June!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

10 Calf Raises

10 Good Mornings

10 Alt. Plank Shoulder Taps

3 Sets (:20 on/:10 off)

Burpees*

*Start with an Up-Down on the first set and then progress to Burpees.

Weightlifting

On a 20:00 Running Clock…

Build to a Heavy 3 Rep Deadlift.

Deadlift (Heavy 3 Rep)

Week 9 of 9.

Metcon

Metcon (AMRAP – Reps)

5 Sets

On a 2:00 Running Clock…

10 Burpees Over Bar

12 Deadlifts (185/135)

Max Double Unders in Time Remaining

-Rest 1:00 Between Sets-
Score is LOWEST Reps of Double Unders.

Wednesday Fun

Hammonasset Conditioning + Fitness – 45 min 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)

20 jumping jacks

10 spiderman lunges

10 pvc pass thrus

Metcon

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

deadlifts

1-2-3-4-5-6-7-8-9-10

burpees over barbell

*every 3 minutes 200 meter run

**21 minute time cap

The Day After

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

1:30 Cardio of Choice @ Moderate Pace

8/8 Single Leg Box Squats

16 Alt. Plank Shoulder Taps

2 Rounds

1:00 Cardio of Choice at Hard Pace

8/8 Lateral Box Step-Ups with Slow Descent

16 Alt. Single Arm/Leg Plank

2 Rounds

:30 Cardio of Choice @ Sprint Pace

8/8 Bulgarian Split Squats

:20/:20 Single Arm Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Minutes*

1:00 Cardio Choice

18 Alt. Box Step-Ups

16 DB Slides (Athlete Choice, Moderate)

14 Alt. Deadbugs

*Option to hold DB during Step-Ups and/or Deadbugs

Stretch/Mobility

Optional Cool Down

2-3 Sets

:30/:30 Figure 4 Stretch

10 Alt. Groiners

1:00 Child’s Pose

Extra Extra!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 single unders

10 Samson stretch

10 reverse lunges

10 pvc pass thrus

:30 pigeon pose (each leg)

:30 couch stretch (each leg)

100 meter run

Metcon

Metcon (No Measure)

35 minute AMRAP:

3 clusters

6 burpees

9 box jumps

12 db curls

15 ab mat sit ups

30 DU or 60 single jumps

200 meter run

MURPH

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 ROUNDS

200m Jog

5 Pull-Ups

7 Push-Ups

9 Squat Therapy

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Memorial Day BC

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 Spiderman lunges

10 pvc pass thrus

10 light db shoulder press

10 light db bent over row

10 light db front squats

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10 calorie row

even: 12 db hang cleans

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 db push press

rest 2 minutes

12 minute EMOM:

odd: 100/150 meter run or 10 burpees

even: 12 db thrusters

The Day Before…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

5:00- Play a Game!

AMRAP x 8 Minutes

:30 Cardio Choice (Run, Row, Jump Rope)

4 Lunge-Lunge-Squats

8 Band Pull Aparts

12 Alt. Dead Bugs

16 Alt. Shoulder Taps

Metcon

Metcon (No Measure)

3 Sets for Quality*

10/10 Single Arm Banded Lat Pulldowns

20 Hollow Rocks

20 Arm Haulers

20 Banded Tricep Pushdowns

20 Alt. Cossack Squats

2:00 Cardio Choice (Run, Row, Jump Rope)

-1:00 Walking Rest Between Sets-

*Pre-Murph Prep Day

Stretch/Mobility

Optional Cool-Down

2:00 Foam Roll

1:00 Couch Strech/Side

Together As One

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter row

10 pausing air squats

10 reverse lunges

10 spiderman lunges

10 dynamic 90’s (5 each arm)

10 pvc pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner AMRAP:

40 deadlifts

400 meter run

30 hang power cleans

30 calorie row

20 push press

20 burpees
*1 partner working at a time

*split reps evenly

Let’s Do This!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

:30 Row

6/6 Split Squats

20 Alt. Plank Shoulder Taps

6/6 Single Arm DB Strict Press

1-2 Rounds

10 Alt. Lunges*

10 PVC Scarecrow Snatches

5 Plank Rotations

5/5 Single Arm DB High Pulls + Strict Press

*Round 2, switch to Signle DB Alt. Lunges

Strength

5 Sets*

Snatch Pull

+

2 Hang Power Snatches

*Build to a Moderate Weight

-Rest as needed between sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets*

AMRAP x 5 Minutes**

10/8 Calorie Row

12 Alt. DB Hang Power Snatches (50/35)

30 Alt. CrossbodyMountain Climbers

14 Single DB Alt. Lunges

-Rest :30 Between Sets-

*P1 starts a round, while P2 waits. When P1 begins their Alt. Crossbody Mountain Climbers, P2 starts on the Row. Continue in this order until the rest period of until P2 catches P1.

**Partners will switch starting order every set.

Long Weekend!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 9 Minutes

Minute 1- 100m Run + Max Up-Downs

Minute 2- 10 Scap Push-Ups + 3 Inchworm Push-Ups

Minute 3- 10 Med Ball Strict Presses + Max Alt. Tuck-Ups

Weightlifting

Build to a Moderate/Light weight.

This is a Delaod Week.

Bench Press (6-6-6)

Build to a Moderate/Light weight. This is a Delaod Week.

Metcon

Metcon (Time)

FOR TIME*

21-18-15-12-9-6-3

Up-Downs

Tuck-Ups

Med Ball Push Press to Target**(20/14)

*After each set, complete a 100m Med Ball Run

**Front standing, Push Press Med Ball to 10/9′ Target