Lucky Month

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 single unders

10 Samson stretch (5 each leg)

10 dynamic 90’s (5 each arm)

10 spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (No Measure)

10 burpees

20 deadlifts

10 burpees

30 DU/90 single jumps

20 deadlifts

10 burpees

40 med ball front squats

30 DU/90 single jumps

20 deadlifts

10 burpees

50 ab mat sit ups

40 med ball front squats

30 DU/90 single jumps

20 deadlifts

10 burpees

60/45 calorie row

50 ab mat sit ups

40 med ball front squats

30 DU/90 single jumps

20 deadlifts

10 burpees

Last Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round (7:00 Cap)

10 Med Ball Deadlifts

10 Scap Push-Ups + 10 Alt. Shoulder Taps

10 Tuck-Ups

10 Strict Press w/Barbell

1 Round

8 Med Ball G2OH

8 Push-Ups w/Down Dog

8 Up-Downs

8 Strict Press w/Barbell

:15 OH Hold w/Barbell

1 Round

6 Ball Slams

6 Burpees

6 Strict Press

:30 OH Hold w/Barbell

Weightlifting

On a 20:00 Running Clock…

Build to a Heavy 5-Rep Push Press

Push Press (Heavy 5 Rep Set)

Metcon

Metcon (Time)

FOR TIME

12-9-6-18-15-12

Shoulder to Overhead (115/75)

24-18-12-36-30-24

Ball Slams (20/14)

Damage

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

5 up downs

10 cossack squats

15 air squats

10 pvc pass thrus

5 dynamic 90’s each arm

Metcon

Metcon (No Measure)

24 minute EMOM:

minute 1: 10 push press

minute 2: 15 up downs

minute 3: 20 ball slams

It’s Sunday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

20 Crossbody Mountain Climbers

8 Air Squats

8 Ring Rows

4/4 Single KB Strict Press

2-3 Rounds (Time Permitting)

100m Run

8 Lunges*

4/4 SA Bent Over Rows

4/4 SA Upright Rows

*Switch to KB Goblet Lunges in the 2nd Round

Strength

3 Sets

16 DBL KB Alt. Strict Press

6/6 DBL KB Front Rack Curtsy Squats

20 Alt. KB Gorilla Rows

Metcon

Metcon (Time)

3 Rounds for Time

800m Run

40 Alt. Walking Lunges

20 Ring Rows

Sunday Service

Hammonasset Conditioning + Fitness – 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)

10 spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (No Measure)

40 minute EMOM:

minute 1: 12 box jumps

minute 2: 12 push press

minute 3: 12/10 calorie row

minute 4: 12 front rack lunges

Diablo

Alt. DB Up-Downs Med Ball Front Squats --> Med Ball Thrusters Single Unders --> Double Unders or Tall Jump Single UndersMetcon (AMRAP - Rounds and Reps)In Teams of 2... AMRAP x 25 Minutes* 15 Synchro Alt. Up-Down DB Devil Press (50/35) 30 Wall Balls (20/14) 60/48 Calorie Row 90 Double Unders *P1 and P2 must be synchronized at the bottom of the...

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Hammonasset Conditioning + Fitness – Conditioning

Metcon

Warm-up

2:00 Easy Row

AMRAP x 5 Minutes*

4 Up-Downs

4 Alt. DB Deadlifts

6 Med Ball Front Squats

20 Single Unders

*At the 3:00 mark adjust the below movements:

Up-Down/Alt. DB Deadlifts –> Alt. DB Up-Downs

Med Ball Front Squats –> Med Ball Thrusters

Single Unders –> Double Unders or Tall Jump Single Unders

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP x 25 Minutes*

15 Synchro Alt. Up-Down DB Devil Press (50/35)

30 Wall Balls (20/14)

60/48 Calorie Row

90 Double Unders

*P1 and P2 must be synchronized at the bottom of the Up-Down and the top of the Devil Press. Split all other work as needed. P1 works while P2 rests.

Firefist

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Sets (7:00 Max)

5 Up-Downs

10 Alt. V-Ups

5 Scap Pull-Ups

5/5 Staggered Stance RDLs

2 Sets

5 Burpees

5 Tuck-Ups

5 Kip Swings

5 BW Good Mornings

1-2 Sets (Time Permitting)

5 Burpees Over Bar

5 V-Ups

5 Kipping Knees to Chest

5 Barbell Deadlifts

Weightlifting

Deaload week. Build to a Light-Moderate weight.

Deadlift (5-5-5-5)

Week 8 of 9.

Metcon

Firefist (AMRAP – Reps)

AMRAP x 13 Minutes*

1-2-3- and so on…

Deadlifts (255/175)

2-4-6- and so on…

Toes to Bar

*After each full set complete 8 Burpees Over Bar.
Score is Total Reps.

100

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter run

10 pvc pass thrus

10 light db hang power cleans (5 each arm)

100 meter run

10 pvc figure 8’s

10 light db shoulder press (5 each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

Partner Workout

100 alt. db snatch

100/80 calorie row

100 db clean and press*

1000 meter run
*alt. arms every 5 reps

*partners will split reps evenly

Get on Up

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:45 Row

10 Alt. Bodyweight Lunges

10 DB Hammer Curls

10 Deadbugs

2 Rounds

:45 Row

8 DB Suitcase Alt. Lunges

8 DB Push Press

4/4 Turkish Sit-Ups

Metcon

Metcon (No Measure)

EMOM x 18 Minutes

Minute 1- 1/1 DB or KB Turkish Get-Up (Athlete Choice- Moderate)

Minute 2- 15-20 DB Hang Muscle Cleans (35/20)

Minute 3- :50 Row

Post Workout Strength

EMOM x 9 Minutes

Minute 1- :30 Wall Hand Stand Hold

Minute 2- :40 Plate Gun Hold

Minute 3- :50 Slow Plate Deadbugs

Back at It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

20 Tall Jumps (without rope)*

10 Air Squats w/ Thoracic Rotation**

5 Up-Dog to Down Dog

*2nd Round: 20 Tall Jump Single-Unders

**In the bottom of the squat, place the opposite hand to opposite laces and rotate, lifting the free arm up to the ceiling.

2 Rounds

20 Single-Single-Double Unders

10 Bodyweight Kang Squats (option to add Barbell in 2nd round)

5 Empty Barbell Cuban Presses (Upright Row->Front Rack->Strict Press)

Weightlifting

Back Squat (5-5-5-5)

Week 8 of 9.

Metcon

Metcon (Time)

Every 3:30 x 5 Sets

75 Double Unders

15 Thrusters (115/75)

-Rest the Remaining Time-
Score is SLOWEST set.