Best Friends

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter run/row

10 pvc good mornings

10 pvc pass thrus

10 spiderman lunges

10 pvc figure 8’s

10 pvc o/h squats

10 dynamic 90’s (5 each arm)

Metcon

Metcon (Time)

Teams of 2:

80 Deadlifts

600 Meter Run

60 Hang Power Cleans

600 Meter Run

40 Pull Ups

600 Meter Run

150/100 Calorie Row

40 Pull Ups

600 Meter Run

60 Hang Power Cleans

600 Meter Run

80 Deadlifts

600 Meter Run

We Did It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (6:00 Cap)

20 High Knees

20 Butt Kickers

5/5 SA Russian KB Swings

5/5 Single Arm Ring Row

10 Alternating Deadbugs

10 Alternating Quad Bird Dogs

Strength

Every 3:00 x 4 Sets

5-7 Strict Chin-Ups

15/15 Single Arm Banded Rows

Metcon

Metcon (Time)

6 Sets

200m Run

15 Russian KB Swings (53/35)

10 Pull-Ups
-Rest 1:00 Between Sets-

-Score is SLOWEST Set-

Pain Train

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds Each:

P1: Easy Row

P2: 1 Round of the following…

4 Med Ball Front Squats

6 Alternating Step-Ups

4 Med Ball Push Press

6 Box Jumps

Metcon

Metcon (Time)

In Teams of 2 For Time*

150 Box Jumps (24/20)

200/150 Calorie Row

250 Wall Balls

*Partition reps in any order to complete the workout. P1 works while P2 rests. Split reps evenly.

Friyay!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 7:00 running clock…

4 Sets

7 Slow Deadbugs

7 Arm Haulers

7/7 Single Arm KB/DB Deadlift*

7/7 Single Arm KB/DB Strict Press w/ pause overhead

*KB/DB to the outside of the foot.

Weightlifting

On a 12:00 running clock, build to a moderate/heavy complex.

Pressing Complex

3 Strict Press

+

2 Push Press

+

1 Push Jerk
Build to a moderate/heavy complex.

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets

20 Sit-Ups

20 Ball Slams (20/14)

10 Hand Release Push-Ups

10 Shoulder to Overhead (115/75)

What the Heck?!?!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 calorie row

10 PVC pass thrus

10 Spiderman lunges

10 pausing air squats

10 PVC figure 8’s

Metcon

Metcon (AMRAP – Reps)

6 rounds:

In 5 minutes complete:

500 meter row/400 meter run

10 hang power cleans

10 front squats

10 burpees

max wall balls

rest 2 minutes and repeat

Hats Off

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

8 Up-Downs

10 Lunges

15 Slow Plate Calf Raises

20 Single Unders

Into…

1 Round

8 Up-Downs

5/5 Split Squats

15 Plate Calf Raises

20 Single Unders

Into…

2 Rounds

8 Up-Downs

10 Goblet Squats

15 Plate Calf Raises

20 Single Unders

Strength

3 Sets*

6 Tempo Front Squats (3 seconds down, 0 at the bottom, 1 second up)

8/8 Double DB Suitcase Bulgarian Split Squats

-Rest as needed between sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 Front Squats (135/95)

10 Up-Downs

20 Double Unders

10 Front Squats

20 Up-Downs

40 Double Unders

Climb

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 mountain climbers

10 curtsey lunges

10 banded hip bridges

10 pvc pass thrus

10 pvc figure 8’s

200 meter row

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

5 static lunges (with med ball) each leg

10 up downs

15 wall balls

20 calorie row

15 wall balls

10 up downs

5 static lunges (with med ball) each leg

Rest 2 minutes then repeat

Double Up

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

300m Row

Into…

3 Rounds

7 Boot Strappers

7/7 Single Arm DB Deadlift + DB Row*

7/7 Single Arm DB Russian Swings

7/7 Single Arm DB Strict Press

*1 Rep= Hinge to Deadlift, pause at bottom position, Row, stand to complete Deadlift.

Strength

EMOM 16

Minute 1- :40 Max Single Arm DB Bench Press (R)*

Minute 2- :40 Max Single Arm Supported DB Row (R)

Minute 3- :40 Max Single Arm DB Bench Press (L)

Minute 4- :40 Max Single Arm Supported DB Row (L)

*Sub Floor Press if not enough benches.

Metcon

Metcon (Time)

10 Rounds for Time

10 Double DB Snatch (35/20)

200m Row
13:00 Time Cap.

What to do Today?

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Warm Up:

2-3x:

20 mountain climbers

10 reverse lunges

10 spiderman lunges

10 pvc pass thrus

10 pvc o/h squats

100 meter run or 200 meter row

Metcon

Metcon (Time)

35 minutes to complete the following:

4 rounds:

20 thrusters

30 calorie row

40 kb swings

50 ab mat sit ups

Painkiller

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

12/10 Calorie Row

12 Deadbugs*

10 Kip Swings

10 Air Squats

*Round 2 complete Tuck-Ups w/:01 pause at close. Round 3 complete V-Ups.

Weightlifting

Hang Squat Clean Thruster (5-5-5-5*)

*Build to slightly past workout weight.

Metcon

Painkiller (Calories)

5 Sets

On a 2:00 Running Clock…

8 Thrusters (115/75)

8 Toes to Bar

Max Calorie Row in Remaining Time
Rest 1:00 between sets.