Bench Time

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds (8:00 Cap)

10 Scap Push-Ups

8/8 Single DB Curl to Around the World

8/8 Lunges

:30 Tuck Hold

Into…

2 Rounds

10 Scap Push-Ups

8/8 Single DB Curl to Around the World

8/8 Lunges

:30 Plank Hold

Weightlifting

Bench Press (5-5-5-5)

Work up to a Moderate/Heavy weight.

Metcon

Metcon (3 Rounds for reps)

TABATA 1- DB Floor Press (35/20)

TABATA 2- DB Suitcase Lunges

TABATA 3- Sit-Ups

-Rest 1:00 Between Each Full Tabata-

Score is Lowest Reps for each Tabata.

Maxi

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

:45 Row

10 Sumo Stance Good Mornings

10 Sumo Stance Air Squats

5/5 Single Arm KB Deadlift

10 Glute Bridge-Ups with a :02 hold at the top

Weightlifting

Sumo Deadlift (5-5-5-5)

Work up to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Reps)

Every 3:00 x 4 Sets

25/20 Calorie Row + Max KB Sumo DL High Pull (70/53)

-Rest 1:30 Between Sets-

Score is Total Reps

Round and Round

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 spiderman lunges

10 pvc pass thrus

10 wall slides

10 squat therapy

10 push up down dog

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner AMRAP:

10 hang squat cleans

200 meter run

30 sumo deadlifts

400 meter run

50 Russian KB swings
*one partner works at a time

*partners will both complete all reps (reps are not split)

A Lot!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 2

8 Scap Pull-Ups (:01 pause at top)

8 Alt. Groiners

8 Up-Downs

Into…

1:00 Row

Into…

AMRAP 2

8 Scap Pull-Ups

8 Alt. Box Step-Ups

8 Burpees

Extended Warm-Up

3 Sets*

5 Kip Swings

+

3 Kip Swing + Hip Drive

+

3 Kipping Pull-Ups

*Between each set, complete 3 Burpee Tall Box Jumps

Metcon

Metcon (Time)

For Time

1000/800m Row

80 Burpees

60 Pull-Ups

40 Box Jumps (30/24)

500/400m Row

40 Up-Downs

30 Ring Rows

20 Box Jump Overs (24/20)

-Time Cap 28:00-

Cheers to You

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 spiderman lunges

10 pvc pass thrus

10 wall slides

10 squat therapy

10 push up down dog

Metcon

Metcon (No Measure)

25 minute EMOM:

minute 1: 12/15 calorie row

minute 2: 12 box jumps

minute 3: 12 pull ups

minute 4: max burpees

minute 5: rest

Jerky

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (7:00 Cap)

100m Run

10 Med Ball Deadlifts*

10 DB Strict Presses**

10 Tuck-Ups

10 Scap Push-Ups***

*RD 1= Med Ball Deadlift, RD 2= Med Ball Strict Press, RD 3= Ball Slams

**RD 1+2= DB Strict Press, RD 3= DB Push Press

***RD 1= Scap Push-Ups, RD 2= Scap Pull-Ups, RD 3= Knee Raises

Weightlifting

Push Jerk (5-5-5-5)

Work up to a Moderate/Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5*

6 Push Jerks (155/105)

9 Toes to Bar

12 Ball Slams (20/14)

– Rest 1:00 Between AMRAPs-

AMRAP 5

6 Push Jerks

9 Toes to Bar

12 Ball Slams

*Pick up where you left off in 2nd AMRAP

Time Limit

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 calorie row

10 PVC pass thrus

10 empty barbell shoulder press

10 pausing air squats

10 PVC figure 8’s

Metcon

Metcon (AMRAP – Reps)

6 rounds:

In 4 minutes complete:

500 meter row/400 meter run

10 deadlifts

10 power cleans

10 push jerks

max wall balls with remaining time

Rest 2 minutes and repeat

Squat it Up!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 10:00 Running Clock…

200m Jog

Into…

25′ Toe Walks

25′ High Knees

25′ Heel Walks

25′ Butt Kickers

25′ Kareoka

25′ Skips

Into…

200m Run

Into…

AMRAP in remaining time…

10 Ait Squats

8 Sit-Ups

6 Up-Downs

Weightlifting

Front Squat (10-8-6)

Work to a Moderate-Heavy Weight.

Metcon

Metcon (Time)

3 Rounds for Time

400m Run

20 Front Squats (135/95)*

*Front Squats should be from the ground.

Monster

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

10 side lunges

10 hrpu

Metcon

Metcon (3 Rounds for time)

Every 10 minutes for 30 minutes:

20 kb high pull

30 kb swings

40 goblet squats

50 ab mat sit ups

600/500 meter row*

-rest the remaining time
*sub a 600 meter run

*scale row as necessary

Snatcher

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds (4:00 Cap)

100m Run

10 Up-Downs

6 Alt. Scorpions

10 Alt. Single DB Sumo Deadlifts

2 Rounds (4:00 Cap)

:30 Single Unders

:30 Tuck Hold

5/5 Moose Antlers

5/5 Single Arm DB High Pulls

Weightlifting

Take 15-20 minutes to build to a Moderate weight. Rest as needed between sets.

Snatch Progession (6 Sets)

1 Snatch Deadlift

+

1 High Hang Power Snatch

+

1 Hang Power Snatch

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

11 Up-Downs

22 Alt. DB Hang Power Snatches (50/35)

44 Double Unders