It’s Going Down

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up

10/8 Calorie Row

10 Alt. Lunges

15 Jumping Jacks

5/5 Half Kneeling Arnold Presses

Into…

2 Rounds

10/8 Calorie Row

10 Alt. Step-Ups

200m Run

10 DBL DB Strict Press w/:02 pause overhead.

Strength

EMOM 10*

Minute 1: 12-16 Alt. Light DB Hang Power Snatches

Minute 2: :45 Plank Hold

P1 starts on Odd Minute Movement, P2 on Even and alternate.

Metcon

Metcon (Time)

In Teams of 2…

100/80 Calorie Row

50/50 SA DB Snatches (50/35)

60 Up-Downs

80/60 Calorie Row

40/40 SA DB Snatches

40 Up-Downs

60/48 Calorie Row

30/30 SA DB Snatches

20 Up-Downs
Partners to split reps evenly.

Leggy

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 6:00 Running Clock Perform 3 Sets of:

20 Single Unders

10 Fast Squats (Air Squats- DB Goblet Squats- Double DB Front Squats)*

10 Groiners

:30 Wall Sit

20 Calf Raises

*R1: Air Squats, R2: DB Goblet Squats, R3: DBL DB Front Squats

Weightlifting

On a 20:00 Running Clock…

Build to a Heavy Set of 10 Front Squats

Front Squat (10-Rep Heavy Front Squat)

Metcon

Metcon (Time)

For Time

15-10-5*

Front Squats (95/65)

Back Squats

*After each round complete 75 Double Unders. The workout ends with 75 Double Unders.

Deficit

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

8/8 Single Arm Ring Rows

10 Scap Pull-Ups

:20 Bar Hang

:20 Tuck or Hollow Hold

10 Push-Ups (Scap, Standard & Hand Release)*

8 Kip Swings

*Switch variation after each round.

Strength

On a 10:00 Running Clock…

Complete 3 Sets of Max Rep Strict Pull-Ups*

*Banded if do not have Strict.

Metcon

Metcon (3 Rounds for reps)

AMRAP 7

10 Pull-Ups

10 Deficit Push-Ups*

20 Sit-Ups

-Rest 2:00-

AMRAP 5

7 Pull-Ups

5 Deficit Push-Ups*

10 Sit-Ups

-Rest 2:00-

AMRAP 3

5 Pull-Ups

5 Deficit Push-Ups*

10 Sit-Ups

*45/25 Plate Deficit
Record Rounds and Reps separately for each AMRAP.

Ta-Ba-Da

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 pvc pass thrus

10 pvc good mornings

10 air squats

10 pvc figure 8’s

10 spiderman lunges

Metcon

Metcon (No Measure)

Tabata

Hang power cleans

Row

Med Ball sit ups

KB swings

Decline plank

DU or single jumps

Burpees

Russian twists with med ball
*athletes will move from one movement to the next

*you will go back to the top when finished with the Russian Twists

*10 Rounds total

*20 seconds of work, 10 seconds of rest

Knee to Ground

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

10 spiderman lunges

20 single jumps

10 air squats

200 meter row

10 pvc pass thrus

20 single jumps

10 dynamic 90’s

Metcon

Metcon (Time)

25 Kettlebell Swings

50 Walking Lunges

25 Kettlebell Swings

25 Deadlifts

25 Goblet Squats

25 Kettlebell Swings

25 Power Cleans

25 Shoulder to Overhead

500 meter row

25 Shoulder to Overhead

25 Power Cleans

25 Kettlebell Swings

25 Goblet Squats

25 Deadlifts

25 Kettlebell Swings

50 Walking Lunges

25 Kettlebell Swings

500 meter row

Lovin’ It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 6:00 Running Clock…

30 Plank Shoulder Taps

10 Box Step-Ups

10 DB Strict Press + :20 OH Hold on last rep

10 Box Jumps

15 DB Push Press + :20 OH Hold on last rep

10 Box Jump-Overs

Shuttle Runs in Remaining Time…

Weightlifting

On a 15:00 Running Clock…

Build to a Heavy Set of 10 Shoulder Press

Shoulder Press (10-Rep Heavy Shoulder Press)

Metcon

Metcon (3 Rounds for time)

3 Sets

12-9-6

Shoulder to Overhead (135/95)

Box Jump Overs (24/20)

-Rest 2:00 Between Sets-

Tootsie Whistle

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

12 Walking Lunges*

10 Barbell Elbow Rotations

8 Tuck-Ups

6 Scap. Pull-Ups

4 Kip Swings

*At 3:30 Athletes can switch to FR Barbell Lunges

Then…

3 Sets

5 Kip Swings

+

3 Kipping Knees to Chest or Toes to Something

+

3 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

16 Toes to Bar

8 Alt. Front Rack Lunges (115/75)

:30 Front Rack Hold

8 Alt. Front Rack Lunges

Roses and Sunshine

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 spiderman lunges

10 pvc pass throughs

10 Samson stretch

10 dynamic 90’s (5 each arm)

Metcon

Metcon (No Measure)

10 minute ladder:

double db hang cleans

burpees

rest 3 minutes

10 minute ladder:

double db shoulder press

box/bench dips

rest 3 minutes

10 minute ladder:

double db thrusters

hand release push ups

Just a Few Things

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter run/row

10 reverse lunges

10 o/h squats with pvc

10 pass thrus

10 sit ups

Metcon

Metcon (No Measure)

every 2 minutes for 12 minutes:

15 deadlifts

50 DU or 150 singles

rest 2 minutes

every 2 minute for 12 minutes:

15 front squats

200 meter row or run

You Choose

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

30 Crossbody Mountain Climbers

10 Scap Push-Ups

10 Tuck-Ups w/:01 Pause in Tuck

5/5 Staggered Stance Good Mornings

Into…

2 Rounds

100m Run

5 Up-Down + Push-Up*

10 Alt. Reverse Lunges

*Place hands on floor, jump feet back, complete Push-Up, jump feet back up, stand.

Weightlifting

On a 15:00 Running Clock…

Build to a 10 Rep Heavy Deadlift

Deadlift (10 Rep Heavy Deadlift)

Metcon

Metcon (Time)

5 Rounds for Time

200m Run

12 Burpee Over Bar

5 Deadlifts (Athlete Choice)*

*Weight should be heavy.