Outrageous!

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row

10 pausing air squats

10 reverse lunges

10 spiderman lunges

10 dynamic 90’s (5 each arm)

10 pvc pass thrus

Metcon

Metcon (Time)

5 Rounds:

300 meter row

15 deadlifts

10 front squats

5 thrusters

No Rain?

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

5 Rounds

100m Run/Row

5 Bootstrappers

10 Air Squats

Weightlifting

If 4 or less athletes, may use the rig and do back squat. If 4 or more, do front squat from the ground.

Back Squat (6-6-6)

Start moderate-heavy and build to heavy.

Front Squat (6-6-6)

Metcon

If 4 or more athletes, the back squats are from the ground. Be sure the clean the bar, push press or jerk it, and then GENTLY place in the back rack position.

Metcon (AMRAP – Reps)

Every 3:30 x 4 Sets

400m Run/500m Row

Max Back Squats (135/95)

sixes

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

5 dynamic 90’s each arm

5 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

10 spiderman lunges

Metcon

Metcon (Time)

10 Rounds:

6 deadlifts

6 hang power cleans

6 front squats

6 burpees

6 box jumps

200 meter run/300 meter row

Finisher

100 ab mat sit ups

Max Out

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

8 Up-Downs

8 Med Ball Deadlifts

4 Burpees

4 Ball Slams

Weightlifting

The goal is to build every minute, so stick with small increases.

High Hang Power Clean (3 Reps EMOM x 3)

Hang Power Clean (4 Reps EMOM x 4)

Power Clean (5 Reps EMOM x 5)

Metcon

Choose a weight light enough to be able to cycle through the power cleans fairly quickly.

Metcon (Time)

For Time:

AMRAP x 2 Minutes

Max Ball Slams (20/14)

Rest :30

27-21-15-9

Power Cleans (95/65)

Hand Release Push-ups

Rest :30

AMRAP x 2 Minutes

Max Ball Slams

Time Cap 16:00
Try to match second AMRAP count with first.

Body Weight Only

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Warm-Up:

Tabata:

Spiderman lunges

PVC pass thrus

jump rope

PVC good mornings
20 seconds of work

10 second of rest

we will hit each movement 4 times

Metcon

Metcon (No Measure)

25 minute EMOM:

minute 1: 10 burpees

minute 2: 25 air squats

minute 3: 12 HRPU

minute 4: row or 200 meter run

minute 5: rest

Here We Are

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

30 Jumping Jacks

10 Scap Push-ups

8/8 Single Arm DB Strict Press

Into

1 Round

30 Jumping Jacks

10 Up-Downs

7/7 Single Arm DB Push Press

Into

1 Round

30 Jumping Jacks

6 Burpees

6/6 Single arm DB Push Jerks

Strength

Metcon (Weight)

4 Sets*

5 Single Arm Push Press

+

4 Single Arm Push Jerk

+

3 Single Arm Split Jerk
*Complete complex on right side and immediately complete complex on left side.

Rest as needed between sets.

Metcon

Metcon (Weight)

EMOM 14

Minute 1- 8 DB Shoulder to OH (Athlete Choice)

Minute 2- 16/13 Calorie Row
Weight should be moderate-heavy to heavy.

I Love This Stuff

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

200 meter run

10 spiderman lunges

30 second pigeon pose each leg

10 air squats

10 pvc pass thrus

10 pvc good mornings

10 pvc figure 8’s

Metcon

Metcon (Time)

Buy In:

30 Clean and Press

Then:

3 Rounds:

400 meter run

21 KB Swings

12 Pull UPs

Then:

50-40-30-20-10

DU

Ab Mat Sit Ups

Buy Out:

30 Power Snatch

Fits Right In

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

100mm Jog

55/55 Single Arm KB Sumo Deadlift

10 Ball Slams

:30 Med Ball Overhead Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

400m Run

10/10 KB Hang Power Cleans (Athlete Choice)

20 Ball Slams (20/14)

Strength

Post Workout Strength

4 Sets

10/10 KB Bent Over Row

100′ KB OH Walk

Rest :30 Between Sets

Get to it Again!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3x:

200m Run

10 Step-ups

10 Light DB Shoulder Press

10 Burpees

Metcon

Review all movements and give atheltes time to warm up to all weights.

Metcon (Time)

Teams of two:

50 Power Cleans (95/65)

50 DB Step-ups (50/35- 1 DB)

50 Shoulder Press

40 Power Cleans (115/75)

40 DB Step-ups

40 Push Press

30 Power Cleans (135/95)

30 DB Step-ups

30 Push Jerks

20 Power Cleans (155/105)

20 DB Step-ups

20 Split Jerks

Wall Balls!!!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 5:00 Running Clock

250m Row

20 Med Ball Deadlifts

20 Med Ball Squats

20 Med Ball Strict Press

10/10 Split Squats

20 Glute Bridges

Strength

Metcon (Weight)

EMOM 10

Minute 1- 5/5 Front Rack Reverse Lunges

Minute 2- :50 Weighted Glute Bridges

Metcon

Trident (AMRAP – Reps)

AMRAP 4

Max Wall Balls (20/14)

Rest 1:00

AMRAP 4

Max Calorie Row

Rest 1:00

AMRAP 4

Max Wall Balls (20/14)