Cliffhanger

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

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

Movement 1- Plank Rotations

Movement 2- Lunges

*1 Set= Movement 1 + Movement 2

2 Rounds

5/5 Bodyweight Windmills

10 Deadlifts

15 Russian KB Swings*

*2nd Round: Switch to American KB Swings

Metcon

Cliffhanger (Time)

FOR TIME

50 Hang Power Cleans (115/75)

50 Front Rack Alt. Lunges

50 Burpees Over the Bar

100 KB Swings (53/35)

100 Sit-Ups

Post Workout Strength

2-3 Sets

5/5 KB/DB Windmill

10/10 Single Arm KB/DB Upright Row

1:00 Weighted Plank Hold

-Rest as needed between sets-

September the 1st

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 spiderman lunges

10 Cossack squats

10 pvc pass thrus

10 pvc good mornings

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner workout:

partner A: 300 meter run/400 meter row

partner B: cycle through the following movements:

10 hang power cleans

10 front rack lunges

10 box jump overs

The Bright Side

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3:00 Easy Row

:30 L/R Samson Stretch

1:00 Moderate Row @ workout pace

3 Sets

:15 High Knees

:15 Butt Kickers

10 Reverse Lunges w/Med Ball

10 Med Ball Strict Presses (:03 descent)

Weightlifting

On a 15:00 Running Clock…

Build to a Heavy 3-Rep Strict/Shoulder Press.

Shoulder Press (Heavy 3-Rep Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes

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

15/12 Calorie Row

100m Med Ball Run

-Rest 2:00 Between Sets-

AMRAP x 6 Minutes

15 Wall Balls

12/10 Calorie Row

50m Med Ball Run
Score is TOTAL Rounds and Reps.

How Long?

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)

35 minute AMRAP:

300 meter run

20 alt. single arm kb Russian swings

20 push ups

300 meter run

20 deadlifts

20 ab mat sit ups

Hang On!!!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2:00 Row or Run

2 Rounds

10/10 SA Banded Lat Push-Downs

5 Scap Retracts

5 PVC 3-Point Contact Drill*

5 Cat/Cows

*Line a PVC pipe behind you. One hand up top and the other at the bottom. Squeeze the shoulder blades together and keep the head + middle of shoulders + top of the glutes in contact with the PVC as you bow forward, hinging.

Weightlifting

Build up to or slightly beyond workout weight. Superset each set with 10/10 Supported DB Bent Over Row.

Rest as needed between sets.

Deadlift (3 Sets of 6 @ 30X1)

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Metcon

Metcon (Time)

FOR TIME*

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

Unbroken Deadlifts (225/155)

*Complete 8 Toes to Bar after each full set. If cannot complete set of DL unbroken or bar drops mid-set, must start that set over. No additional penalty.

First Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

3 Cat/Cows

3 Up-Downs

3 Air Squats

5 Cal Row (Moderate Pace)

AMRAP x 3 Minutes

3/3 Moose Antlers

4 SA Alt. DB Burpees

4 Goblet Squats

6 Cal Row (Hard Pace)

Weightlifting

Start Moderate and build to a Moderate/Heavy weight.

Superset each set with 10/10 Half Kneeling SA DB Arnold Press.

Rest as needed between sets.

Bench Press (10-8-6*)

Start Moderate and build to a Moderate/Heavy weight.

Metcon

Metcon (Calories)

4 Sets

On a 4:00 Running Clock…

24 DB Goblet Squats (50/35)

12 Alt. SA DB Devil’s Press

Max Cal Row in Time Remaining…

-Rest :30 Between Sets-
Score is TOTAL Calories.

Puppy Brain!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 5 Minutes

20 Single Unders

10 Alt. Lunges

10 Sumo Good Mornings

20 Alt. Shoulder Taps

EXTENDED WARM-UP

EMOM x 8 Minutes

Minute 1- 100m Run

Minute 2- 10 Empty Barbell Back Rack Alt. Lunges

Minute 3- :45 Row

Minute 4- 5 Empty Barbell Sumo Deadlift High Pulls + 5 Push Press

Metcon

Metcon (Time)

FOR TIME

800m Run

1000/800m Row

40 Alt. Back Rack Lunges (95/65)

80 Double Unders

400m Run

500/400m Row

40 Sume Deadlift High Pulls

80 Double Unders

200m Run

250/200m Row

40 Push Press

80 Double Unders

Happy

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 Samson stretch (5 each leg)

10 dynamic 90’s (5 each arm)

10 spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (Time)

Partners will complete for time:

1 mile run

30 hang power snatch

30 push press

30 pull ups

30 ab mat sit ups

800 meter run

20 hang power snatch

20 push press

20 pull ups

20 ab mat sit ups

400 meter run

10 hang power snatch

10 push press

10 pull ups

10 ab mat sit ups
*partners will split reps evenly

*one partner is working while the other is resting

Splitsies!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 6 Minutes (:45 on/:15 off)

Minute 1- Row (Moderate)

Minute 2- 5 Med Ball Good Mornings into Max Med Ball Deadlifts

Minute 3- Row (Moderate/Fast)

Minute 4- 10 Scap Push-Ups into Max Push-Up Negatives

Minute 5- Row (Sprint)

Minute 6- Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

2 Sets

AMRAP x 12 Minutes*

80 Ball Slams (20/14)

50 Hand Release Push-Ups

20 Strict Pull-Ups**

-Rest 1:00 Between Sets-

*Partition work as needed. P1 works while P2 rests. Pick up where you left off.

**Scale to Banded or challenging Ring Rows.
Score is TOTAL Rounds and Reps.

Post Workout Strength

2-3 Sets

20 DB Floor Press

15 DBL DB Hammer Curls

10 DBL DB Bent Over Reverse Flyes

-Rest as needed between sets-

Take Your Time!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

7 Up-Downs

7 Med Ball Front Squats

7 Scap Pull-Ups

2 Rounds

7 Up-Downs to Target

7 Med Ball Thrusters

7 Kip Swings

2 Rounds

7 Up-Downs Over Barbell

7 Wall Balls

7 Kipping Knee Raises or Toes to Bar

Weightlifting

On a 15:00 Running Clock…

Build to a Heavy 1-Rep Power Clean.

Perform with optimal mechanics.

Power Clean (Heavy 1-Rep Power Clean)

Metcon

Metcon (Time)

7 ROUNDS FOR TIME

3 Power Cleans (85% of 1-Rep Power Clean)

6 Up-Downs Over Bar

9 Toes to Bar

12 Wall Balls (20/14)