Rowvember 30th!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:45 Row

10 Alt. Lunges w/Twist

7 Empty Barbell RDLs

7 Upright High Pulls + Elbow Punch Through

1 Round

:45 Row

10 Alt. Step-Ups

8 Empty Barbell Single Leg RDLs

7 Upright High Pulls + Elbow Punch Through

1 Round

:45 Row

10 Tuck Jumps

8 Empty Barbell Staggered Stance RDLs

7 Upright High Pulls + Elbow Punch Throughs

Weightlifting

Spend 15:00 building to a Heavy set of 2 Power Cleans.

Power Clean (4-4-2-2)

Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

Week 4 of 6.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

2 Power Cleans (155/105)*

6 Box Jumps (24/20)

12/10 Calorie Row

*Increase Power Clean by 2 Reps each round.

Having A Good Time

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

5 up downs

10 Samson stretch (5 each leg)

10 dynamic 90’s (5 each arm)

20 jumping jacks

10 groiners

10 pvc pass thrus

Metcon

Metcon (No Measure)

24 minute EMOM:

minute 1: 10 push press

minute 2: 8-10 burpees

minute 3: 15-20 ab mat sit ups

One More Day!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- 5 Up-Downs + 5 Strict Presses*

Minute 2- 20 Crossbody Mountain Climbers + 10 Scap Push-Ups

*Progress these movements from round to round.

Round 1- 5 Up-Downs + 5 Strict Presses

Round 2- 5 Burpees + 5 Push Presses

Round 3- 5 Burpees Over Bar + 5 Push Jerks

Weightlifting

EMOM 5

3-5 Push Press

EMOM 5

2-3 Push Jerk

Go directly from first EMOM into second.

Push Press (EMOM 5: 3-5 Push Press)

Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk.

Push Jerk (EMOM 5: 2-3 Push Jerk)

Build to a Moderate/Heavy weight Push Jerk.

Metcon

Metcon (AMRAP – Reps)

Every 3:00 for 5 Sets

20 Burpees

10 Shoulder to Overhead (115/75)

Max Sit-Ups in time remaining…

-Rest 1:30 Between Sets-
Score is Total Sit-Up Reps

Join Us!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

10 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

200 meter run

10 spiderman lunges

10 air squats

10 reverse lunges

Metcon

Metcon (Time)

Buy In: 1600 meter run

20 Rounds (10 rounds each)

4 devils press

30 double unders

4 squat cleans

Buy Out: 1600 meter run
*partners will split the run

*each partner will complete 1 full round before switching

Wowza

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

200m Row

10 Med Ball Deadlifts

10 Med Ball Front Squats

20 Single-Unders*

*Progress to Double-Unders/Attempts after first round.

Metcon

Rest 3:00 Between Metcons.

Metcon (Time)

FOR TIME

100/80 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10/8 Calorie Row

12 Med Ball Squat Cleans (20/14)

24 Double Unders

Post Workout Strength

3 Sets on a 12:00 Running Clock…

8/8 Single DB Staggered Good Mornings

20 Single DB Weighted Glute Bridge-Ups

-Rest as needed between sets-

Across the Universe

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:20 Mountain Climbers

10 Snatch Grip Deadlifts

:20 Barbell Overhead Hold (Snatch Grip)

5 Inchworms + 10 Scap Push-Ups

10 Lunges

1 Round

:20 Crossbody Mountain Climbers

5 Hang Muscle Snatches

:20 Barbell Overhead Hold (Snatch Grip)

10 Tempo Push-Ups

10 Back Rack Lunges

Weightlifting

Hang Power Snatch Complex (EMOM 10)

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 20

8 Hang Power Snatches (75/55)

16 Overhead Lunges*

24 Push-Ups

32 Crossbody Mountain Climbers

*Option for Back Rack Lunge

Partners will split reps evenly and as needed.

The Day After!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- :25 Samson Lunges + Max Scap Pull-Ups

Minute 2- :25 Mountain Climbers + Max Lunges

Minute 3- :25 Bootstrappers + Max Ring Rows

Minute 4- :25 Up-Downs + Max Step-Ups

Minute 5- :25 Groiners + Max Small Kip Swings

Minute 6- :25 Strict Burpees + Max Step-Overs

Weightlifting

Spend 15:00 building to a Heavy set of 2 Front Squats.

Front Squat (6-4-4-2)

Build to a Heavy weight.

Week 3 of 6.

Metcon

Clearance Sale (AMRAP – Rounds and Reps)

3 Sets

AMRAP 4*

6 Front Squats (115/75)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 between sets-

Thanksgiving Sampler

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

300 meter row

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

10 pausing air squats

Metcon

Metcon (Time)

For Time:

30 clean and jerk

rest 2 minutes

5 rounds:

15 calorie row

15 kb swings

rest 2 minutes

4 rounds:

10 push ups

20 tricep dips or tricep extensions

30 air squats

rest 2 minutes

3 rounds:

30 alt. lunges

15 Russian twists

rest 2 minutes

2 round:

20 wall balls

30 sit ups

rest 2 minutes

50 burpees

Happy Thanksgiving!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

300m Row

10 Up-Downs

10 DB Strict Press (:20 Hold at top of 10th rep)

200m Run

Metcon

Metcon (Time)

In Teams of 2 or more!

5 Rounds for Time*

22 Shoulder to Overhead (135/95)

22 Synchronized Sit-Ups

22 Synchronized Burpees

40/30 Calorie Row

*Shoulder to Overhead and Row will be split evenly and as needed with P1 working and P2 resting. Sit-Ups and Burpees must be completed together. After Rounds 1, 3 and 5 complete a 200m Partner Run.

Plump and Perky Turkey

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 air squats

10 lunges

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

100 meter run

10 spiderman lunges

10 push up toe touch

Metcon

Metcon (Time)

24-21-18-15-12-9-6-3

deadlifts

double unders/single jumps

front squats

double unders/single jumps
*triple the single jumps