Work It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

2:00 EZ Bike

INTO…

AMRAP x 5 MINUTES

5/5 Single Leg Barbell RDLs

10 Barbell Upright Row

10 Elbow Punches

5 Ring Rows + :10 Top of Ring Row Hold (or :10 Chin over Bar Hold)

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*

1 Deadlift

+

3 Hang Power Cleans

*Start Moderate and Build Beyond Workout Weight.

(Score is Weight)

Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

6 Deadlift (155/105)

6 Pull-Ups

4 Hang Power Clean

4 Chest to Bar Pull-Ups

*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Rower. Once P1 completes a full round partners switch.

(Score is Total Cals)

Lighter Fluid

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Single Unders

10 Slow Air Squats

INTO…

AMRAP x 3 MINUTES

20 Big Jump Single Unders

10 Slow PVC Thrusters

INTO…

AMRAP x 3 MINUTES

:20 Double Under Attempts

10 Slow Barbell Front Squats

Strength

Thruster (5-5-5*)

*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.

(Score is Weight)

Workout

Lighter Fluid (Time)

For Time

75 Thrusters (45/35)

200 Double Unders

75 Thrusters

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Empty Barbell Bicep Curls

20 Alt. Windshield Wipers

(No Measure)

Sweet Creature

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!

From minutes 0-5 minutes

AMRAP:

10 kb sumo deadlift high pulls

10 Russian kb swings

10 kb around the worlds (10 each way)

at minute 5, run 600 meters

from minutes 10-15

AMRAP:

10 double db bent over rows

10 double db front-side raises

10 burpees

at minute 15, run 600 meters

at minute 20, repeat 1st AMRAP

at minute 25, run 600 meters

at minute 30, repeat 2nd AMRAP

Reunite!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Alt. Plank Shoulder Taps

150/100m Row

10 KB Deadlifts

5 KB Upright Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 8 KB Sumo Deadlift High Pulls + 12 Russian KB Swings (53/35)

MIN 3 – :45 Max Up-Downs

(Score is Total Reps of Up Downs)

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Alt. KB Around the World

MIN 2 – :25/:25 Single Arm KB Overhead Hold

MIN 3 – 10 Rower Pike Ups

(No Measure)

Bejeweled

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Cardio Choice (Increase pace each round)*

MIN 2 – 5 Push-Up to Pike + 5 Wide Grip Behind the Neck Barbell Press

MIN 3 – 5 Slow Scap Pull-Ups + 5 Controlled Kip Swings

*Run, bike, row or ski are all on the table! After you finish the :30 effort…perform :30 of dynamic stretching: trunk twists, arms crosses, standing knee pulls or standing ankle pulls.

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 5-7 Strict Press*

MIN 2 – :25 Hollow Hold + :25 Superman Hold

MIN 3 – 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises

*Start at 1st Workout Weight and Build to Final Workout Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

5 Strict Pull-Ups

5 Toes to Bar

7 Strict Press (75/55)

-Rest 1:30-

AMRAP x 5 MINUTES

4 Strict Pull-Ups

4 Toes to Bar

5 Strict Press (95/65)

-Rest 1:30-

AMRAP x 3 MINUTES

3 Strict Pull-Ups

3 Toes to Bar

3 Strict Press (115/75)

(Score is Total Rounds + Reps)

Jump High!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

2 SETS*

:20 WORK // :10 REST

MOVT 1 – Air Squats w/calf raise at top

MOVT 2 – High Knees

MOVT 3 – Alt. Lunges

MOVT 4 – Burpees w/Tall Jump!

*1 SET = MOVT 1 – MOVT 4

INTO…

1-2 ROUNDS

6 Alt. Cossack Squats

8 Alt. Box Step-Overs*

200m Run

*2nd Round: 4 Burpee Box Jump Overs

Strength

Metcon (Weight)

EVERY 4:00 x 4 SETS

10/10 Single DB Suitcase Deadlift

8/8 SA Seated DB Arnold Press

6 Tall Box Jumps (Athlete Choice)

-Rest with Time Remaining-

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

200m Run

8 Burpee Box Jump Overs (24/20)

4 DB Devil’s Clean (50/35)

(Score is Time)

Daydream

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

5 push ups

10 air squats

15 reverse lunges

10 pvc pass thrus

5 figure 8’s (each arm)

Metcon

Metcon (No Measure)

From 0-10 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 db devil cleans

10 db suitcase deadlifts

rest 2 minutes:

From 12-22 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 burpees

10 box jump overs

rest 2 minutes:

From 24-34

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 man makers

10 seated db arnold press (5 each arm)

Easy Peasy

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

30 Mountain Climbers

10 Med. Ball Deadlifts

5 Air Squats

5 Med. Ball Squat Cleans

INTO…

2 ROUNDS

10/8 Cal Row

8/8 Split Squats

8 Med. Ball Thrusters

16 Crossbody Mountain Climbers

Strength

Metcon (No Measure)

3 SETS

8/8 Bulgarian Split Squats

Immediately Into…

1:00 Wall Sit

-Rest as Needed b/t Sets-

*Option to Add Weight.

(No Measure)

Workout

Metcon (Time)

5 SETS

ON A 3:30 RUNNING CLOCK…

20/15 Cal Row

40 Alt. Crossbody Mountain Climbers

20 Wall Balls (20/14)

-Rest the Remaining Time-

(Score is Slowest Set)

Swticharoo

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Jumping Jacks

10 Up Down Step-Overs*

20 Alt. Shoulder Taps

5/5 Side Plank Rotations

*At the 3:00 Mark Switch to 5 Burpee Box Jump Overs

Workout

Metcon (1 Rounds for reps)

EMOM x 24 MINUTES

MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows (50/35)*

MIN 2 – 10 DB Push Press**

MIN 3 – :25/:25 Side Plank Hold

MIN 4 – :50 Max Burpee Box Jump Overs (24/20)

*After completing the 8 RR…immediately hold a Plank until :50 mark.

**After completing the 10 PP…immediately hold the Front Rack until :50 mark.

(Score is Lowest Set of BBJO)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 DBL DB Gun Gun Hold

-:30 Rest-

20 Alt DB Hammer Curls

-:30 Rest-

15 Box Dips

-Rest 1:00 b/t Sets-

(No Measure)

Two Ghosts

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run/row

10 pvc good mornings

10 pvc pass thrus

10 spiderman lunges

10 pvc figure 8’s

10 pvc o/h squats

10 dynamic 90’s (5 each arm)

Metcon

Metcon (Time)

35 minute AMRAP:

Partners will split reps

50 bench press

20 box jump overs

400 meter run

50 hang clean and press

20 burpees

400 meter run