Rain, Rain Go Away

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

200m Row

10 Above the Knee Deadlifts*

20 Crossbody Mountain Climbers

:30 Tuck Hold

R2: Below the Knee Deadlifts

R3: Full Deadlifts

Weightlifting

Deadlift (10-8-6-10-8-6)

Work to a heavier set of 6 than last week. Moderate/Heavy.

Metcon

Metcon (Time)

10 Rounds

15 Sit-Ups

200m Row

1 Deadlift (Athlete Choice, AHAP)

No School

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run/row

10 pvc good mornings

10 pvc pass thrus

100 meter run/row

10 pvc Romanian deadlifts

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute EMOM

5 deadlifts*

right into:

15 minute AMRAP:

5 pull ups

10 wall balls

15 ab mat sit ups
*increase weight

Don’t Give Up

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter jog

:30 second pigeon pose (each leg)

5 push up into down dog

:30 couch stretch (each leg)

10 spiderman lunges

:30 child’s pose

10 pvc pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

35 minute AMRAP:

100 DU or 200 singles

50 front squats

20 pull ups

50 hang power snatch

800 meter run

100 DU or 200 singles

50 kb swings

20 toes to bar

50 push press

800 meter run
*split reps evenly

*one partner works and one partner rests

Sleepy Head

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 5

Minute 1- :50 Row

Minute 2- :15 Active Hang + 10 Kip Swings

Minute 3- 10 Snatch Grip Deadlift + 10 Snatch Grip Upright Rows

Minute 4- :15 PVC Pass Throughs + 10 PVC Behind the Neck Press

Minute 5- :50 Flag Pole Stretch

Weightlifting

On a 10:00 Running Clock…

Perform 4 Sets of the Complex.

After each set, complete 5-7 Kip Swings.

Snatch Grip Deadlift Complex (4 Sets)

2 Snatch Deadlifts

+

3 Hang Power Snatches
Set 1- Light/Moderate

Set 2- Moderate

Sets 3&4- Moderate+

Metcon

Boiling Point (AMRAP – Rounds and Reps)

AMRAP 25

15/12 Calorie Row

12 Toes to Bar

9 Hang Power Snatch (115/75)

12 Toes to Bar

15/12 Calorie Row

-Rest 1:00 After a Full Round-

Frosty

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1:00 Row

Into…

AMRAP 4

4 Inchworm (no push-up)

8 Up-Downs

8 Step-Ups

4 Push-Up to Pike

Into…

1:00 Row

Then…

Warm-up to DB Floor Press weight.

Metcon

Metcon (AMRAP – Reps)

In Teams of 2…

AMRAP 23*

12/10 Calorie Row

15 DB Floor Press (50/35)

*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done will a full round, switch!
Score is Total Burpee Box Jumps

Fridayness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Sets (8:00 Cap)

100m Run

5/5 Cossack Squats

:20 Goblet Squat Hold

2 Sets

200m Run (Hard)

10 Groiners + Twist

10 Goblet Squats

Weightlifting

Back Squat (10-8-6-10-8-6)

“Wave Loading” Do first 10-8-6, building as you go. Next 10-8-6 will be slightly heavier than the first. End at a Moderate set of 6.

Week 2 of 9.

Metcon

Metcon (Time)

5 Rounds for Time

6 Back Squats (155/105)

200m Run

Quantum Leap

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

:20 Row

6 Alt. Bird Dogs (Deadbugs Round 2)

8/8 Staggered Stance Good Mornings

10 Alt. Cossack Squats (Jumping Lunges Round 2)

Weightlifting

Deadlift (10-8-6-10-8-6)

“Wave Loading” Do first 10-8-6, building as you go. Next 10-8-6 will be slightly heavier than the first. End at a Moderate set of 6.

Week 2 of 9.

Metcon

Quantum Leap (Time)

For Time

10 Deadlifts (185/135)

10 Jumping Lunges

15/12 Calorie Row

20 Deadlifts (155/105)

20 Jumping Lunges

25/20 Calorie Row

40 Deadlifts (115/75)

40 Jumping Lunges

50/40 Calorie Row

Front and Back

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter row

10 squat therapy

10 wall slides

10 Samson stretch

5 inch worms

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

30 deadlifts

30/25 calorie row

30 front rack alt. lunges

30 ab mat sit ups

Yes Siree

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter row

5 inchworms

10 air squats

10 jump squats

10 dynamic 90’s (5 each side)

10 glute bridges

Metcon

Metcon (No Measure)

Tabata:

single arm kb swing (right)

single arm kb push press (right)

single arm kb bent over row (right)

burpees

single arm kb swing (left)

single arm kb push press (left)

single arm kb bent over row (left)

burpees
*move from one movement to the next

* 7 rounds total

HBD MJM

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

1:00 Cardio Choice (Run, Row, Jump Rope, Burpees)

:30 Hollow Hold

20 SLOW Alt. Plank Shoulder Taps

10 Arm Haulers

5 Bodyweight Kang Squats

2 Rounds

8/8 Single Arm Ring Rows

50′ Bear Crawl

:15/:15 Single Arm Plank Hold

Metcon

Metcon (No Measure)

3-4 Sets for Quality

3 Wall Walks

12 DB Arnold Press (Athlete Choice, Moderate)

10/10 Single Arm Ring Rows

15-20 Slow Banded Overhead Tricep Extensions

50′ Slow Bear Crawl

50′ Slow Reverse Bear Crawl

:30/:30 Single Arm Plank*

*Complete all :30 on one side. Switch sides after each full round.

-Rest 1:00 Between Sets-

Finisher

OPTIONAL FINISHER (Time Permitting)

4 Sets (:40 on/:20 off)

Movement 1- Single DB Curls

Movement 2- Single DB Flutter Kicks