Peace!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run/200 meter row

10 spiderman lunges

10 air squats

:30 pigeon pose each leg

5 walkouts

10 plank shoulder taps

Metcon

Metcon (Time)

50-40-30-20-10

calorie row

alt. db snatch

DU or 3x single jumps (150, 120, 90, 60. 30)

wall balls

WOD a Year!!!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

:45 Row

10 Up-Downs

:30 Tuck Hold

10 Plate Gun Hold Lunges

Metcon

OH…2020 (Time)

50-40-30-20-10*

Calorie Row

10-20-30-40-50

Burpees

20-20-20-20-20

Sit-Ups

*Alternate Calories:40-30-25-15-8

Strength

OPTIONAL Post Workout Strength

3 Sets

14 Alternating DB Hammer Curls

7 Bottom Up Barbell Curls

7 Bottom Down Barbell Curls

7 Full Barbell Curls

Pre-Game

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row or run

10 spiderman lunges

10 samson stretch

30 second couch stretch each leg

10 pvc pass thrus

Metcon

Metcon (Time)

4 rounds for time:

500 meter row

10 front squats

10 box jumps

10 wall balls

10 box jumps

10 front squats

rest 1 minute then repeat

2…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 10

Minute 1- :45 Quad Heel Taps

Minute 2- 15 Glute Bridge-Ups into Max Hold

Minute 3- :45 Max Mountain Climbers

Minute 4- 20 Lunges

Minute 5- :45 Max Light Russian Swings

-Then Repeat!-

Strength

EMOM 12

Minute 1- 7/7 OH Plate Split Squat

Minute 2- 14 Half Kneeling Plate Around the Worlds

Minute 3- 15 Single KB Feet Elevated Crunches

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps

1:00- Jumping Lunges

-Rest :20-

1:00- Wall Sit

-Rest :20-

1:00- Alternating Sit-Thrus

-Rest :20-

Long Time Coming

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

250 meter row/200 meter run

10 squat therapy

10 walkouts

10 air squats

10 side squats (each way)

Metcon (AMRAP – Reps)

6 rounds

In 5 minutes complete the following:

300 meter run/400 meter row

10 KB swings

10 burpees

10 goblet squats

max ab mat sit ups

*rest 1 minute and repeat

Metcon

3…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 9

Minute 1- :40 Single Unders

Minute 2- :40 Kang Squats

Minute 3- :40 Deadbugs

Minute 4- :40 Reverse Single Unders

Minute 5- :40 Lunges

Minute 6- :40 Tuck-Ups

Minute 7- :40 Single-Single-Double Unders

Minute 8- :40 Air Squats

Minute 9- :40 V-Ups

Weightlifting

Maintain light to moderate weight. May build or remain at same weight for all 6 sets.

DL PC Complex (6 Sets)

2 Deadlifts

+

1 Hang Power Clean

+

1 Power Clean

Metcon

Metcon (5 Rounds for time)

Every 2:30 x 5 Sets

5 Power Cleans (135/95)

15 Toes to Bar

50 Double Unders

Round and Round We Go

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row/run

5 walkouts

10 reverse lunges

15 air squats

10 spiderman lunges

5 walkouts

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

100 double unders/300 single jumps

80 deadlifts

60 hang power cleans

40 push press

20 burpees

200 meter run/row

Countdown!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

15 Slow Plate Front Raises

15 Slow Plate Lateral Raises

15 Slow Plate Upright Rows

15 Slow Bent Over Row Reverse Flies

Into…

3 Rounds

5/5 Strict DB Press w/:02 Pause Overhead

10 Ball Slams

10 Alternating Box Step-Ups

Strength

4 Sets for Quality

6/6 Arnold Press

15 DB Bent Over Reverse Flies

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3,6,9 and so on…

Renegade Rows (35/20)

Ball Slams (20/14)

DB Suitcase Box Step-Ups (to a reasonable height)

-Rest 2:00-

AMRAP 5

1,2,3 and so on…

Renegade Rows

Ball Slams

DB Front Rack Step-Ups

Sundaze

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

5 Double DB Deadlifts

:30 Hollow Hold

5/5 Single Arm Strict Press*

5 Scap Push-Ups + :30 Plank Hold

5 Body Weight Good Mornings**

:30 Quad Heel Taps

*1st Round:Strict Press

2nd Round: Push Press

3rd Round: Push Jerk

– Maintain a faster up, slower down tempo.

**2nd Round:5/5 Single Arm DB Bent Over Rows

3rd Round:5 Double DB Bent Over Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18*

1:00 Double Dumbbell Suitcase Hold

10 DB S2OH (50/35)

40 Russian Twists

10 DB Bent Over Rows

10 DB Deficit Push-Ups

40 Russian Twists

*Every 1:30, complete 5 DB Hang Power Cleans

Happy Merry Everything!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

200 meter row

10 walkouts

10 pvc pass thrus

10 pvc o/h squats

10 spiderman lunges

:30 pigeon pose (each leg)

10 air squats

Metcon

Metcon (Time)

For Time:

2100 meter row/1800 meter run

21 clean and press

21 burpee box jumps

21 ab mat sit ups

1500 meter row/1400 meter run

15 clean and press

15 burpee box jumps

15 ab mat sit ups

900 meter row/800 meter run

9 clean and press

9 burpee box jumps

9 ab mat sit ups