August!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2:00 Easy Row

AMRAP x 4 Minutes

5/5 Moose Antlers

10 SLOW Alt. Plank Shoulder Taps

5 Single Arm DB Arnold Press + :20 Single Arm DB Overhead Hold (Right)

20 Mountain Climbers

5 Single Arm DB Arnold Press + :20 Single Arm DB Overhead Hold (Left)

2:00 Moderate Row

Weightlifting

Shoulder Press (3 Sets of 8)

Build to a Moderate/Moderate-Heavy weight. Superset with 10/10 Light DB/KB Upright Rows.

Metcon

Metcon (Time)

For Time

15/15 Single Arm DB Push Press (50/35)

35/28 Calorie Row

60 Crossbody Mountain Climbers

20/20 Single Arm DB Push Press

35/28 Cal Row

60 Crossbody Mountain Climbers

25/25 Single Arm DB Push Press

35/28 Cal Row

60 Crossbody Mountain Climbers

7/31!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:30 Row (legs only)

10 DBL DB Sumo Deadlifts

8 DBL DB Bent Over Rows

6 Alt. Groiners

1 Round

:30 Row (arms only)

10 DBL DB Farmer Deadlifts

8 DBL DB Push Press

6 Cat Cows

1 Round

:30 Row (full body)

1- DBL DB Romanian Deadlifts

8 DBL DB Floor Press

6 Alt. Scorpion Stretch

Strength

3 Sets

6 TNG Library Deadlifts*

*Keep all sets Moderate.

-Rest as needed between sets-

Metcon

Metcon (Distance)

EMOM x 20 Minutes

Minutes 1&2- Max Distance Row

Minute 3- 10 Deadlifts (Athlete Choice)

Minute 4- 15 DB Floor Press (Athlete Choice)
Score is TOTAL Meters.

I Don’t Know Why

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

5 inchworms with push up

10 reverse lunges

15 air squats

100 meter run

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

35 minute AMRAP:

600 meter run

100 bench press

600 meter run

100 box jumps

600 meter run

100 deadlifts

Huh?

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

5 Scap Pull-Ups

5 Up-Downs

10 Sit-Ups

5 Med Ball G2OH

AMRAP x 3 Minutes

5 Kip Swings

5 Burpees

5 Ball Slams

100m Med Ball Run

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP x 24 Minutes*

10 Pull-Ups

12 Burpees

10 Sit-Ups

12 Ball Slams (20/14)

*P1 Runs 400m while P2 does AMRAP. Once P1 returns, they will pick up were P2 left off. P2 then goes on a 400m Run.

Post Workout Strength

2-3 Sets

10/10 Banded High to Low Wood Chops

-Rest :30-

20 Banded Alt. Deadbugs

-Rest :30-

Max Banded Hammer Curls

-Rest as needed between sets-

Lighter Fluid

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:30 Jump Rope

5 Kang Squats

10 PVC Pass Through Lunges

2 Rounds

5 Plate YTWs

5 Barbell Snatch Grip High Hang High Pulls

10 PVC Overhead Squats

Weightlifting

On a 15:00 Running Clock…

Build to a Heavy 3-Rep Hang Power Snatch

Hang Power Snatch (Heavy Set of 3)

Metcon

Lighter Fluid (Time)

For Time

75 Thrusters (45/35)

200 Double Unders

75 Thrusters

Walking Rest

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

TABATA

8 Sets (:20 on/:10 off)

Calorie Row

2 Rounds

10 DBL KB Deadlifts

10 DBL KB Russian Swings

10 Plank Shoulder Taps

2 Rounds

7 PVC Upright Rows

7 PVC Hang High Pulls

7 PVC Hang Muscle Snatches

EXTENDED WARM-UP

3 Sets*

3 Hang High Pulls

+

2 Hang Muscle Snatches

+

1 Hang Power Snatch

*Perform all sets w/an empty barbell. Snatch prep work for tomorrow.

Metcon

Metcon (Time)

3 Sets

On a 6:00 Running Clock…

20/15 Calorie Row

100m KB Farmer Carry (Athlete Choice, Heavy)

40 Alt. Horn Taps

10/8 Calorie Row

50m DBL KB Front Rack Carry

20 Alt. KB Horn Taps

-Walking Rest w/Time Remaining-
Score is SLOWEST Set.

Tag Team

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 wall slides

10 squat therapy

10 calorie row

Metcon

Metcon (No Measure)

Find a Partner:

35 minute AMRAP:

800 meter run

50 hang clean and press

40 calorie row

30 pull ups

20 hang power snatch

10 burpees
*split reps evenly

*1 partner is working while the other is resting

Wednesday!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 5 Mintues

200m Run

5 PVC Good Mornings

10 Bodyweight Lunges

5 Inchworm Push-Ups

5 Bootstrap Squats

Weightlifting

3 Sets*

8 Back Squats @ 21X1

-Rest :30-

8/8 DB Farmer Split Squat

*Keep all sets moderate.

Remember Tempo…

1st Number is Down Portion

2nd Number is Down Position

3rd Number is Up Portion

4th Number is Up Position

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 Minutes

Minute 1- 20 Alt. Back Rack Lunges (115/75)

Minutes 2&3- 400m Run

Minute 4- :45 Max Hand Release Push-Ups
Score is TOTAL Reps of Push-Ups

Sun’s Out

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

20 Jumping Jacks

5 Bodyweight Good Mornings

5 Scap Pull-Ups

5 KB Deadlifts

2 Rounds

10 Up-Downs

5 KB Sumo Deadlifts + 5 KB Upright Rows

:15 Active Bar Hang

5/5 Single Arm Russian KB Swings

Strength

EMOM x 12 Minutes

Minute 1- 8-12 Banded Strict Pull-Ups*

Minute 2- 4-6 Broad Jumps

Minute 3- :45 Hollow Hold

*Ideally unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

10 KB Sumo Deadlift High Pulls (53/35)

10 Toes to Bar

10 Up-Downs

-Rest 1:00-

AMRAP x 5 Minutes

8 Russian KB Swings

8 Toes to Bar

8 Up-Downs

-Rest 1:00-

AMRAP x 4 Minutes

6 American KB Swings

6 Toes to Bar

6 Up-Downs
Score is TOTAL Rounds and Reps

Thunder and Lightning

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 Cossack squats

5 dynamic 90’s each arm

:30 seconds pigeon pose each leg

:30 child’s pose

Metcon

Metcon (No Measure)

8 minute EMOM:

minute 1: 15 kb sumo deadlift high pulls

minute 2: 30 DU/60 single jumps

at minute 8 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 12

at minute 12 begin:

8 minute EMOM:

minute 1: 15 Russian kb swings

minute 2: 15 up downs

at minute 20 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 24

at minute 24 begin:

8 minute EMOM:

minute 1: 15 kb swings

minute 2: 30 straddle jacks

at minute 32 begin:

600/500 meter row or 500 meter run (scale as necessary)