Snatch Me If You Can!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 6

6/6 Alt. DB Deadlift

6 DB Push Press

8/6 Calorie Row

6 Burpees

Weightlifting

Hang Snatch Complex (Every 1:20 x 10 Minutes)

2 High Hang Power Snatch

2 Hang Power Snatch

1 Hang Snatch

Metcon

Metcon (Time)

3 Rounds:

20 Alternating DB Hang Power Snatch (50/35)

15 DB Push-Press

15/12 Calorie Row

15 Up-Downs

Get Fit, Save Kids

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 10

200m Run

5 Push-ups

6 Step-ups

7 Ball Slams

8 Air Squats

Metcon

Get Fit, Save Kids (Time)

400m Med Ball Run (20/14)

60 Box Step-ups (50/35)

60 Push-ups

400m Run

60 Push-ups

60 Box Step-ups

400m Run
Jul 30th is World Trafficking Day. With increased awareness about this horrible reality, let us hope that we can put an end to it.

Get Fit, Save Kids

Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

AMRAP 10

200m Run

5 Push-ups

6 Step-ups

7 Ball Slams

8 Air Squats

Metcon

Get Fit, Save Kids (Time)

400m Med Ball Run (20/14)

60 Box Step-ups (50/35)

60 Push-ups

400m Run

60 Push-ups

60 Box Step-ups

400m Run
Jul 30th is World Trafficking Day. With increased awareness about this horrible reality, let us hope that we can put an end to it.

End of the Road

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 spiderman lunges

10 pvc pass throughs

10 Samson stretch

10 dynamic 90’s (5 each arm)

Metcon

Metcon (No Measure)

10 minute ladder:

double db hang cleans

burpees

rest 3 minutes

10 minute ladder:

double db shoulder press

box/bench dips

rest 3 minutes

10 minute ladder:

double db thrusters

hand release push ups

My Turn

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 push ups

10 Samson stretch

10 ab mat sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

100 air squats

90 ab mat sit ups

80 alternating lunges

70 calorie row

60 second plank

50 DU or 150 single jumps

40 Russian twists

30 burpees

20 leg raises

10 hand release push ups

Endure

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

AMRAP 10

200m Run

5 Burpees

10 Air Squats

5 Push-ups

10 Sit-ups

Metcon

Metcon (Time)

For Time:

Buy in: 800 Meter Run

20 Calorie Row

20 Bent Over Rows

20 Burpees

20 Single Arm Gorilla Rows

100 DU/200 singles

20 Single Arm Gorilla Rows

20 Burpees

20 Bent Over Rows

20 Calorie Row

Buy out: 800 Meter Run

It’s Different!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

50 Jumping Jacks

40 Slow Bicycle Crunches

30 Alternating DB Toe Taps

20 Reverse Lunges

Weightlifting

Spend 12 minutes buidling to a heavy set of 2 Deadlifts. Not working for a 2 rep max.

Deadlift (Heavy Set of 2)

Metcon

Review all movements.

Metcon (Time)

21-15-9

Deadlift (225/155)

Bent Over Rows (50/35)

Rest 2:00

9-12-15

Deadlift (183/135)

Burpee SA Gorilla Rows (50/35)*
*r/l Gorilla Row=1 rep

Awwww…That’s Cute!

Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 walkouts

10 strict mountain climbers

10 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

Metcon

Metcon (Time)

every 3 minutes for 15 minutes:

10 hang squat clean

20 ab mat sit ups

at minute 18 begin:

600 meter run

then:

21-15-9

calorie row

push ups

hang power snatch

deadlifts

then:

600 meter run

Another One Gone

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row

10 PVC pass thrus

10 dynamic 90’s (5 each way)

10 walkouts

10 air squats

10 side squats (each way)

Metcon

Metcon (No Measure)

Interval Training:

40 seconds of work

20 seconds rest

4 Rounds:

shoulder press

plank jacks

goblet squats

Rest 2 minutes

4 Rounds:

hang power cleans

mountain climbers

kb swings

Back to It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

:30 Row

:30 Single DB Strict Press

:30 Up-Downs

Weightlifting

On a 12:00 Running Clock…

Build to a 2RM Push Press.

Push Press (Build to a 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 Push Press (135/95)

15/12 Calorie Row

25 KB Swings (53/35)