Who Dey!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

200m Row

10 Lunges

8 Up-Downs

8 Supinated Single Ring Rows

1-2 Rounds (Time Permitting)

200m Row

10 Burpees

8 Box Step-Overs

8 Scap Pull-Ups

Strength

On a 15:00 Running Clock…

4 Sets of Max Strict Chin-Ups*

*After each set, complete 15-20 Light Bent Over V-Raises. Use light plates (2.5 /5 lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

4 DB Suitcase Lunges (35/20)*

8 DB Renegade Rows**

12 Up-Down Box Crawl Overs (30/24)

*1 Rep= L + R

**1 Rep= Push-up, L + R Row

Putting in the Effort

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter jog/row

10 reverse lunges

10 cossack squats

10 HRPU

barbell warm-up (use empty barbell)

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats
*Reminder: do not drop empty barbells please!

Metcon

Metcon (Time)

For Time:

21 thrusters

400/300 meter row

21 burpees

400/300 meter row

21 ab mat sit ups

400/300 meter row

15 thrusters

300/200 meter row

15 burpees

300/200 meter row

15 ab mat sit ups

300/200 meter row

9 thrusters

200/100 meter row

9 burpees

200/100 meter row

9 ab mat sit ups

200/100 meter row

Now Melt Please!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

20 single jumps

Metcon

Metcon (Time)

Grab a partner

10 Rounds for time:

8 push press

12 hang squat cleans

16 box jumps

400 meter row
split reps evenly

Just Hanging Around

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7*

:30 Row (Slightly increase pace each round)

6 Deadlifts

6 Upright Rows

6 Air Squats w/:01 pause at the bottom

*At the 4:00 mark, perform…

:30 Row (Slightly increase pace each round)

6 Hang Muscle Cleans

6 Front Squats

10 Sit-Ups

Weightlifting

Hang Clean (6-4-4-2)

Build up to a Moderate/Heavy weight.

Hang Squat Clean (6-4-4-2)

Build up to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18*

1-2-3-4-5

Hang Squat Clean (135/95)

10-15-20-25-30

Sit-Ups

*Complete 12/10 Calorie Row after each set. Once you finish the round of 5 Hang Squat Cleans/30 Sit-Ups/Cal Row, start again from the beginning. 1 Full Round is full completion.

Snow Much Snow!

Hammonasset Conditioning + Fitness – Conditioning

At-Home Workout

Metcon (AMRAP – Reps)

EMOM 20

Minute 1- 16-20 Lunges (option for jumping lunges)

Minute 2- 15 Toe Touch to Full Body Extension

Minute 3- 15 Squat Jumps

Minute 4- :45 Plank

100 Burpees (Time)

100 Burpees for Time

Get It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Progressive Sets (6:00 Max)

1 Set

30 Single Unders

20 Med Ball Deadlifts

10 Scap Push-Ups

1 Set

30 Big Jump Singles

20 Med Ball GTO

10 Knee Push-Ups

1 Set

30 Double Unders or :30 of Attempts

20 Ball Slams

10 Push-Ups

Weightlifting

Deadlift (8-6-4-8-6-4)

Build up to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14*

50 Double Unders

25 Ball Slams (20/14)

15 Hand Release Push-Ups

*Every 2:00 including 0:00 complete 7 Deadlifts (255/175)

1-2-3-4

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run/row

10 pvc good mornings

10 pvc pass thrus

10 spiderman lunges

10 pvc figure 8’s

10 pvc o/h squats

10 dynamic 90’s (5 each arm)

Metcon

Metcon (Time)

Teams of 2:

80 bent over barbell row

600 meter run

60 wall balls

600 meter run

40 toes to bar

600 meter run

150/100 Calorie Row

600 meter run

40 toes to bar

600 meter run

60 wall balls

600 meter run

80 bent over barbell row

Supinate!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 6

8/6 Calorie Row

10 Scap Pull-Ups*

8 Inchworms + Push Up

5 Kip Swings

*After 2nd Round, switch to 10 Supinated Ring Rows

Strength

Supinated Bent Over Row (18-16-14-12)

Rest as needed between sets.

Metcon

Fast Track (Time)

For Time

60/48 Calorie Row

35 Toes to Bar

40/30 Calorie Row

25 Toes to Bar

20/15 Calorie Row

15 Toes to Bar

Big Time

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 Cossack squats

10 pvc good mornings

10 pvc pass thrus

100 meter run

10 Samson stretch

10 pvc figure 8’s

10 pvc o/h squats

Metcon

Metcon (Time)

*start each round with a 400/300 meter row

50-40-30-20-10

bench press

Russian twists

Flurry

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

1:00 Row

5 Inch Worm + Push-Up to Pike

5/5 Moose Antlers

10 Alt. Step-Ups

2 Rounds

:45 Row

5 Empty Barbell Cuban Press

:30 Wrist Stretching

10 Box Jumps

Weightlifting

Push Press (8-6-4-8-6-4)

Build to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

4 Shoulder to Overhead (155/105)

12 Box Jumps (24/20)

6 Shoulder to Overhead

24/18 Calorie Row