Excitement

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

100m Run

10 PVC Good Mornings

10 Air Squats

10 Inchworms w/Push-up

Weightlifting

Start moderate and end heavy.

Deadlift (EMOM 4- 6 Deadlifts)

Deadlift (EMOM 3- 4 Deadlifts)

Deadlift (EMOM 2- 2 Deadlifts)

Metcon

Metcon (Time)

5 Rounds for Time

12 Deadlifts (185/135)

16 Med Ball Cleans (20/14)

200m Run
16:00 Time Cap.

Keep on Rowing!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter run/row

5 walkouts

10 air squats

10 pvc pass thrus

10 good mornings

10 o/h squats

Metcon

Metcon (Calories)

6 minute max calorie row

rest 2 minute

6 minute AMRAP

10 KB swings

10 box jumps

rest 2 minute

6 minute AMRAP

10 power clean

5 burpee over bar

rest 2 minute

6 minute AMRAP

10 front squats

25 DU/100 single unders

rest 2 minute

6 minute max calorie row

Flunder

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

6 Up-Downs

8 Ball Slams

5/5 Split Squats

Strength

EMOM 12

Minute 1- 10 DB Bulgarian Split Squats (R)

Minute 2- 10 DB Bulgarian Split Squats (L)

Minute 3- DB Glute Bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

10 Up-Downs

15 Ball Slams (20/14)

20 Med Ball Step-Ups*
*Hold the Med Ball any way you would like. Step up to a reasonable height.

Can’t Stop Won’t Stop

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

1:00 Easy Row

10 Air Squats

10 Scap Push-ups

10 PVC Pass Throughs

5 Push-ups

Metcon

Rest 3:00 between AMRAPs.

Goal is 95/80 calories per 7 minutes.

Metcon (Calories)

AMRAP 7

Partner 1:

12 SA DB Snatch (50/35)

10 SA DB OH Lunges

8 Up-Downs

Partner 2:

Max Calorie Row

Metcon (Calories)

AMRAP 7

Partner 1:

12 SA DB Snatch (50/35)

10 SA DB OH Lunges

8 Up-Downs

Partner 2:

Max Calorie Row

Metcon (Calories)

AMRAP 7

Partner 1:

12 SA DB Snatch (50/35)

10 SA DB OH Lunges

8 Up-Downs

Partner 2:

Max Calorie Row

Metcon (Calories)

AMRAP 7

Partner 1:

12 SA DB Snatch (50/35)

10 SA DB OH Lunges

8 Up-Downs

Partner 2:

Max Calorie Row

Super!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6 (:45 on/:15 off)

Minute 1: Reverse Lunges

Minute 2: Up-Downs

Minute 3: Box Step-Overs

Minute 4: Tuck-Ups

Minute 5: Slow Superman

Minute 6: Hollow Rocks

Weightlifting

Deadlift (4 Reps Every 2:00 x 5 Sets)

Start heavier and end heavier than you did last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

AMRAP 4*

5 Deadlifts (205/145)

7 Box Jump Overs (24/20)

9 V-Ups

Rest 1:00 between sets.
*Pick up where you left off each set.

Hang on a Minute

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

150m Row

5 Clean Deadlifts

5 High Hang Muscle Cleans

5 Push-ups

5 Broad Jumps

Weightlifting

2 Mintues between EMOMs to add weight.

High Hang Power Clean (3 Reps EMOM 6)

Hang Power Clean (3 Reps EMOM 6)

Metcon

Metcon (4 Rounds for time)

Every 3:00 x 4 Sets

15/12 Calorie Row

10 Bar Facing Burpees

5 Hang Power Cleans (Athlete’s Choice)*

*Moderate/Heavy to Heavy

Re-Write

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 walkouts

10 spiderman lunges

10 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

Metcon

Metcon (Time)

5 Rounds for time:

22 hang power cleans

22 ball slams

400 meter run

22 hang power snatch

22 burpees

*rest 1 minute and repeat

Just Right

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run or row

10 pvc pass thrus

10 pvc good mornings

10 pvc o/h squats

10 pvc figure 8’s

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

25 DU or 50 single jumps

10 back squats

10 box step ups

10 ab mat sit ups

200 meter run

Bring It On

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 6:00 Running Clock…

2 Sets

20 Single Unders

100m Run

10 Lunges

10 Up-Downs

Into…

2 Sets

20 Single Unders

100m Run

10 Air Squats

10 Up-Downs

Weightlifting

5 Rounds E3MOM

8 Double DB Front Rack Squats (50/35)

12 Single DB Goblet Squats

20 Air Squats*

*As fast as possible without losing quality.

Metcon

Metcon (Time)

800m Run

Directly into…

5 Rounds

10 Front Squats (135/95)

50 Double Unders

Make It Look Easy

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP 10:

200 meter run/row

10 spiderman lunges

10 pass thrus

10 good mornings

10 figure 8’s

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

1,000 meter row or 800 meter run

20 squat cleans

15 anchored leg raises

20 push press

15 db heel taps

20 deadlifts

15 renegade rows