Sunday, Sunday

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row/run

10 air squats

10 banded pass thrus

10 banded figure 8’s (5 each arm)

:30 pigeon pose (each leg)

Metcon

Metcon (No Measure)

5 rounds of…

120 sec on-60 sec off

20/15 calorie row

then AMRAP hang power snatch

200 meter run

then AMRAP pull ups

50 DU/150 singles

then AMRAP shoulder press

Let’s Keep Rowing!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- :45 Lateral Skaters

Minute 2- 5 Glute Bridge-Ups + Glute Bridge Hold in the remainder of the minute.

Minute 3- :25 DB Burpees + :25 DB Push Press

Strength

3 Sets for Quality

12 Single KB Bottom Up Curls

15 Double KB Glute Bridge Floor Press

Metcon

Metcon (AMRAP – Reps)

4 Sets for Max Reps

1:00- DB Hang Power Cleans (35/20)

1:00- Meter Row

1:00- DB Devils Press

1:00- Wall Sit Hold

It Depends

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:30 Tuck Hold

5 Sumo Deadlifts

5 KB High Pulls

5 Up-Downs

5 Kip Swings*

*In the second round, progress to Knees to Chest or Toes to Bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20*

20 Sumo Deadlift High Pulls (75/55)

30 Toes to Bar

40 Up-Downs
*P1 works while P2 rests. Alternate reps as necessary. Split all reps evenly.

Strength

POST WORKOUT STRENGTH

3 Sets

:30 Hollow Body Hold

:30 Single Arm Turkish Sit-Up (R)

:30 Single Arm Turkish Sit-Up (L)

1:00 Quad Heel Taps

Work It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

8 Step-Ups

8 RIng Rows

8/8 Cossack Squats

2 Rounds

10 Box Jumps

10 Kip Swings

10 Slow Air Squats

Weightlifting

Front Squat (4×5)

Moderate-heavy. Maintain weight from last week or increase slightly.

Metcon

If too many athletes to use the rig, sub Bent Over Rows (45/30) for Pull-Ups.

Clearance Sale (AMRAP – Rounds and Reps)

AMRAP 4*

6 Front Squats (115/75)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 between sets-
3 Sets

Burn the Bird

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

300 meter row

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

10 pausing air squats

Metcon

Metcon (Time)

For Time:

30 clean and jerk

rest 2 minutes

5 rounds:

15 calorie row

15 kb swings

rest 2 minutes

4 rounds:

10 push ups

20 tricep dips or tricep extensions

30 air squats

rest 2 minutes

3 rounds:

30 alt. lunges

15 deadlifts

rest 2 minutes

2 round:

20 wall balls

30 sit ups

rest 2 minutes

50 burpees

Happy Thanksgiving!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

8/6 Calorie Row

10 Med Ball Deadlift

10 Lunges

5 Push-Ups

Metcon

Cornucopia (Time)

For Time

50/40 Calorie Row

50 Ball Slams (2014)

50 Forward Lunges

25/20 Calorie Row

50 Push-Ups

25/20 Calorie Row

50 Ball Slams

50 Forward Lunges

50/40 Calorie Row

Strength

OPTIONAL Post Workout Strength

3 Sets for Max Reps

1:00- Box Dips

1:00- DB Pullover

1:00- Easy Row

Lots of Numbers

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 air squats

10 lunges

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

100 meter run

10 spiderman lunges

10 push up toe touch

Metcon

Metcon (Time)

27-24-21-18-15-12-9-6-3

Calorie row

KB swings

Goblet squats

Ring rows/pull ups

100 meter run

T-Giving Eve Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

100m Run

20 Alternating Tuck-Ups

10 Air Squats

20 Quad Heel Taps

Weightlifting

3 HPC + 2 FS (EMOM 10)

Build every other round.

Metcon

Metcon (AMRAP – Reps)

Every 4:30 x 3 Sets

400m Run

20 Up-Downs

15 Hang Power Cleans (95/65)

Max Alternating V-Ups with the remaining time.

Tight Squeeze!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 PVC pass thrus

10 PVC figure 8’s

100 meter run

10 air squats

10 spiderman lunges

Metcon

Metcon (No Measure)

20 minute AMRAP:

100 single jumps

50 ab mat sit ups

25 deadlifts

Rest 5 minutes:

15 minute AMRAP:

50 single jumps

25 plank plate pull throughs

10 power snatch

43

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:30 Single Unders

:30 Alternating DB Deadlifts

:30 Fast Wrist Single Unders

:30 Alternating DB High Pull

:30 Penguin Taps

:15/:15 Single DB Push Press

:30 Single Single Double Under or Double Unders

:30 Alternating DB Hang Snatch

Weightlifting

Deadlift (4×5)

Moderate-heavy. Maintain weight from last week or increase slightly.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

8 Deadlifts (185/135)

12 Alternating DB Hang Snatch (50/35)

24 Double Unders

-Rest 1:00-

AMRAP 7

8 Deadlifts

12 Alternating DB Hang Snatch

24 Double Unders