TNG

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1:00 Easy Row

:30 Moderate/Hard Row*

:30 Easy Bike

2 Sets (Empty Barbell)

5 Push-Up to Pike

5 Up-Down Over Bar

5 High Hang Muscle Cleans

10 Alt. Elbow Punches

3 Slow Hang Power Clean Drops**

*Should be less than workout pace.

**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point, whip the barbell to shoulders while dropping under to a 1/4 squat. Can be performed without any weight or with a Med Ball.

Strength

6 Sets

3 TNG Power Cleans*

-Rest 1:30 Between Sets-

*Immediately following each set, Row for :30 at a Moderate pace then rest 1:30 until next set. Start Moderate and build up to or beyond workout weight.

Power Clean Application Day.

Metcon

Full Send (Calories)

EMOM x 15 Minutes

Minute 1- :20 Max Calorie Row Sprint

Minute 2- 15 Burpees Over Bar

Minute 3- 5 Power Cleans (185/135)
Score is TOTAL Calories

Cycle Through

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

250 meter row/200 meter run

10 squat therapy

10 walkouts

10 air squats

10 side squats (each way)

Metcon

Metcon (AMRAP – Reps)

6 rounds

In 5 minutes complete the following:

300 meter run/400 meter row

10 KB swings

10 burpees

10 goblet squats

max ab mat sit ups

*rest 1 minute and repeat

Slide

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 4 Minutes

15 Plate Hops

10 Feet Elevated Glute Bridge-Ups

5 Good Mornings

2 Rounds

6 Alt. 90-90 Hip Rotations

15:/:15 Single Leg Balance*

6 Med Ball Ground to Overhead

30 Single Unders**

*2nd Round: 5/5 Single Leg RDL

**2nd Round: 30 Doubles (:30 Practice)

Strength

3 Sets

6 Reps of 1+1/2 Back Squats*

-Rest 2:00 Between Sets-

*Start Moderate and build to Moderate/Heavy Weight. Superset each set with 15 Feet Elevated Med Ball Glute Bride-Ups.

**1 Rep= Squat Down + Stand to Parallel + Squat Down + Stand

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

10 Med Ball Squats (30/20)*

12 Ball Slams

32 Double Unders

-Rest 2:00-

AMRAP x 4 Minutes

5 Med Ball Squats

6 Ball Slams

16 Double Unders

*Can be held any way.
Score is TOTAL Rounds and Reps.

Portraits

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

3/3 DB Scap Push-Ups (3 reps w/one hand on a DB then switch hands)

5 Scap Retracts*

7/5 Calorie Row

2 Rounds

10 Alt. DB Deadlifts

5/5 Single Arm DB Upright Row

5 Kip Swigns + 5 Kipping Knee Raises

*On the rig, pull the shoulders down and away from the ears first. Then, squeeze them back towards the spine while pushing down on the bar.

Strength

3 Sets

1:00/1:00 Single Arm DB Overhead Hold*

20 Banded Lat Push-Downs

10/10 Single Leg Seated Lifts

*Mod/Heavy weight that allows for an unbroken 1:00 hold per arm.

-Rest as needed between sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 Minutes

Minute 1- 15/12 Calorie Row

Minute 2- 8/8 Single Arm DB Deficit Push-Ups (50/35)

Minute 3 & 4- AMRAP of the following*…

8 Toes to Bar

8 Alt. Hang DB Snatch

*Pick up where you leave off.

Sophiesta

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

200m Run

3 Sets* (:20 on/:10 off)

Movement 1- Good Mornings

Movement 2- Barbell Elbow Punches

Movement 3- Alternating Lunges

Movement 4- Dead Bugs

*1 Set= Movement 1 to Movement 4

200m Run

Strength

Every 1:30 x 6 Sets*

1 Clean Pull

+

1 Power Clean

*Start Moderate and build to a Moderate/Heavy complex.

Power Clean Application Day.

Metcon

Metcon (Time)

4 Sets

On a 5:00 Running Clock…

400m Run

30 Walking Lunges

20 Sit-Ups

10 Power Cleans (165/115)

-Rest the remainder of time-
Score is the SLOWEST set.

Keep Moving

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single unders

5 ring rows

10 air squats

100 meter row

5 inchworms

10 reverse lunges

Metcon

Metcon (No Measure)

35 minute AMRAP

Partners will split the following:

400 meter run

20 power cleans

50 DU/100 single unders

400 meter run

20 front rack alt. lunges

50 DU/100 single unders

400 meter run

20 deadlifts

50 DU/100 single jumps

Saturday in the Park

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

400m Run

AMRAP x 5 Minutes

8 Up-Down Step-Ups

5/5 Moose Antlers

5 Empty Barbell Cuban Presses

10 Slow Calf Raises

Weightlifting

Bench Press (12-10-8)

Start Moderate and build to Moderate/Heavy.

Metcon

Complete in Teams of 2.

Rest 2:00 between Part 1 & Part 2.

Metcon (AMRAP – Rounds and Reps)

1) AMRAP x 10 Minutes*

7 Push Press (115/75)

7 Box Jumps (30/24)

7 Up-Downs

*P1 works while P2 rests. Partners will alternate every movement. P1 performs 7 Push Press, P2 performs 7 Box Jumps, P1 performs 7 Up-Downs, P2 performs 7 Push Press, etc… Only 1 athlete is working at a time.

Metcon (Time)

2) 14 Rounds for Time*

7 Push Press (115/75)

7 Up-Down Box Jump Overs (24/20)

*P1 completes 1 full round while P2 rests. Athletes switch each round until 14 rounds are completed. 7 per partner.

Friday is Here!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10 Air Squats

5/5 Split Squats

5/5 Single Arm KB Deadlifts

10 Scap Push-Ups

2 Rounds

5 1+1/2 Air Squats

5/5 Front Foot Elevated Split Squats

5/5 SA Russian KB Swings

5 Push-Up to Pike

Strength

3 Sets

6 Reps of 1+1/2 Back Squats*

-Rest 1:30-

6/6 DB Farmer Front Foot Elevated Split Squats

-Rest 1:30 Between Sets-

*1 Rep= Squat Down + Stand to Parallel + Squat Down + Stand

Start Light and build to a Moderate weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 14:00 Running Clock…

40 KB Goblet Squats (53/35)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups

9 Russian KB Swings

6 American KB Swings

Bring It Back

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!

*work at 1 station for 3 minutes

*rest for 1 minute

*cycle to the next station

*you will hit each station 3 times

Station 1

10 med ball cleans

20 ball slams

Station 2

10 kb swings

20 decline plank jacks

Station 3

10 renegade rows

20 straddle jacks

You Can Do It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 7 Minutes

10 Med Ball G2OH

8 Med Ball Step-Ups

6 Scap Pull-Ups

4 Kip Swings

Metcon

Metcon (Time)

FOR TIME

1000/800m Row

60 Ball Slams (20/14)

50 Toes to Bar

40 Alt. Med Ball Step-Ups*

500/400m Row

30 Ball Slams

25 Toes to Bar

1000/800m Row
*To a reasonable height (90 degrees with foot on box)

Can hold Med Ball any way above the waist.

Post Workout Strength

Optional Post Workout Strength

2-3 Sets

:30 Single Arm Med Ball Overhead Hold (Right)

-Rest :15-

30 Alt. V-Ups

-Rest :15-

:30 Single Arm Med Ball Overhead Hold (Left)