Already Wednesday!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

4 Sets (:30 On/:05 Off)*

Movement 1- KB Deadlifts**

Movement 2- Single Unders

Movement 3- Shoulder Taps

*1 Set equals all 3 Movements

** Sets 3&4 Russian KB Swings

Strength

4 Sets for Quality

8 Broad Jumps

12 Alt. Lateral Box Step-Ups (to a reasonable height)

:45 Double Under Practice

-Rest 1:00 Between Sets-

Metcon

Metcon (AMRAP – Reps)

5 Sets for Max Reps

1:00- KB Swings (53/35)

-Rest :20-

1:00- Double Unders

-Rest :20-

1:00- Up-Downs

-Rest :20-

Punching and Lifting

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

10 pvc o/h squats

Metcon

Metcon (No Measure)

12 minute AMRAP:

5 burpees

10 kb swings

15 ab mat sit ups

200 meter run/row

rest 2 minutes

12 minute AMRAP:

5 man makers

10 kb goblet squats

15 v-ups

200 meter run/or

rest 2 minutes

12 minute AMRAP:

5 devil press

10 kb high pull

15 toe touch crunches

200 meter run/row

It’s June!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 10

:30 Row

10 Deadbugs

10 Bird Dogs

10 Spiderman Lunges

30 Mountain Climbers

Metcon

Metcon (Time)

4 Rounds for Time

500/400m Row

15 Ball Slams (20/14)

30 Sit-Ups

Stretch/Mobility

2 Sets

:45 Quad Foam Rolling (R)

:45 Quad Foam Rolling (L)

1:00 Saddle Stretch

Into…

2 Sets

:45 Doorway Stretch (R)

:45 Doorway Stretch (L)

1:00 Wall Press

Memorial Day BC

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 Spiderman lunges

10 pvc pass thrus

10 light db shoulder press

10 light db bent over row

10 light db front squats

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10 calorie row

even: 12 db hang cleans

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 db push press

rest 2 minutes

12 minute EMOM:

odd: 100/150 meter run or 10 burpees

even: 12 db thrusters