Get Outside

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

100m Jog

5 Scap Push-Ups

10 Alternating Reverse Lunges

20 Alternating Plank Shoulder Taps

Into…

2 Rounds

50m Single Arm Suitcase Carry/Side

:30 Wrist Extension + Flexion Stretching

Push-Up Negatives (:03 lower)

:20/:20 Single Arm Plank

Strength

EMOM 12

Minute 1- 16 Alternating DB Goblet Cossak Squats or DB Goblet Curtsy Squats

Minute 2- 8/8 DB Upright Row

Minute 3- :40 DB Slides

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

100m Double DB Suitcase Carry (50/35)

15 Push-Ups

20 Single DB Front Rack Reverse Lunges

Buddy Up!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

:30 Max Up-Downs

5 Med Ball Thrusters

:30 Tuck Hold

5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks)

3-5 Strict Pull-Ups of 5 Challenging Ring Rows

Strength

3 Sets

20 Alternating V-Ups

15 Ring Rows

10 Push-Ups

1:00 Easy Cardio Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

40 Pull-Ups

60 Wall Balls (20/14)

80/64 Calorie Row

100 Up-Downs
P1 works while P2 rests. Split reps evenly and as needed.

Sumomania

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

30 Single Unders

:30 Tuck Hold*

10 KB Deadlifts

20 Mountain Climbers

10 Bird Dogs

*R2- :30 Hollow Hold. R3- 20 Alternating V-Ups

Weightlifting

Build to a Heavy set of 4 Reps.

Sumo Deadlift (8-6-6-4)

Metcon

Metcon (4 Rounds for time)

4 Sets

15 Deadlifts (185/135)*

30 Sit-Ups

60 Double Unders

-Rest 1:00 Between Sets-

*Option for Conventional or Sumo.

Shoulders

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x-3x:

100 meter run or row

10 air squats

10 dynamic 90’s

100 meter run or row

5 walkouts with push ups

10 spiderman lunges

Metcon

Metcon (3 Rounds for time)

0-10:00

21-15-9

Wall Balls

Shoulder Press

100 meter run

10:00-20:00

21-15-9

Wall Balls

Push Press

100 meter run

20:00-30:00

21-15-9

Wall Balls

Push Jerk

100 meter run

Finisher

2x:

500 meter row

50 ab mat sit ups

Sunny Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 6

8/8 Lunges

8 DB Strict Press

8 DB Upright Rows

8 DB Front Raises

24 Single Unders

Weightlifting

Push Press (10-8-8-6)

Build to a Heavy set of 6.

Metcon

Metcon (Time)

2 Rounds for Time

1000m Run

50 Walking Lunges

25 Push Presses (115/75)

Just Another Wednesday

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 lunges

10 spiderman lunges

10 pvc pass throughs

10 pvc figure 8’s (5 each side)

200 meter row

Metcon

Metcon (No Measure)

5 Rounds

Every 4 minutes complete:

200 meter run/300 meter row

20 DU or 40 single jumps

15 ab mat sit ups

10 power cleans

whatever time is left, max burpees

Rest 2 minutes then repeat

Perfecto

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3-4 Rounds

200m Run/Row

10 Alternating V-Ups

10 Russian Swings

8 Kip Swings

Weightlifting

On a 15:00 Running Clock…

Build to a Moderate 5 Rep Touch and Go set of Power Cleans.

Power Clean (Set of 5 TNG)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9 and so on…

Power Cleans (135/95)

Toes to Bar

Three is Fun!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 RDL

5 front squats

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10/12 calorie row

even: 12 DB hang power clean and press

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 alt. DB power snatch

rest 2 minutes

12 minute EMOM:

odd: 100 meter run or 10 burpees

even: 12 DB thrusters
*6 each arm clean and press

*6 each arm snatch

*double db thrusters

Squatter’s Rights

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 6:00 Running Clock…

10/8 Calorie Row

10 Alternating Curtsy Lunges

15 Up-Downs

10 Alternating Curtsy Lunges (Option to use empty Barbell)

15 Box Jumps

:10 Front Rack Hold

5 Slow Front Squats

:10 Front Rack Hold

Max Calorie Row in the remaining time.

Then…

Add light/moderate load to the barbell and begin warming up for your Front Squat work.

Weightlifting

On a 15:00 Running Clock…

Complete 4×5 Front Squats*

Complete 5/5 DB Goblet Single Leg Box Squats after each set.

*Heavier than last week.

Front Squat (4×5)

Metcon

Metcon (Time)

For Time

10 Front Squats (155/105)

15 Box Jump Overs (24/20)

20 DB Goblet Squats (50/35)

25 Burpees

25/20 Calorie Row

25 Burpees

20 DB Goblet Squats

15 Box Jump Overs

10 Front Squats

Full Week

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP 8:

10 calorie row

10 side squats

10 reverse lunges

10 air squats

Empty barbell warm-up

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (No Measure)

In 8 minutes complete:

100 wall balls

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 kb swings

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 deadlifts

with remaining time, row max calories