Tabata Time!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

2X:

200m Run

10 Light KB Swings

10 Inchworms

10 Air Squats

100m Run

100 Jump Rope Singles

Metcon

Metcon (No Measure)

Tabata

Goblet Squats/Box Dips

Box Jump Overs/Push-ups

KB Swings/KB Sumo Deadlift

DUs or Singles/Goblet Lunges

Burpees/Straight Arm Plank

Push Press/Mountain Climbers

KB SDHP/Plate Overhead Squat Hold

Superman/Hollow Rocks

Lots of Stuff

Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

Warm-up (No Measure)

2-3x:

10 spiderman lunges

10 air squats

200 meter run/row

10 pvc pass thrus

10 pvc o/h squats

Metcon

Metcon (Time)

in 14 minutes complete:

20 kb swings

10-9-8-7-6-5-4-3-2-1

push ups
*every round you will have 20 kb swings

*push ups decrease in reps every round

*whatever time you have left is your rest

Metcon

Metcon (AMRAP – Reps)

30 minute EMOM:

minute 1: 30 DU or 60 single jumps

minute 2: 12 deadlifts

minute 3: 12 box jumps

minute 4: calorie row

minute 5: rest

Super Duper

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2x:

300m Row/200m Run

10 Reverse Lunges

10 KB SDHP (lighter)

10 KB Good Mornings

Mobility

Pigeon Pose: 1 minute each side

Metcon

Metcon (Time)

5 Rounds for Time:

500m Row/400m Run

25 Sit-ups

10 SDHP (95/65)

Just a Little EMOM

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

100 meter run

10 reverse lunges

10 air squats

10 pvc pass thrus

10 pvc figure 8’s

10 spiderman lunges

Metcon

Metcon (No Measure)

30 minute EMOM:

minute 1: 12 kb swings

minute 2: 10/12 calorie row

minute 3: 12 hang power cleans

minute 4: 200 meter run or 12 burpees

minute 5: rest

Harsh

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds:

200m Run

10 Air Squats

5 Burpees

5 Barbell Shoulder Press

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Wide Grip Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Review Thruster and Power Snatch.

Rest 5 Minutes between workouts. Athlete will manage his/her 5 minute rest time. Score is total time.

Metcon (Time)

6-9-12

Burpees

Thrusters (95/65)

3 Rounds for Time

15 Burpees

15 Power Snatch (95/65)

12-9-6

Burpees

Thrusters (95/65)
Rest 5 minutes between workouts.

Do It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6:

Min 1- :40 Lunges

Min 2- :40 Single DB Strict Press

Min 3- :40 Scap Push-ups

Min 4- :40 Hollow Hold

Min 5- :40 Single DB Hammer Curl

Min 6- :40 Push-ups

Strength

Dumbbell Floor Press

Floor Press (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 DB Floor Press (35/25)

25 Lunges

25 Hand Release Push-ups

25 Tuck-ups

Tidal Wave

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run/row

with PVC pipe:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press and reach

5 Romanian deadlifts

5 front squats

20 DU or 40 single jumps

Metcon

Metcon (No Measure)

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 alt DB snatches

10 ab mat sit ups

rest 90 seconds

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 single arm DB clean and jerk (5 each arm)

10 push ups

rest 90 seconds

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 DB front squats

10 v-ups

Happiness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds:

100m Run

10 Good Mornings

10 Reverse Lunges

10 Ball Slams

10 Groiners

Weightlifting

Deadlift (6 Sets of 7)

Metcon

Metcon (Time)

For Time:

800m Run

30 Ball Slams (20/14)

21 Deadlifts (135/95)

400m Run

20 Ball Slams

15 Deadlifts

200m Run

10 Ball Slams

9 Deadlifts

Just Wow

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 5 x 2:

Min 1. :45 Step-ups

Min 2. :45 Up-Downs

Min 3. :45 Scap Push-ups

Min 4. :45 Mountain Climbers

Min 5. :45 Burpees

Weightlifting

6 Sets on a 12:00 Clock.

Shoulder Press (6 Sets of 7)

Metcon

Record time for each round.

Metcon (5 Rounds for time)

Every 3 Minutes x 5 Sets

10 Strict Press (65/45)

12 Up Down Box Jump Overs

10 Strict Press

Always So Much Fun!

Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

300m Run

2x:

5 DB Push Press (light)

10 DB Bent Over Rows

15 Modified Burpees

20 Air Squats

25 Mountain Climbers

30 Jump Rope Singles

Finish with 300m Run

Metcon

Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Push Press

DB Bent Over Row

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

KB Sumo Deadlift High Pull

V-ups/Tuck-ups

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Front Rack Lunges

Push-ups

Finisher

50 Anchored Sit-ups