Hey, Hey, Hey!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 air squats

10 cossack lunges

20 single jump rope

10 pvc pass thru

10 pvc figure 8

100 meter run

10 spiderman lunges

:30 child’s pose

Metcon

Metcon (Time)

8 Rounds for Time:

20 db clean and press

15 ab mat sit ups

10 deadlifts

5 pull ups

400 meter row/run
40 minute time cap

Fantastic

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

100m Run

10 Ring Rows

10 Glute Bridge-Ups

8/8 Bodyweight Single Leg RDLs

6/6 Reverse Lunges

Strength

Every 3:00 x 4 Sets*

8/8 SA DB RDL

12 Alt. DB Goblet Front Foot Elevated Reverse Lunges

*Keep weight Moderate.

Metcon

Metcon (Time)

5 Rounds for Time

12 Deadlifts (135/95)

15 Pull-Ups

300m Run

Chipper

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up (No Measure)

10 minute AMRAP:

10 calorie row

:30 pigeon pose (each leg)

10 ring rows

10 pvc pass thrus

10 pvc good mornings

:30 standing quad stretch (each leg)

Metcon (Time)

400 meter run

120 DU or 250 single jumps

100/80 calorie row

80 goblet squats

60 box jumps

40 alt. db snatches

20 burpees

120 DU or 250 single jumps

400 meter run

Snatched

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Sets on a 6:00 Clock

10 PVC Pass Throughs

10 DB Good Mornings

5 Lunge + Lunge + Squat

10 Single DB Strict Press*

*After 1st round, switch to Push Press

Weightlifting

EMOM 6

5 Snatch Grip Behind the Neck Push Press*

-Rest 2:00-

EMOM 6

5 Hang Power Snatches**

*Option to build weight every other round. Keep weight Light/Moderate.

**Option to build weight every other round. Keep weight Moderate.

Snatch Grip Behind the Neck Push Press (5 Reps EMOM 6)

Hang Power Snatch (5 Reps EMOM 6)

Metcon

Metcon (Time)

10 Rounds for Time

5 DB Goblet Squats (50/35)

10 Alt. DB Snatches

Worst Nightmare

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 wall slides

10 squat therapy

50 single jump ropes

10 calories on rower

Metcon

Metcon (No Measure)

8 minute EMOM:

minute 1: 10 shoulder press

minute 2: 10 box step-ups or 30 DU/60 single

at minute 8 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 12

at minute 12 begin:

8 minute EMOM:

minute 1: 10 push press

minute 2: 10 box jumps or 30 DU/60 single

at minute 20 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 24

at minute 24 begin:

8 minute EMOM:

minute 1: 10 push jerks

minute 2: 10 box jump overs or 30 DU/60 single

at minute 32 begin:

600/500 meter row or 500 meter run (scale as necessary)

All Set

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

30 Single Unders

10 Scap Push-Ups

10 Tuck-Ups

:30 Easy Row

Into…

2 Rounds

30 Single Unders

10 Shoulder Taps

10 Scap Pull-Ups

:30 Moderate Row

Into…

1 Round

30 Doube Unders/Attempts

10 Push-Up to Pike

10 V-Ups

:30 Hard Row

Weightlifting

4 Sets of 5 Reps. Keep same weight for all sets. Keep weight Moderate/Heavy.

Tempo Bench Press (4×5)

3 Seconds Down

1 Second Up

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps

1:00- Double Unders

1:00- Push-Ups

1:00- Toes to Bar

1:00- Calorie Row

And So On…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

20 Lateral Hops over the Barbell

7/7 SA KB Deadlifts

10 Air Squats

10 Deadbugs

:30 Tuck Hold

Weightlifting

Tempo Back Squat (4×5)

2 Seconds Down

1 Second Up
4 Sets of 5 Reps. Weight remains the same throughout all 4 sets. Keep weight Moderate/Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

1-2-3 and so on…

Front Squats (155/105)

2-4-6 and so on…

Up-Downs Over Bar

3-6-9 and so on…

KB Swings (53/35)

-Rest 2:00-

AMRAP 7*

1-2-3 and so on…

Front Squats (155/105)

2-4-6 and so on…

Up-Downs Over Bar

3-6-9 and so on…

KB Swings (53/35)

*Reset from the beginning.

Score is TOTAL Rounds and Reps.

Wall balls and More Wall Balls

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up (No Measure)

2-3x:

100 meter run

10 pausing air squats

:30 standing quad stretch (each leg)

100 meter run

10 pvc good mornings

10 reverse lunges

Metcon (Time)

For Time:

80 wall balls

Then…

4 Rounds of

15 deadlifts

15 hand release push ups

Straight Into…

80 wall balls

Keep Going Up!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

30 Single Unders

10 Med Ball Deadlifts

100m Jog

10 Arm Haulers

Into…

2 Rounds

30 Single Unders (side to side)

10 Med Ball Thrusters

100m Jog

10 Up-Downs (switch to Burpees in 2nd Round)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

50 Double Unders

25 Ball Slams (20/14)

5 Burpees*

*Every round, increase Burpees by 5 Reps. 5-10-15 etc…

Finisher

3 Sets

10/10 Supported DB Bent Over Rows

10-15 Ring Skull Crushers

16-20 DB Goblet Curtsy Squats

-Rest as needed between sets-

So Ready

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 walkouts

10 air squats

10 reverse lunges

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

10 wall slides

Metcon

Metcon (Time)

Partner workout

round 1:

10 power cleans

20 db push press

300 meter run

40 alt. db snatch

rest 2 mins

round 2:

20 power cleans

30 db push press

400 meter run

10 alt. db snatch

rest 2 mins

round 3:

30 power cleans

40 db push press

100 meter run

20 alt db snatch

rest 2 mins

round 4:

40 power cleans

10 db push press

200 meter run

30 alt. db snatch
*weight on your barbell should start heavy and get lighter each round

*each partner is completing all the reps.