Happy New Year!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 10

:30 Pigeon Pose on each side

10 Slow Air Squats

10 Up-Downs

10 Alt. Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:22 😉

20 Air Squats

22 Burpees

20 Alt. Lunges

22 Jumping Jacks

Max to the Max

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:30 High Knees

:30 Mountain Climbers

:20 Plank

2 Rounds

:30 Butt Kickers

:30 Bicycle Crunches

10 Scap Push-Ups

Metcon

Metcon (AMRAP – Reps)

EMOM 20

Minute 1- :45 Max High Knees

Minute 2- :45 Max Mountain Climbers

Minute 3- :45 Max Bicycle Crunches

Minute 4- :45 Max Butt Kickers

Storm to Weather

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 step ups

Metcon

Metcon (Distance)

25 Minute EMOM

Minute 1: 15 right side DB split squats

Minute 2: 10 box jump overs

Minute 3: 15 left side DB split squat

Minute4: max meter row

Minute 5: rest

Splitsies

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10/10 Split Squats

10 Alt. Box Step Overs

10 Alt. Deadbugs

2 Rounds

10 Alt. Lunges

10 Half Box Jumps*

10 Sit-Ups

*Half Box Jumps: Jump and land in a quarter squat on the box then step down- no need to stand all the way up. This will lead nicely into the Box Jump over, where we can land in our quarter squat, pivot and step down on the other side. We don’t need to get full hip extension on the Box Jump Overs.

Strength

4 Sets

8/8 Slow DB Goblet Bulgarian Split Squats

8/8 SA Slow Supported DB Row

-Rest 1:30-2:00 between Sets-

Keep weight Moderate.

Metcon

Metcon (Time)

5 Rounds*

15 Box Jump Overs (24/20)

20 Alt. DB Suitcase Lunges (50/35)

*Every 1:30, including 0:00, complete 15 Sit-Ups

Splash of Sunshine

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 spiderman lunges

:30 pigeon pose each leg

200 meter row

10 Samson stretch

:30 child’s pose

Metcon

Metcon (6 Rounds for time)

6 rounds

In 5 minutes complete:

400/300 meter row

10 power cleans

10 burpee over bar

10 push press

hold plank for the remaining time

Rest 1 minute then repeat

Going on Up!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10 Bar Facing Up-Downs

10 Good Mornings

10 Jumping Air Squats

5 Push-Up to Pike

2 Rounds

5 Bar Facing Burpees

6 Empty Barbell Deadlifts

7 Empty Barbell Hang High Pulls

8 Empty Barbell Strict Press*

*2nd Round- Switch to Push Press

Weightlifting

EMOM 6

2 Hang Power Clean

+

1 Power Clean

-Rest 1:00-

EMOM 6

3-5 Shoulder to Overhead

-Build Shoulder to Overhead weight that you will be doing in the Metcon.

2 HPC + 1 PC (EMOM 6)

2 Hang Power Cleans

+

1 Power Clean
Build to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Bar Facing Burpees

8 Deadlifts*

6 Hang Power Cleans

4 Shoulder to Overhead

*Increase weight every 3 Rounds…

Rounds 1,2,3- 95/65

Rounds 4,5,6- 135/95

Rounds 7 and Beyond- 155/105

Getting Back to Work

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

5 push up toe touch

Metcon

Metcon (Time)

400 meter run

20 pull ups

40 wall balls

60 anchored sit ups

80 air squats

100 DU or single jumps

200 meter run

100 DU or single jumps

80 air squats

60 anchored sit ups

40 wall balls

20 pull ups

400 meter run

Back to It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

100m Run

8 Alt. Samson Stretches

8 Alt. Med Ball Lunges

8 Med Ball Strict Press

2 Rounds

100m Run

8 Med Ball Thrusters

8 Barbell High Pulls

4-6 Barbell “Up and Overs”*

*From the front rack position, Push Press the bar overhead and carefully lower it onto the back. Then complete a back rack Push Press and lower the bar to the front rack.

Weightlifting

Back Squat (5-5-5-5)

Build to a Moderate/Heavy weight.

Metcon

Metcon (Time)

For Time

800m Run

-Rest 2:00-

75 Wall Balls (20/14)

-Rest 2:00-

30 Back Squats (135/95)

Comfort and Joy

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc pass thrus

10 pvc good mornings

100 meter run

10 spiderman lunges

10 cossack squats

100 meter run

10 air squats

10 pvc figure 8’s

Metcon

Metcon (Time)

Teams of 2:

100 Calorie Row

100 Wall Balls

100 Ab Mat Sit Ups

100 Deadlifts

100 KB swings

100 Burpees

100 KB swings

100 Deadlifts

100 AB Mat Sit Ups

100 Wall Balls

100 Calorie Row

Finisher

1 mile run split between partners

Along for the Ride

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 7

Minute 1- Easy Row

Minute 2- 10 KB Deadlift into Max Russian Swings

Minute 3- 10 Single DB Strict Press into Max Overhead Hold

Minute 4- Moderate Row

Minute 5- 10 Floor Press into Max Floor Press Hold (arms locked out)

Minute 6- 10 Sit-Ups into Max Hollow Hold

Minute 7- Fast Row

Strength

Every 3:30 x 4 Sets

8/8 SA Arnold Press

10-12 DB Floor Press

12-16 Single DB Skull Crusher

Metcon

Metcon (AMRAP – Reps)

EMOM 18

Minute 1- :45 Max Calorie Row

Minute 2- :45 KB Swings (53/35)

Minute 3- :45 Sit-Ups
Score is Total Reps