5 Minutes

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

5 walkouts

10 air squats

10 spiderman lunges

10 pass thrus

10 good mornings

:30 second pigeon pose (each leg)

Metcon

Metcon (No Measure)

Every 5 minutes for 35 minutes:

5 pull ups

10 wall balls

15 barbell bent over rows

20 calorie row

*rest the remaining time

Latman!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

200m Run Buy In!

Then…

AMRAP 6

8 Push-Up to Down Dog

8 Med Ball Squats

8 Med Ball Push Press

8 Kip Swings

8 Lat Pull-Down

Strength

Every 3:00 x 3 Sets

10-12 Wide Grip Bent Over Rows*

7-10 Kip Swings

5-7 Strict Chin-Ups

*Keep weight Moderate.

Metcon

Latman Returns (AMRAP – Rounds and Reps)

AMRAP 24*

6 Chest to Bar Pull-Ups

10 Wall Balls (20/14)

*Every 4 Rounds, complete 400m Run.

Starting Out Right

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run/200 meter row

10 spiderman lunges

10 air squats

:30 pigeon pose each leg

5 walkouts

10 plank shoulder taps

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

20/15 calorie row

15 deadlifts

10 push ups shoulder tap

5 toes to bar

Back to School!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:40 Row

10 Barbell Deadlift to Above the Knee

10 Cat/Cows

Into…

1 Round

:40 Row

10 Barbell Deadlifts

10 Glute Bridge-Ups w/:02 Pause

Weightlifting

We are in week 6 of 7 of the lifting cycle. It is Deload Week so keep weight Light-Moderate.

Deadlift (8-8-8)

Deload Week. Keep weight Light-Moderate.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Deadlifts (135/95)

15 Box Jumps (24/20)

20/15 Calorie Row

I Miss Back When

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row/run

10 pvc pass thrus

10 pvc figure 8’s

10 air squats

10 spiderman lunges

30 seconds pigeon pose each leg

Metcon

Metcon (No Measure)

35 minute EMOM:

minute 1: 12 kb swings

minute 2: 12 box jumps

minute 3: 12 bench press

minute 4: 200 meter run or row

minute 5: rest

Something Different

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

100m Jog

5 Inch Worms w/ Push-Up*

5/5 Moose Antlers

5 Empty Barbell Cuban Presses

10 SLOW Arm Haulers

*R2 & R3 complete 20 Alt. Pike Shoulder Taps

Weightlifting

Week 5 of 7 in the lifting cycle. Build to a Heavy Set of 10 Strict Shoulder Presses.

Shoulder Press (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 21*

Minutes 1&2- AMRAP of 2 Wall Walks + 8 S2OH (135/95)

Minute 3- Rest

*Pick up where you left off.

More Fun

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

:45 Row

5 Lunge-Lunge Squats + 5 Jumping Air Squats

5 Scap Pull-Ups + 5 Kip Swings

5 Tuck-Ups + 5 V-Ups

5 Bodyweight Good Mornings + 5 Empty Barbell Deadlifts

Weightlifting

HPC Progression (EMOM 8)

1 Hang Power Clean

+

1 Front Squat

+

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

Metcon (Time)

In Teams of 2…

For Time

70-60-50-40-30 (M) OR 55-48-40-30-25 (W)

Calorie Row

20-30-40-50-60

Toes to Bar

10-10-10-10-10

Hang Squat Clean (155//105)

P1 works while P2 rests. Split work evenly and as needed.

Dead Set

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round (6:00 Cap)

:30 Easy Row

:20 Tuck Hold

5/5 Staggered Stance Good Mornings

5 Inchworm + Down Dog

Into…

1 Round

:30 Moderate Row

10 Deadbugs

5/5 Staggered Stance Good Mornings

5 Inchworm + Down Dog

Into…

1 Round

:30 Fast Row

10 Sit-Ups

5/5 Staggered Stance Good Mornings

5 Inchworm + Down Dog

Weightlifting

This is week 5 of 7 in the lifting cycle. Build to a Heavy Set of 10 Deadlifts.

Deadlift (10-10-10)

Build to a Heavy Weight.

Metcon

Metcon (Time)

For Time

1500/1250m Row

50 Sit-Ups

25 Deadlifts (225/175)

50 Sit-Ups

750/600m Row

-Time Cap 18:00-

Henri Re-Do

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

10 side lunges

10 pvc good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

Grab a Friend!

35 minute AMRAP

30 devil press

40 hang clean and press

50 DU or 100 single jumps

400 meter run/500 meter row
*one partner is working while the other is resting

*split reps evenly

Double or Nothing

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

:30 Single Unders*

12 Banded Upright Rows

12 Banded Bent Over Rows

:30 Med Ball Strict Press*

* At the 3:30 mark, swtich the Single Unders to Double Unders and the Med Ball Strict Press to Med Ball Thrusters.

Strength

4 Sets on a 10:00 Clock…

5-7 Wide Grip Pull-Ups*

10-15 Banded Dante Rows w/:01 Pause at Chest

*Band Optional

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Pull-Ups

30 Wall Balls (20/14)

90 Double Unders