Slow and Low That is the…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

10 Scap Push-Ups

:20 Crossbody Mountain Climbers

:20 Up-Downs

:20 Deadbugs – Tuck-Ups – V-Ups*

10 Lunges

*Round 1 Deadbugs, Round 2 Tuck-Ups, Round 3 V-Ups

Weightlifting

Tempo Bench Press (4×3)

3 Seconds Down

1 Second Up
Keep weight Moderate/Heavy.

Metcon

Metcon (AMRAP – Reps)

EMOM 12

Minute 1- :50 Up-Downs

Minute 2- :50 V-Ups

Minute 3- :50 KB Goblet Lunges (53/35)
Score is Total Reps.

Sometimes We Need Friends

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 reverse lunges

10 Cossack squats

10 pvc good mornings

10 pvc pass thrus

10 pvc shoulder press

100 meter run

10 spiderman lunges

10 Samson stretch

10 pvc figure 8’s

10 pvc o/h squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner AMRAP:

10 burpees

20 db alt. snatch

30 deadlifts

40 wall balls

50 ab mat sit ups

600 meter run

Progress

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Sets on a 6:00 Clock…

:30 Row

10 Single DB Alt. Sumo Deadlifts

10 Single DB Alt. Russian Swings

5/5 Single DB Strict Press*

*After 1st set, switch to Push Press

Weightlifting

3 and 3 (Every 1:30 x 7 Sets)

3 Push Press

+

3 Push Jerk

Metcon

Metcon (Time)

4 Sets

12/10 Calorie Row

20 Alt. DB Hang Clean and Jerk (50/35)

12/10 Calorie Row

-Rest 2:00 Between Sets-

Barely

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

:30 pigeon pose (each leg)

10 Samson stretch (5 each leg)

10 air squats

10 pvc pass thrus

10 pvc figure 8’s

10 spiderman lunges

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

40 DU or 80 singles

10 hang power cleans

rest 3 minutes

5 minute AMRAP:

30 DU or 60 singles

5 hang power cleans

rest 3 minutes

3 minute AMRAP:

20 DU or 40 singles

3 hang power cleans

More Fun!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

8 Step-Ups

8 Barbell Good Mornings

8 Deadlifts from Hip to Above the Knee

8 Crossbody Mountain Climbers

Into…

1 Round

8 Box Low Box Jumps

8 Single Leg RDL (DB held with both hands)

8 Deadlifts from Hip to Below the Knee

8 Glute Bridges

Into…

1 Round

8 Higher Box Jumps

8 DBL DB RDL

8 Deadlifts

8 Tuck-Ups

Strength

3 Sets

10/10 Single Arm Single Leg DB RDL

12-15 Barbell Hip Thrusts*

-Rest as needed between sets-

*Keep weight moderate.

Metcon

Metcon (Time)

For Time

5 Deadlifts (275/185)

10 Box Jumps (30/24)

15 DB Deficit Push-Ups

10 Deadlifts

20 Box Jumps

30 Hand Release Push-Ups

15 Deadlifts

30 Box Jumps

45 Push-Ups

Looking Forward to This

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter jog

:30 second pigeon pose (each leg)

5 push up into down dog

:30 couch stretch (each leg)

10 spiderman lunges

:30 child’s pose

10 pvc pass thrus

Weightlifting

Metcon (Weight)

10 minute EMOM:

6 bench press

*rest 3 minutes
*start light and increase weight as EMOM progresses

Metcon

Metcon (Time)

60/45-40/30-20/15-40/30-60/45

calorie row

*in between each set of calories complete:

12 push ups

12 renegade rows

12 db flies (2 dbs)

12 bent over db rows (2 dbs)

12 dips

12 bicep curls
Run: 600-400-200-400-600

Here We Go…Let’s Do This!

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter run

10 air squats

10 reverse lunges

10 pvc pass thrus

20 jump ropes

10 spiderman lunges

10 squat therapy

10 wall slides

Metcon

Metcon (Time)

400 meter run

5 rounds:

5 pull ups

10 hang power snatch

10 box step ups

5 toes to bar

600 meter run

4 rounds:

5 pull ups

10 hang power snatch

10 box step ups

5 toes to bar

800 meter run

3 rounds:

5 pull ups

10 hang power snatch

10 box step ups

5 toes to bar
*30 minute cap

No Break!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:30 Single Unders

10 Med Ball G2OH

10 PVC Upright Rows

10 PVC Pass Throughs

Into…

2 Rounds

:30 Single Unders*

10 Ball Slams

10 PVC Behind the Neck Strict Press**

10 PVC Behind the Neck Push Press

*Option to practice Double Unders.

**Option to use barbell in second round.

Weightlifting

EMOM 6

5 Behind the Neck Push Jerk*

-Rest 2:00-

EMOM 6

3 Hang Power Snatch**

*Option to build weight every other round. Build to a Moderate weight.

**Option to build weight every other round. Build to a Moderate-Heavy weight.

Behind The Neck Jerk (5 Reps EMOM 6)

Hang Power Snatch (3 Reps EMOM 6)

Metcon

Metcon (AMRAP – Reps)

AMRAP 13

Max Hang Power Snatches (95/65)*

*Each break, complete 15 Ball Slams (20/14) + 30 Double Unders. If bar stops below the shoulders, the set is over.

Sunday…Sunday!!!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

8/6 Calorie Row (Increase pace in second round)

6 Air Squats + 6 Jumping Air Squats

12 Glute Bridge-Ups 2/:02 Pause at the top

Into…

2 Rounds

15/12 Calorie Row (increase pace in second round)

6 Empty Barbell Deadlifts + 6 Hang Hugh Pulls

12 Alt. Glute Bridge-Ups

Weightlifting

Hang SQUAT Clean. Build to a Moderate-Heavy weight. Rest between sets.

Hang Clean (5-5-3-3-2)

Hang SQUAT Clean. Build to a Moderate-Heavy weight.

Metcon

Metcon (Time)

5 Sets

15/12 Calorie Row

6 Hang Squat Cleans (155/105)

-Rest 1:30 Between Sets-
Subtract rest (6:00) from total time.

Eye Rolling

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 figure 8’s

Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

10 pull ups

20 squat cleans

30 kb swings

400 meter run

50 calorie row

60 burpees

70 wall balls

800 meter run

90 DU or 270 single jumps

100 sit ups
*partners will split reps in half

*one working one resting