AMRAPPING

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

3 Med Ball G2OH

6 Air Squats

9 Empty Barbell Upright Rows

AMRAP x 3 Minutes

3 Kipping Knee Raises

6 Jumping Air Squats

9 Hang Muscle Cleans

Weightlifting

4 Sets

On a 2:00 Running Clock…

Complete 1 Rep of the Complex. Rest the remainder of the time.

1 PC + 2 HPC + 3 FS (4 Sets)

1 Power Clean

+

2 Hang Power Cleans

+

3 Front Squats
Start Moderate and build each set. All movements must be done unbroken.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes*

12-9-6

Ball Slams (20/14)

Air Squats

Hang Power Cleans (115/75)

-Rest 2:00-

AMRAP x 8 Minutes*

9-6-3

Toes to Bar

Air Squats

Power Cleans (135/95)

*After the final set, start back at the beginning
Score is TOTAL Rounds and Reps.

Lunge Happy

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

100m Run

10 Alt. Samson Lunges

5 Bodyweight Good Mornings

2 Rounds

100m Run

10 Alt. Forward Lunges

5/5 SL RDL

1 Round

5 Inchworms

10 Alt. Plank Rotations

Strength

3 Sets*

8/8 KB Goblet Curtsy Lunges

Into…

5/5 Single Leg KB RDL

*All sets light to moderate.

-Rest 1:30 Between Sets-

Metcon

Metcon (Time)

FOR TIME

800m Run

16/16 Goblet Forward Lunges (70/53)

50 Alt. KB Horn Taps

400m Run

14/14 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

200m Run

12/12 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

Leagues Ahead

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 pvc good mornings

100 meter run

10 Samson stretch

:30 pigeon pose each leg

Metcon

Metcon (No Measure)

6 Rounds

In 5 minutes complete:

300 meter run

10 alt. backrack lunges

10 back squats

100 meter run

-walking plank for the remaining time

rest 1 minute and repeat

Hang On

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 8 Minutes

Minute 1- :45 Row at Moderate Pace

Minute 2- 5/5 Staggered Stance Good Mornings

Minute 3- 10 Ring Rows

Minute 4- :25 Up-Downs + :25 Burpees

Strength

4 Sets

5 Deadlifts*

+

:20 Dead Bar Hang**

+

:20 Active Bar Hang

-Rest as needed between sets-

*Build up to and beyond workout weight

**Can come off bar in between the Dead Hang and Active Hang.

Dead Hang= No lat engagement

Active Hang= Engagements of the lats and retraction of the scaps.

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 Minutes

Minute 1- 12/10 Calorie Row*

Minute 2- 7 Burpees Over the Bar + 5 Deadlifts (255/175)

Minute 3- :40 Max Strict Pull-Ups

*Add 1 Cal Every Round…

Round 2: 13/11

Round 3: 14/12

Round 4: 15/13

Round 5: 16/14
Score is TOTAL Reps of Pull-Ups

Hit Me

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 pvc pass thrus

100 meter run

10 spiderman lunges

10 air squats

Metcon

Metcon (No Measure)

Bring your boxing gloves!

16 minute AMRAP:

10 db slides

10 hang power snatch

10 db box step ups

100 meter run

-rest 3 minutes-

16 minute AMRAP:

10 weighted sit ups

10 power snatch

10 box jumps

100 meter run
*if you want to hit the bags, swap out 1of the AMRAPS

Hanging Out

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

5 Calf Raises + 10 Tall Jump Singles

12 Alt. DB Sumo Deadlift

10 SLOW Alt. Plank Shoulder Taps

8 Sit-Ups

2 Rounds

20 Fast Jump Singles

:20/:20 Single Arm DB Overhead Hold

10 Alt. DB Slides

8 Alt. Box Step-Ups

Metcon

Metcon (Time)

3 Rounds for Time

100 Single Unders

40 Sit-Ups

30 Alt. DB Hang Power Snatch (50/35)

20 Alt. DB Slides

20 Box Jumps (30/24)

Post Workout Strength

3 Sets

1:00 DB Weighted Wall Sit

-:30 Rest-

:30 Hollow Hold

-:30 Rest-

:30 Handstand Wall Hold*

-Rest 1:00 Between Sets-

*Option for DBL DB Overhead Hold

Get It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1-2 Rounds (Pre-Run Prep)

5/5 Leg Swings (forward + back)

:30 High Knees

5/5 Leg Swings (side + side)

:30 Butt Kickers

2 Rounds

200m Run

5/5 Single Arm DB Seated Strict Press

1:00 Row

5/5 Moose Antlers

Strength

3 Sets

8 Barbell Z-Press

Immediately Into…

12 DB Floor Pull Overs

-Rest 1:30 Between Sets-

Metcon

Metcon (Distance)

EMOM x 16 Minutes

Minute 1- 200m Run

Minute 2- 5 Strict Press + 10 Push Press (95/65)

Minute 3- Max Distance Row

Minute 4- Rest
Score is LOWEST Meters

626

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 6 Minutes

Minute 1- :45 Easy Row

Minute 2- :20 Good Mornings + :20 Alt. Reverse Lunges

Minute 3- :20 Plank Hold + :20 Plank Rotations (Alt. Elbows to Hands)

Minute 4- :45 Moderate Row

Minute 5- :20 Sumo KB Deadlifts + :20 Russian KB Swings

Minute 6- :20 Tuck Hold + :20 Tuck-Ups

Extended Warm-Up

2-3 Sets

10/10 Bodyweight Curtsy Lunges

8/8 SA KB Deadlifts

:45 Tuck Hold

-Rest 1:00 Between Sets-

Metcon

Metcon (Time)

3 Sets for Time

40/30 Calorie Row

30 Russian KB Swings (70/53)

100m Single Arm KB Suitcase Carry*

1:00 Plank Hold

*Switch Arms as Needed

-Rest 1:00 Between Sets-

Hey Buddy!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

10 side lunges

10 pvc good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

Grab a Friend!

35 minute AMRAP

30 devil press

40 goblet squats

50 kb swings

400 meter run/500 meter row
*one partner is working while the other is resting

*split reps evenly

7!!!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes (Chill!)

5 Scap Push-Ups

5 Scap Pull-Ups

5 Knee Raises

5 Jumping Jacks

AMRAP x 3 Minutes (Flow!)

5 Barbell Front Squats

5 Barbell Push Press

5 Barbell Thrusters

5 Jumping Jacks

Skill

3 Sets*

4 Empty Barbell Back Rack Thruster

+

4 Knees to Elbows

+

4 Pull-Ups

*Can come off the bar between movements. If Back Rack Thruster is too challenging, perform normal Thruster.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 28 Minutes

7 Back Squats (115/75)

7 Push Press

7 DB Thrusters (50/35)

7 Pull-Ups

7 Knees to Elbows

7 Hand Release Push-Ups

7 Box Jumps (30/24)

*Partners will go every other movement. Ex. P1 does 7 Back Squats, Ps does 7 Push Press, P2 does 7 DB Thrusters etc. While P1 works, P2 rests.