Fantastic Friday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

100m Run

10 Alternating Spiderman Lunges

10 Glute Bridge-Ups

10 Air Squats

Weightlifting

Base percentages off of 5 Rep Max/5 Rep Heavy Set.

Record 3×5 Weight.

Back Squat (1×5 @ 65%, 1×5 @ 70%, 3×5 @75%)

Metcon

Rest 1:00 Between Metcons.

Metcon (Calories)

EMOM 6

12/10 Calorie Row

Metcon (Time)

4 Rounds for Time

200m Run

20 DB Goblet Squats (35/20)

Side Bends and Jumping Jacks

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

20 mountain climbers

10 pvc pass thrus

10 pvc good mornings

10 pvc o/h squats

10 pvc figure 8’s

100 meter run/row

Metcon

Metcon (AMRAP – Reps)

0:00-12:00

partner A: 300 meter row/run

partner B: bench press

rest 2 minutes

14:00-26:00

partner A: 300 meter run/row

partner B: kb swings

rest 2 minutes

28:00-40:00

partner A: 300 meter run/row

partner B: manmakers
*partner B completes max reps while partner A is running/rowing

*swtich when run/row is finished

Thrilling Thursday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8 (:45 Work/:15 Rest)

Minute 1/5- Banded Pull-Aparts

Minute 2/6- Single DB Strict Press/Single DB Push Press

Minute 3/7- Scap Push-Ups

Minute 4/8- Small Kip Swings/Slow Tuck-Ups w/:01 pause at top

Weightlifting

Base percentages off of 5 Rep Max/5 Rep Heavy Set.

Push Press (1X5 @ 65%, 1×5 @ 70%, 3×5 @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets

AMRAP 3*

4 Shoulder to Overhead (135/95)

10 Toes to Bar

-Rest 1:00 Between Sets-

*Pick up where you left off.
Score is Total Rounds + Reps.

Roller Coaster Wednesday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8

Minute 1- :45 Row @ Easy/Moderate Pace

Minute 2- 6/6 SA DB Front Squat + Strict Press

Minute 3- 6/6 SA Ring Row + Max Bar Hang

Minute 4- :20 Hollow Hold + :20 Arch Hold

Repeat!

Strength

3 Sets for Quality

15 Slow Banded PVC Pull Downs

7-10 Jumping Kipping CTB Pull-Ups (or Standard Pull-Ups)

5-7 Big Kip Swings

-Rest as needed between sets-

Metcon

Roller Coaster (Time)

For Time

1000m/750m Row

30 Thrusters (45/35)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-Ups

500m/400m Row

30 Thrusters

30 Pull-Ups

Watch Over Me

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run or row

10 light db shoulder press

10 light db reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

20 single jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

60 db lunges

45 db hang cleans

30 db push press

300 meter run

Sirens

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)

10 Rounds for time:

8 box jumps

12 hang power cleans

16 push press

300 meter row/run

Totally Tuesday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

20 Single Unders

10 High Hang Muscle Cleans

10 Elbow Rotations

10 Slow Dead Bugs

Weightlifting

On an 8:00 Running Clock…

Build to a Moderate 3-Rep Hang Power Clean

-Rest as Needed-

Into…

Every :30 x 8 Sets*

3 Hang Power Cleans

*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.

Hang Power Clean (Moderate Set of 3)

Metcon

Metcon (Time)

6 Sets

3 Hang Power Cleans (155/105)

15 Tuck-Ups

3 Hang Power Cleans

50 Double Unders

-Rest 1:00 Between Sets-
Subtract the rest from the total time.

Monday Madness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 3:00 Running Clock…

200m Run

40 Mountain Climbers

40 Russian Twists

40 Jumping Jacks

Into…

2-3 Rounds for Quality

8 KB Romanian Deadlifts

5/5 Staggered Stance Good Mornings

6/6 SA KB Deadlifts

Weightlifting

The idea here is to really stick to the percentages off of your 5 Rep Max Weight if you have one. Not at all trying to max out a 3×5 set.

Deadlift (1×5 @ 65%, 1×5 @ 70%, 3×5 @ 75%)

Base percentages off of 5 Rep Max.

Record 3×5 Weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Deadlifts (275/185)

10 Up-Downs

10 KB Goblet Reverse Lunges (53/35)

100m Run

We’ve Got This

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 lunges

10 pvc pass thrus

100 meter run

10 spiderman lunges

10 pvc figure 8’s

100 meter run

:30 pigeon pose each leg

:30 couch stretch each leg

100 meter run

Metcon

Metcon (Time)

4 rounds for time:

50 air squats

40 HRPU

30 sit ups

20 burpees

400 meter run
30 minute time cap

Long Haul

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

10 calorie row

10 plank into down dog

10 air squats

20 single jumps

:30 pigeon pose each leg

:30 couch stretch each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

40 minute partner AMRAP:

30 KB swings

60 wall balls

90 DU

120 calorie row

90 DU

60 wall balls

30 KB swings