Ta-Ba-Ta

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 wall slides

10 squat therapy

10 cossack squat (5 each leg)

:30 pigeon pose (each leg)

:30 couch stretch (each leg)

Metcon

Metcon (No Measure)

triple tabata:

bench press

burpees

ab mat sit ups

rest 2 minutes

sumo deadlift high pull

shuttle sprint

toes to bar

rest 2 minutes

bent over row (db or barbell)

squat jumps

Russian twists
move from one movement to the next

complete each movement 8 times

:20 on :10 rest

567

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

10 Step-Ups

10 Slow Tuck-Ups

20 Slow Alt. Bicycle Crunches

5/5 Alt. DB Sumo Deadlifts

5/5 Single Arm DB Upright Rows

Weightlifting

Deload. Base % off of 5 Rep Heavy Set. Concentrate on form!

Deadlift (3×5 @65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Sumo Deadlift High Pulls (95/65)

6 Toes to Bar

7 Box Jump Overs

2’s

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 ring rows

10 air squats

10 reverse lunges

10 pvc pass thrus

10 pvc good mornings

Metcon

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

wall balls

push press

sit ups

100 meter run

You Can Choose

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1:00 Row

Into…

3 Rounds (:20 on/:10 off)*

Movement 1- Air Squats

Movement 2- Shoulder Taps

Movement 3- Inch Worms

*1st Round- Air Squat, Shoulder Taps, Inch Worms

2nd Round- Med Ball Front Squat, Med Ball Strict Press, Up-Downs

3rd Round- Med Ball Thruster, Med Ball Strict Press, Burpees

Into…

1:00 Row

Weightlifting

“Deload”. 65% of 5 Rep Heavy Set. Treat each Rep as if it is a heavier Rep. Concentrate on form!

Push Press (3×5 @65%)

Metcon

Metcon (Time)

5 Rounds for Time

21/16 Calorie Row

15 Wall Balls (20/14)

9 Shoulder to Overhead (Athlete Choice)*

*Weight should be Heavy.

Up, Up and Away!

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

200m Run

Into…

2 Rounds

10 Lunges

6 DB Strict Press

6 Up-Downs

10 Tuck-Ups

Into…

2 Rounds

10 Step-Ups

6 DB Push Press

6 Burpees

10 Alternating V-Ups

Into…

200m Run

Weightlifting

Shoulder Press (5 Sets of 5)

Metcon

Metcon (Time)

5 Rounds for Time

15 Burpees

15 Box Jumps

15 DB Push Press

2 Minutes Then Switch

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 squat cleans

200 meter run

then AMRAP deadlifts

50 DU/150 singles

then AMRAP hang power cleans

Little Bear

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds (7:00 Cap)

8 Slow Air Squats

8 Good Mornings (Barbell optional)

16 Mountain Climbers

Into…

3 Rounds

5 High Jumps

5 Barbell High Pulls

5/5 Elbow Rotations

Weightlifting

Squat Clean Complex (EMOM 10*)

1 Hang Power Clean w/:02 Pause at Parallel+Front Squat**

+

1 Hang Squat Clean
*Start Light and build to Moderate.

**Athlete wil pause in the catch at Parallel and then finish the Front Squat from the catch.

Metcon

Little Bear (Weight)

Every :30 x 15 Minutes

2 Power Cleans (185/135)

Happy Summer!

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

10 pvc figure 8’s

Metcon

Metcon (Time)

10 Rounds:

200 Meter Run

12 kb swings

9 back squats

6 pull ups

3 burpees

*rest 1 minute between rounds

Rooster

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

10/8 Calorie Row

10 Plank Shoulder Taps*

7/7 Single Arm DB Bent Over Row

5 Lunge-Lunge-Squat**

*At 3:30 change to Piked Shoulder Taps

**DB held in Goblet Position optional.

Weightlifting

“Deload”. Concentrate on form with this lighter load. Take your time with all reps treating each as if it was a heavy rep.

Back Squat (3×5 @65%)

Base % off of 5 Rep Heavy Set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Wall Walks

10 Ring Rows

150/100m Row*

*Increase by 50m each round.

Jiggity Jig

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3 Rounds (8:00 Cap)

200m Run

5/5 SA DB Strict Press

10 Double DB Front Rack Alt. Lunges

5 Up-Downs over DB

Metcon

Metcon (Time)

4 Rounds for Time

400m Run

10 Strict Press (75/55)

12 Front Rack Lunges

14 Bar Facing Up-Downs

Finisher

3 Sets

AMRAP 2*

25 Plate Curls

50ft Plate Gun Walk

-Rest 1:00 Between Sets-

*Pick up where you left off.