May Day!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

150/100m Row

10 Push-Up to Pike

10 Alt. Step-Ups

10 Scap Pull-Ups

1 Round

150/100m Row

10 Alt. Piston Presses

10 Step-Overs

10 Kip Swings

1 Round

150/100m Row

10 Alt. Push Presses

10 Box Crawl Overs

10 Kipping Knee Raises

Weightlifting

Bench Press (2×6, 2×6, 1×6)

2×6- (21×1)- Moderate+

2×6- (1111)- Moderate/Heavy

1×6- (10×1)- Heavy

Metcon

Metcon (Distance)

On a 4:00 Running Clock for 3 Sets…

12 Alt. Double DB Push Press (50/35)*

10 Toes to Bar

14 Box Crawl Overs (24/20)

10 Toes to Bar

12 Alt. Double DB Push Press*

Max Distance Row in Remaining Time**

*Complete 12 reps total, 6 on each arm.

**All athletes must move to the rower on or before the 3:00 mark in each set.
Rest 1:00 between sets.

Score is Total Meters.

Oh Yes!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 reverse lunges

10 Cossack squats

10 pvc good mornings

10 pvc pass thrus

10 pvc shoulder press

100 meter run

10 spiderman lunges

10 Samson stretch

10 pvc figure 8’s

10 pvc o/h squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner AMRAP:

10 toes to bar

20 alt. db snatch

30 deadlifts

40 wall balls

50 ab mat sit ups

600 meter run

Last Day!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 8 Minutes*

:20 Plank Hold into 20 Shoulder Taps

100m Run

5/5 Single Arm Ring Rows

10 Bodyweight Good Mornings

*At the 4:00 mark switch to…

12 Up-Downs

100m Run

5/5 Single Arm Ring Rows

8 KB Deadlifts

Metcon

Metcon (AMRAP – Reps)

In Teams of 2…

AMRAP x 9 Minutes*

100m Run

10 Ring Rows

10 Russian KB Swings (70/53)

-Rest 1:00-

AMRAP x 7 Minutes*

100m Run

8 Ring Rows

8 Russian KB Swings

-Rest 1:00-

AMRAP x 5 Minutes*

100m Run

6 Ring Rows

6 Russian KB Swings

-Rest 1:00-

AMRAP x 3 Minutes

Max Synchro Burpees

*P1 works through 1 full round of the complex while P2 completes Max Burpees. Once a full round is complete, partners switch.
Score is Total Burpees.

Finisher

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

Movement 1- Hollow Rocks

Movement 2- Arm Haulers

Stairway to Heaven

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 5 Minutes

1-2-3-etc…

Lunge-Lunge-Squats

2-4-6-etc…

Up-Downs Over Bar

20-20-20-etc…

Single Unders*

*At 3:00, option to increase Big Jump Singles and/or Double Unders

Into…

:30 Calf Stretch Left

:30 Calf Stretch Right

1:00 Alt. Groiner Stretches

Weightlifting

Tempo Front Squat. Remember with the Tempo…

1st Number is the “Down Portion”

2nd Number is the “Down Position”

3rd Number is the “Up Portion”

4th Number is the “Up Position”

Front Squat (2×6, 2×6, 1×6)

2×6- (21×1)- Moderate+

2×6- (1111)- Moderate/Heavy

1×6- (10×1)- Heavy

Metcon

Stairway to Heaven (Time)

FOR TIME

4-6-8-10-8-6-4

Barbell Back Rack Lunge-Lunge- Squat*(95/65)

8-12-16-20-16-12-8

Up-Downs Over the Bar

20-20-20-20-20-20-20

Double Unders

*1 Rep= Lunge(R) + Lunge(L) + Back Squat

Renegade

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

1:00 Easy Row

10 Med Ball Deadlifts

10 DB Bent Over Rows

:30 Forearm Plank

1 Round

1:00 Moderate Row

8 Med Ball Ground to Overhead

16 Alt. Shoulder Taps

:30 Tall Plank

1 Round

15/12 Calorie Row (1:00 Cap)

8 Ball Slams

10 Alt. No Push-Up Renegade Rows

:30 Reverse Plank*

*Similar to a crab walk position, face up with with feet planted on the ground. The wrists will be directly under the shoulders with fingers towards the heels. Drive through the feet, squeeze the glutes and drive the hips up.

Strength

3 Sets

10/10 SA DB Upright Rows

15 DB Pull-Overs

20 Alt. Single DB Deadbugs

-Rest as needed between sets-

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes

Minute 1- 15/12 Calorie Row

Minute 2- :45 Max No Push-Up Renegade Rows (35/20)*

Minute 3- :45 Plank Hold**

Minute 4- :45 Max Ball Slams (20/14)

Minute 5- Rest

*1 Rep= Row L + Row R

**Tall or Forearm Plank
Score it Total Reps of Renegade Rows and Ball Slams.

How Long?

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row or run

10 spiderman lunges

10 samson stretch

30 second couch stretch each leg

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (Time)

10 Rounds:

200 meter run

12/9 calorie row

9 bench press

6 wall balls

3 burpees

Work Fast!

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3 Rounds

200 meter row

10 air squats

10 Samson stretch

:30 pigeon pose (each leg)

:30 couch stretch (each leg)

Metcon

Metcon (No Measure)

5 Rounds

In 4 minutes complete:

300/200 meter row

10 kb swings

10 goblet squats

10 burpees

*rest the remaining time
*scale reps as needed

Cowabunga

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5/5 Tall Plank Shoulder/Wrist Circles*

10 Alt. Bird Dogs

5/5 Moose Antlers

*In a tall plank position, pull the shoulders down and back and move the wrists in 5 circles clockwise + 5 circles counterclockwise. Think about shifting to the left, then leaning forward with the shoulders coming in front of the hands, lean to the right, then back to center. Keep both hands on the ground to stretch the wrists.

EMOM x 6 Minutes

Minute 1- :40 Row

Minute 2- :40 Alt. Step-Overs*

Minute 3- :40 Empty Barbell Strict Press w/:02 overhead

*2nd Round- :40 1/2 Box Jumps (land in a quarter squat and immediately step down. Don’t stand tall on top of box)

Weightlifting

Push Jerk (2×6, 2×6, 1,6)

2×6- Moderate+

2×6- Moderate/Heavy

1×6- Heavy

Week 4 of 9.

Metcon

Cowabunga (5 Rounds for time)

Every 3:00 x 5 Sets

10 Push Press (115/75)

15 Push Press

20 Box Jump-Overs (20)
No additional rest between sets.

Just Wow

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

:30 Row

10 Alt. Lunges

30 Crossbody Mountain Climbers

2 Rounds (Pre Pull-Up Prep)

:10 Dead Hang + :10 Active Hang

:10 Hollow Hold + :10 Superman Arch Hold

5 Pause Kip Swings*

10 Tuck-Ups

*Pause for :01 in the Hollow position + :01 in the Superman Arch position. Every time the feet come in front for the Hollow position, that is 1 rep.

Strength

EMOM x 10 Minutes

Minute 1- :30 Choose Pulling Option/:20 Hollow Hold

Minute 2- :50 Easy Row

Option 1: 5 Unbroken Kipping Pull-Ups

or

Option 2: 2 Kipping Pull-Ups + 3 Chest-to-Bar Pull-Ups

Metcon

Metcon (Time)

FOR TIME

1000/800m Row

30 Alt. V-Ups*

40 DB Suitcase Lunges (50/35)

50 Chest to Bar Pull-Ups

40 DB Suitcase Lunges

30 Alt. V-Ups*

1000/800m Row

*1 Rep= R+L

3 Tens

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

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:

5 pull ups

10 goblet squats

15 v-ups

rest 2 minutes:

From 12-22 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 toes to bar

10 kb swings

15 ab mat sit ups

rest 2 minutes:

From 24-34

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 push ups

10 goblet lunges

15 tuck ups