Damn Fool!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 8 Minutes

Minute 1- :45 Moderate Pace Row

Minute 2- 8 Scap Push-Ups + Max Shoulder Taps

Minute 3- 8 Up-Downs + Max Mountain Climbers

Minute 4- 8 Ring Rows + Max Scap Pull-Ups

Weightlifting

Tempo Bench Press (6-6-6-6)

3 Seconds Down

1 Second Up
Start Light and work to a Moderate weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets

AMRAP x 3 Minutes*

3 Hand Release Push-Ups

4 Up-Downs

5 Ring Rows**

-Rest 1:00 between sets-

*Pick up where you left off.

**Option to complete DB Upright Rows (Athlete Choice- Heavy) or Strict Pull-Ups
Score is Total Rounds and Reps.

This

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

200m Run

10 PVC Pass Throughs

20 Single Unders

10 Lunges

1 Round

200m Run

10 PVC Around the Worlds

20 Single-Single-Doubles

10 Step-Ups

1 Round

200m Run

10 PVC High Hang Muscle Snatches

20 Double Unders

10 Box Jumps

Weightlifting

Complete 3 Sets of the Complex. Start Light and work to a Moderate weight.

Rest as needed between sets.

SDL SP HPS (3 Sets)

1 Snatch Deadlift

+

1 Snatch Pull

+

2 Hang Power Snatch
Start Light and work to a Moderate weight.

Metcon

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

50 Box Jumps (24/20)

25 Hang Power Snatches (115/75)

50 Box Jumps

800m Run

100 Double Unders

Easy-Medium-Hard

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 hang power snatch

6 step ups

9 tuck ups

100 meter run

*rest 2 minutes

AMRAP 2:

3 power snatch

6 box jumps

9 v- ups

100 meter run

*rest 2 minutes

AMRAP 3:

3 squat snatch

6 box jump overs

9 tuck ups into v-ups

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

Oh What a Feeling

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

TABATA (8 Rounds, :20 work/:10 rest)

Movement 1- Row

Movement 2- Air Squats*

*Every other round, perform Up-Downs

2 Rounds

10 Med Ball Front Squats

5/5 Moose Antlers

10 Med Ball Push Press to Target

5/5 Bodyweight Split Squats

10 Burpees w/tall jump

Strength

3 Sets*

8/8 Front Rack Split Squats

10-12 Barbell Hip Thrusts

*Start Light and work to a Moderate weight. Use same barbell for both movements.

Metcon

Thighnel Richie (Calories)

On a 12:00 Running Clock…

5 Rounds

10 Burpees to a Target*

20 Wall Balls (20/14)

Then…

Max Calorie Row with remaining time.

End of the Month

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 5 rounds

12/9 calorie row

9 wall balls

6 burpees

3 front squats

max ab mat sit ups with remaining time

*rest 1 minute and repeat

Something a Little Different!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

1:00 Row

15 Straight Arm Banded Lat Pull-Downs

:20 Dead Hang

5 SLOW Tuck-Ups

1 Round

1:00 Row

10 Scap Pull-Ups

10 Ring Rows

5 V-Ups

Strength

3 Sets

3-5 Strict Toes to Bar or 5-7 Strict Toes to Something

12-15 DB Pull-Overs*

*Keep weight Moderate

-Rest as needed between sets-

Metcon

Metcon (Time)

For Time*

150/120 Calorie Row

*Every 1:30, including 0:00, complete on of the options below:

Option 1: 4 Pull-Ups + 4 Toes to Bar

Option 2- 5 Pull-Ups + 5 Toes to Bar

Option 3- 6 Pull-Ups + 6 Toes to Bar

Twinkle, Twinkle

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 air squats

10 Cossack lunges

100 meter run

10 pvc pass thru

10 pvc figure 8

100 meter run

10 spiderman lunges

:30 child’s pose

Metcon

Metcon (Time)

8 Rounds for Time:

20 db alt. snatch

15 ab mat sit ups

10 deadlifts

5 pull ups

400 meter row/300 meter run
40 minute time cap

All Good

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

4 Sets (:20 on/:10 off)

Single Unders*

*Increase jump height each set.

2-3 Rounds

100m Run

5/5 Moose Antlers

5 Inchworm + Push-Up to Pike

:30 Plank Hold

Weightlifting

EMOM x 10 Minutes. Complete 1 Rep of the Complex every minute. Build every other minute. Start Light and work to a Moderate/Heavy weight.

DL HPC STO (EMOM x 10 Minutes)

1 Deadlift

+

1 Hang Power Clean

+

1 Shoulder to Overhead
Start Light and work to a Moderate-Heavy weight. Build weight every other round.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

6 Hang Power Clean to Overhead (95/65)

40 Double Unders

100m Run

-Rest 1:30-

AMRAP x 5 Minutes

4 Hang Power Clean to Overhead (115/75)

30 Double Unders

100m Run

-Rest 1:30-

AMRAP x 4 Minutes

2 Hang Power Clean to Overhead (135/95)

20 Double Unders

100m Run
Score is TOTAL Rounds and Reps.

Metcon

Well, Well, Well

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 single unders

5 push ups

10 air squats

15 reverse lunges

10 pvc pass thrus

5 figure 8’s (each arm)

Metcon

Metcon (No Measure)

From 0-10 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

20 DU or 40 single unders

15 deadlifts

10 hang power cleans

5 push press

rest 5 minutes:

From 15-25 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 push press

10 hang power cleans

15 deadlifts

20 DU or 40 single unders

Sundayness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round (7:00 Cap)

:30 Lunges

10 Ring Rows

10 Groiner Mountain Climbers

:20 Hollow Hold

1 Round

:30 Box Step-Ups

10 Scap Pull-Ups

20 Knee to Elbow Mountain Climbers

:20 Dead Hang

1 Round

:30 Box Step-Ups

10 Jumping Pull-Ups

20 Crossbody Mountain Climbers

:20 Active Hang

Strength

On a 12:00 Running Clock…

Two Options for Strict Pulling:

Option 1- 3 Sets of Max Strict Pull-Ups

OR

Option 2- 3 Sets of Max Weighted Strict Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets

AMRAP x 7 Minutes

5 Pull-Ups

10 Box Step-Overs (to a reasonable height)

15 Crossbody Mountain Climbers*

*1 Rep= R+L

-Rest 2:00 between Sets-
Score is LOWEST Rounds and Reps.