jump Overs

5 Overhead Squats

5 Toes to Bar

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach (https://youtu.be/tGxCop_0yRQ)

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach (https://youtu.be/tGxCop_0yRQ)

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Odd Object Thrusters

7 Odd Object Ground to Overhead

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Start it Up

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Burpees

5 Toe-touch to Reach

Metcon

ZOOM

Metcon (No Measure)

Tabata Sit-ups

Tabata Squat Jumps

Tabata Single Arm Bent Over Rows

Tabata Mountain Climbers

Tabata Side Lunges

Warm-up

HOME GYM

4 Lateral Barbell Burpees

4 Power Cleans (Lightest Weight)

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Power Cleans (Middle Weight)

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Power Cleans (Heaviest Weight)

4 Calorie Assault Bike

Metcon

HOME GYM

Rest 5 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Row

Warm-up

AT HOME WITH EQUIPMENT

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks*

40 Double Unders
*If you only have one dumbbell, make the rep count 8 and do 4 on each arm.

Warm-up

AT HOME WITHOUT EQUIPMENT

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

20 Line Hops

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Odd Object Power Clean and Jerks

40 Line Hops

Say What?!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

5 Air Squats

10 Sit-ups

Metcon

ZOOM

Metcon (No Measure)

Deck of Cards!

Clubs- Burpees

Hearts- Shoulder to Overhead

Spades- Air Squats

Diamonds- Lunges

Warm-up

HOME GYM

2-3x:

15 Double Unders

10 Air Squats

5 Calorie Row

Weightlifting

Back Squat (3 Sets of 5)

Metcon

HOME GYM

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

Metcon

AT HOME WITH EQUIPMENT

Warm-up

AT HOME WITH EQUIPMENT

1 Minute Each

Spiderman + Reach https://youtu.be/tGxCop_0yRQ

Active Samson

Push-up to Down Dog

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold https://youtu.be/EJvFiNvuuXw

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Reverse Lunges

Metcon (Time)

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Warm-up

AT HOME WITHOUT EQUIPMENT

1 Minute Each

Spiderman + Reach https://youtu.be/tGxCop_0yRQ

Active Samson

Push-up to Down Dog

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold https://youtu.be/EJvFiNvuuXw

1 Round

3 Odd Object Rows

6 Push-ups

12 Sit-ups

24 Reverse Lunges

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

3 Rounds:

20 Odd Object Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

20 Odd Object Rows

Why Ask Why?

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

300m Row

With Lighter Weight:

6 Deadlifts

6 Push-ups

6 Calorie Row

With Workout Weight:

6 Deadlifts

6 Push-ups

6 Calorie Row

Weightlifting

HOME GYM

Deadlift (Heavy Set of 2)

Metcon

HOME GYM

Metcon (Time)

9-12-15-18-21

Deadlifts (155/105)

Push-ups

Calorie Row

Warm-up

AT HOME WITH EQUIPMENT

2 Rounds:

30 Seconds Glute Bridges

30 Seconds Sit-ups

30 Seconds Single Leg Glute Bridges (15 Seconds Each Side)

30 Seconds Hollow Hold

30 Seconds Single Leg Touches https://www.youtube.com/watch?v=hxfCmbc7-f8

30 Seconds Flutter Kicks

Metcon

AT HOME WITH EQUIPMENT

Metcon (No Measure)

5 Giant Sets:

8 Seated Single Dumbbell Strict Press*

12 Pausing Weighted Glute Bridges**

16 Weighted Sit-ups***

20 Single Leg Dumbbell Deadlifts (10 Each Leg)****

Rest 1 Minute Between Rounds
*Single Dumbbell. Hold the dumbbell sideways in the front rack position like you would hold the barbell.

** Place dumbbell right above your hips. Drive through your heels and squeeze the glutes for 2 seconds at the top.

*** Hold the dumbbell high up on the chest.

**** Can use 1 or 2 dumbbells. If using 1, complete 10 reps on one side before switching. Dumbbell should only travel to mid-shin.

Warm-up

AT HOME WITHOUT EQUIPMENT

2 Rounds:

30 Seconds Glute Bridges

30 Seconds Sit-ups

30 Seconds Single Leg Glute Bridges (15 Seconds Each Side)

30 Seconds Hollow Hold

30 Seconds Single Leg Touches https://www.youtube.com/watch?v=hxfCmbc7-f8

30 Seconds Flutter Kicks

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (No Measure)

5 Giant Sets:

8 Reverse Burpees https://youtu.be/WCEuVr-n_OY

12 Pausing Glute Bridges*

16 Weighted Sit-ups**

20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds
* Drive through the heels. Squeeze glutes at the top and hold for 2 seconds.

** Hold a weighted object high up on the chest.

To Zoom (YES!!!) or Not to Zoom…

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

10 Mountain Climbers

5 Push-ups

5 Modified Burpees

Metcon

ZOOM

Metcon (No Measure)

EMOM 30:

1. 14-18 Lunges

2. 12-14 Shoulder to Overhead

3. 12-14 Air/Weighted Squats

4. 12-14 Bicycle Crunches

5. 12-14 Burpees

Warm-up

HOME GYM

100 Meter Med Ball Run

100 Meter Run

2 Rope Climbs

6 Power Snatches (1st Weight)

4 Power Snatches (2nd Weight)

2 Power Snatches (3rd Weight)

Metcon

HOME GYM

Metcon (Time)

3 Rounds:

400 Meter Med Ball Run (20/14)

400 Meter Run

5 Rope Climbs*

21-15-9 Power Snatches

Round 1: 21 Reps at 95/65

Round 2: 15 Reps at 115/85

Round 3: 9 Reps at 135/95
*Sub 25 Chest-to-Bar Pull-ups

Warm-up

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

70 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Warm-up

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Odd Object Deadlifts

10 Reverse Lunges (5 Each Side)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

Fun Friday

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

10 Air Squats

10 Bicycle Crunches

5 Push-ups

Metcon

ZOOM

Metcon (No Measure)

EMOM 20

1. 10-12 Thrusters

2. :30 Flutter Kicks

3. 12-14 Bent Over Rows

4. 12-15 Sit-ups

Warm-up

HOME GYM

300m Row

With Workout Weight:

5 Power Cleans

10 Double Unders

5 Thrusters

10 Double Unders

Weightlifting

HOME GYM

Power Clean Thruster Complex (Heavy Single)

3 Power Cleans

1 Thruster

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders

Warm-up

AT HOME WITH EQUIPMENT

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups

4 Push-ups

8 Air Squats

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
Cindy with a twist!

Warm-up

AT HOME WITHOUT EQUIPMENT

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

3 Push-ups

6 Odd Object Rows

9 Air Squats

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

3 for the price of 1

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row/400 meter run

Then 2x:

5 dynamic 90’s each arm

10 inchworms

15 DU/30 singles

Metcon

Metcon (Time)

5 Rounds:

30 Double Unders/90 singles

20 kb swings

10 bench press

rest 3 minutes

4 Rounds:

14 power snatch

7 pull ups

rest 3 minutes

3 Rounds:

15 calorie row

10 O/H squats

5 man makers
*buddy up on the bench press

*switch weight on the bar during rest

Es Jueves

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

10 Lunges

10 Sit-ups

10 Frankenstein

Metcon

ZOOM

Metcon (No Measure)

Tabata Ground to Overhead

Tabata High Knees/Butt Kickers

Tabata Plank

Tabata Air Squats

Tabata Burpees

Warm-up

HOME GYM

At Warm-up Speed:

100 Meter Row

10 AbMat Sit-ups

10 Shuttle Runs

At Workout Speed:

100 Meter Row

10 AbMat Sit-ups

10 Shuttle Runs

Metcon

HOME GYM

Metcon (Time)

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttle Runs
Score is SLOWEST of the 4 rounds.

Warm-up

AT HOME

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

https://youtu.be/WVTJdjFjzaE

Metcon

AT HOME

Metcon (Time)

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

All is Well Wednesday

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 4

4 Air Squats

4 Push-ups

4 Lunges

4 Sit-ups

Metcon

ZOOM

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Burpees

6 Reverse Lunges

7 V-ups/Tuck-ups

AMRAP 4

8 Single Leg High Knee (4 each)

9 Shoulder to Overhead

10 Mountain Climbers

AMRAP 4

5 Burpees

6 Forward Lunges

7 Sit-ups

AMRAP 4

8 Plyo Lunges

9 Air Squats

10 Bicycle Crunches
Rest 1 minute in between AMRAPs.

Warm-up

HOME GYM

With Workout Weight:

10 Wallballs

8 Single Dumbbell Hang Clean & Jerks

6 Single Dumbbell Box Step-ups

400 Meter Row

Metcon

HOME GYM

Metcon (Time)

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

2,000 Meter Row

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Warm-up

AT HOME WITH EQUIPMENT

1 Minute Active Spiderman

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)

1 Minute Frog Hops

40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)

1 Minute Mountain Climbers

40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

Metcon

AT HOME WITH EQUIPMENT

https://youtu.be/4guTyfZdNSQ

Metcon (2 Rounds for time)

[On the 0:00]
For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”
Add time in for first and then second. Wodify will add it up for you. Score is the combined total time.

Warm-up

AT HOME WITHOUT EQUIPMENT

1 Minute Active Spiderman

40 Seconds Odd Object Deadlifts

1 Minute Frog Hops

40 Seconds Odd Object Russian Swings

1 Minute Mountain Climbers

40 Seconds Odd Object Push Press

Metcon

AT HOME WITHOUT EQUIPMENT

https://youtu.be/4guTyfZdNSQ

* “Odd Object” ideas: Weighted backpack, weighted milk/juice jug, non-breakable heavy item around the house that you can hold on to, etc…

Metcon (2 Rounds for time)

[On the 0:00]
For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”
Add time in for first and then second. Wodify will add it up for you. Score is the combined total time.