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.

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