Spooky Season

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run

10 reverse lunges

10 pvc pass thrus

10 spiderman lunges

10 pvc figure 8’s

:30 couch stretch each leg

Metcon

Metcon (Time)

Buy In:

100/80 calorie row

Then:

2 Rounds

50 wall balls

40 single arm DB clean and press

30 burpees

20 renegade row

1000 meter run

20 alt. DB lunges

30 burpees

40 KB swings

50 DU or 100 singles

After 2 round:

Buy Out:

100/80 calorie row
*one partner working at a time

*split reps evenly

*35 minute time cap

Happy Halloween!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (5:00 Cap)

:30 Row (Increasing Pace)

8 Up-Downs

6/6 Single KB Suitcase DL

6/6 Bodyweight Lunges

8 KB Upright Rows

Strength

3 Sets

20 Close Grip Incline DB Bench Press*

20 Incline DB Flyes

*Use a Med Ball or Inclined Bench

Metcon

Hellhound (Time)

For Time

50/40 Calorie Row

-Rest 1:00-

8 Rounds

6 KB Swings (53/35)

6 Russian KB Swings

6 KB Goblet Linges

10 Up-Downs

-Rest 1:00-

50/40 Calorie Row

Rocky Horror

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 5 (:50 Work/:10 Rest)

Minute 1- :20 Step-Ups then Max Box Jumps

Minute 2- Mat Alt. DB Slow Deadlift

Minute 3- :20 Single DB Squats them Max Single DB Strict Press

Minute 4- Max Ring Rows with :02 Pause at the top

Minute 5- :20 Scap Pull-Ups then Max Active Hang

Metcon

Metcon (Time)

In Teams of 2…

3 Rounds for Time

50 Box Jumps (24/20)

20 DB Thrusters (50/35)

50 Pull-Ups

20 DB Thrusters

50 Alt. DB Snatches
P1 works while P2 rests. Split work evenly and as needed.

Finisher

Optional Finisher

4 Sets (:30 On/:30 Off)

Movement 1- Glute Bridges

Movement 2- Slow Deadbugs

Sweetness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

:45 Row (Increaseing pace each round)

:15 Bottom of the Squat Hold (Round 2, :10 Wall Sit – Round 3, :15 Wall Sit)

10 Scap Push-Ups (Round 2, 8/8 Shoulder Taps – Round 3, 6 Push-Ups)

10 Air Squats (Round 2, 8 Air Squats (:02 Pause) – Round 3, 6 Barbell Back Squats (:02 Pause)

Weightlifting

Tempo Back Squat (7-5-3)

2 Seconds Down

1 Second Up
Build to a Light/Moderate weight.

Metcon

Metcon (AMRAP – Reps)

EMOM 16

Minutes 1&2- 500/400m Row

Minute 3- :45 Wall Sit

Minute 4- Max Hand Release Push-Ups
Score is Push-Up Reps

It’s What We Signed Up For

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 Samson stretch

:30 couch stretch each leg

:30 pigeon pose each leg

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

work for 3 minutes, rest for 1 minute repeat 2 more times:

AMRAP 1:

3 toes to bar

6 step ups

9 deadlifts

100 meter run

*rest 3 minutes

AMRAP 2:

3 pull ups

6 box jumps

9 kb swings

100 meter run

*rest 3 minutes

AMRAP 3:

3 power snatch

6 box jump overs

9 bicep curls

100 meter run
*pick up where you left off each round

Wave Load

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (6:00 Cap)

5 Bootstrappers*

7 KB Romanian Deadlifts

10 Tuck-Ups

5 Broad Jumps**

*Switch to Bodyweight Good Mornings in second and third rounds.

**Switch to 20 Single Unders for second and third rounds.

Weightlifting

We are looking to “Wave Load” here. The second 7-5-3 should be heavier than the first 7-5-3. Looking for Moderate in the first and Moderate/Heavy in the second.

Deadlift (7-5-3-7-5-3)

Metcon

The Inferno (Time)

For Time

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)

75 Double Unders

35 Air Squats

20 Deadlifts (185/135)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)

Just Like That

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter row/run

10 air squats

10 dynamic 90’s

10 squat therapy

10 wall slides

Metcon

Metcon (Time)

Every 4 minutes x 6 rounds

12/9 calorie row

9 wall balls

6 burpee box jumps

3 push jerks
*rest whatever time you have left in the 4 minutes

*swap out a 200 meter run for row

*scale as necessary

Building

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

200m Jog

5/5 Plate Around the Worlds

:30/:30 Single Arm Plate Waiter Hold

Into…

2 Rounds

200m Jog

5 Empty Barbell Cuban Press

:30 Hollow Hold

Weightlifting

Spend 12:00 building to a Light/Moderate Set of 5 Push Jerks.

Week 7 of 8 in the lifting cycle.

Push Jerk (5-5-5-5)

Build to a Light/Moderate weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

400m Run

12 Push Jerks (155/105)

This Is The Moment

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row/run

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

10 pausing air squats

Metcon

Metcon (Time)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

hang power cleans

sit ups with med ball

hang squat cleans

Russian twists with med ball (R+L=1 rep)

*40 DU or 100 single jumps after every round

Big Win

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

1:00 Row (Increasing Pace)

10 Tempo Air Squats (Round 2, Faster Air Squats – Round 3, Jumping Air Squats)

5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)

Weightlifting

Spend 8:00 building to a Moderate Set of 5 Hang Power Cleans. Rest 1:00. Then, spend 8:00 building to a Heavy Set of 3 Hang Squat Cleans.

Hang Power Clean (Build to a Moderate Set of 5)

Hang Squat Clean (Build to a Heavy Set of 3)

Metcon

Metcon (Time)

For Time

30/25 Calorie Row

20 Hang Power Cleans (135/95)

-Rest 3:00-

30/25 Calorie Row

20 Hang Squat Cleans (95/65)
Score is Total Time.