Watermelon Sugar

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

5 ring rows

5 kip swings

10 reverse lunges

10 Cossack squats

10 dynamic 90’s

Workout

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

5 pull ups

10 kb swings

15 goblet squats

20 ab mat sit ups

*every 5 minutes run 300 meters/row 400 meters

The Day After

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

250/200m Row (20-25 s/m)

10 Med Ball Deadlifts

5 Push-Ups to Pike

10 Banded Lat Push Downs

-1:00 Rest-

AMRAP x 4 MINUTES

250/200m Row (25-30 s/m)

10 Med Ball Ground To Overhead

20 Alt. Shoulder Taps

10 Banded Dante Rows

Strength

Pull-ups (3xMax Reps*)

*3 SETS

Max Reps ‘Unbroken’ Strict Pull-Ups

-Rest As Needed b/t Sets-

*Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows. Retest day.

(Score is Highest Set)

Week of 5 of 5

Workout

Metcon (Distance)

EMOM x 14 MINUTES

MIN 1 – 8 Ball Slams (20/14) + 8 Pull-Ups

MIN 2 – :45 Max Meter Row

(Score is Lowest Meters)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

500 Alt. Box Step-Ups (to 90 degree knees)

Week 3 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Happy Halloween!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10/8 Cal Row

5/5 Moose Antlers

10 Calf Raises

5 SLOW Air Squats

INTO…

2 ROUNDS

5/4 Cal Row

5 Empty Barbell Strict Press

20 Tall Jump Single Unders*

5 Jumping Air Squats

*Option to practice Double Unders in 2nd Round.

Strength

Push Press (3×2 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 5 of 11

Workout

BOSS WITCH (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
9 Thrusters (115/75)
13/11 Cal Row
17 Double Unders

(Score is Rounds + Reps)
NOTE: New Benchmark

As It Was

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

10 wall slides

10 squat therapy

10 pvc pass thrus

10 pvc good mornings

10 slow spiderman lunges

Workout

Metcon (No Measure)

Partners will split the following reps for time:

100-80-60-40-20

alt. db snatch

hang power cleans

single arm alt. devil press

*600 meter run after each round

Ahead of Time

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

1 ROUND

250/200m Row

:20 Squat Hold

5 Empty Barbell Deadlifts

5 Upright Rows

INTO…

1 ROUND

500/400m Row (time trial)

:45 Bodyweight Wall Sit

5 Hang High Pulls

6 Alt. Elbow Punches

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Hang Power Clean (155/105)

MIN 4 – :45 DB Weighted Wall Sit (Athlete Choice, Heavy)*

*Option to Hold DB in Gun or Goblet Position.

(Score is Max Reps of Hang Power Cleans)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Side Plank Leg Lifts

MIN 2 – :50 Max DB Glute Bridge-Ups

MIN 3 – :50 Max Alt. DB Slides

(No Measure)

Mandatory

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

2 ROUNDS

30 High Knees

10 Med Ball G2OH

10 Knee Push-Ups

10 Scap Pull-Ups

:30 High Jump Singles

INTO..

2 ROUNDS

30 Butt Kicks

10 Ball Slams

10 Hand Release Push-Ups

10 Kip Swings

:30 Double Under Practice

Strength

Metcon (AMRAP – Reps)

1.) 4 SETS, :20 ON // :40 REST

Max Pull-Ups or Ring Rows*

*Kipping, Banded, or Strict

(Score is Max Reps Pull-Ups)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

2.) 3 SETS*

10 DB Bent Over Reverse Flyes

15 DBL DB Hammer Curls

*Use a light or light-moderate weight

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES*

50m Run

30 Ball Slams

15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run

30 Pull-Ups

15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 10 MINUTES

200m Run

30 Hand Release Push-Ups

15 Synchro Sit-Ups

*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together.

(Score is Total Rounds + Reps)

Legs!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

8 Alt. Lunges

6 MB Thrusters

4 Barbell Press Up & Overs*

INTO…

AMRAP x 3 MINUTES

8 Barbell Back Rack Lunges

6 Wall Balls

4 Barbell Press Up & Overs

*Barbell starts in the front rack, is pressed up overhead, and carefully lowered/absorbed onto the back rack.

Strength

Front Squat (4×3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 4 of 11

Workout

Metcon (Time)

FOR TIME

30 Alt. Back Rack Lunges (115/75)

20 Wall Balls (20/14)

50m DBL KB Farmer Carry (53/35)

20 Alt. Back Rack Lunges

40 Wall Balls

100m DBL KB Farmery Carry

10 Alt. Back Rack Lunges

60 Wall Balls

50m DBL KB Farmer Carry

(Score is Time)

Moments

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

5 push ups into strict mountain climbers

10 pvc pass thrus

10 pvc good mornings

10 dynamic 90’s each arm

Metcon

Bring your boxing gloves!

10 minute AMRAP:

12 dual db hang cleans

9 dual db push press

6 box jumps

100 meter run

*2 minute rest

10 minute AMRAP:

12 dual db bent over row

9 skull crushers

6 renegade row with push up

100 meter run

*2 minute rest

10 minute AMRAP:

12 dual db flies

9 dual db floor press

6 dual db front/side lateral raises

100 meter run

Don’t Fall Behind!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

4 SETS (:15 ON // :15 OFF)

MVMT 1 – Box Step-Ups

MVMT 2 – Jumping Air Squats

MVMT 3 – Kipping Swings

MVMT 4 – Knee Push-Ups

1 SET = MVMT 1 – MVMT 4

Strength

Metcon (No Measure)

3 SETS

15 Banded Hollow Pushdowns

10/10 Single Arm Ring Rows

10 DB Front Raise + Lateral Raise*

-Rest As Needed b/t Sets-

*1 REP = 1 Front Raise + 1 Lateral Raise

(No Measure)

Workout

Metcon (Time)

4 SETS

ON A 4:30 RUNNING CLOCK…

15 Box Jumps (24/20)

30 DB Floor Press (35/20)

15 Toes to Bar

30 Alt. No Push-Up Renegade Rows

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Sweet

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

3 SETS

100m Run

4 Hand Release Push-Ups

8 Hollow Rocks

12 Stiff-Legged Deadlift*

*Empty Barbell. Movement starts at mid-shin or slightly above. Return the bar gently to the ground after the 12th rep.

Strength

Deadlift (4×3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 4 of 11

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES*

20-15-10

Burpees

Deadlift (185/135

*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.

(Score is Total Reps)