No Way

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5/5 Bodyweight Split Squats

6 Alternating Step-ups + 4 Box Jumps

5 High Hang Pulls + 5 Hang Muscle Cleans

5 Scap Push-ups + 5 Push-ups

5 Lateral Burpees over the barbell

Weightlifting

Every 2:00 x 6 Sets

6/6 Front Rack Split Squats

Split Squat (6 each side )

Metcon

Metcon (AMRAP – Reps)

EMOM 12

Minute 1- 15-20 Box Jumps (24/20)

Minute 2- :40 Hang Power Cleans (95/65)

Minute 3- 15-20 Push-ups

Minute 4- :40 Front Rack Hold

Carry Me Home

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter run/row

10 reverse lunges

10 o/h squats with pvc

10 pass thrus

10 sit ups

Metcon

Metcon (No Measure)

every 2 minutes for 12 minutes:

15 deadlifts

50 DU or 150 singles

rest 2 minutes

every 2 minute for 12 minutes:

15 front squats

200 meter row or run

rest 2 minutes

every 2 minutes for 12 minutes:

15 kb swings

15 box jumps

Deadliest

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3 Rounds:

15 Air Squats

30 Mountain Climbers

15 KB Deadlifts

15 Russian KB Swings

Weightlifting

15 minutes to build to a heavy set of 3 Deadlifts.

Deadlift (7-5-3-7-5-3)

Metcon

Rest 2 mintues between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

2,4,6 and so on…

Deadlifts (135/95)

Jumping Air Squats

Up-Downs

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

2,4,6 and so on…

Deadlifts (135/95)

Jumping Air Squats

Up-Downs

Take Your Medicine

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3x:

200m Row

10 Reverse Lunges

10 Sit-ups

10 Up-Downs

10 Ball Slams

Metcon

Review all movements.

Partners split reps evenly.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 30:

70 Med Ball Lunges (20/14)

60 Med Ball Sit-ups

50 Calorie Row

40 Med Ball Burpees

Singled Out

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2x:

2:00 “Cardio Choice” (Burpees, Rowing, Run, Jump Rope)

10 Single Arm DB Shoulder Press (5 each side with lighter weight)

10 DB Front Squats

5 Burpees

Metcon

Rest 2 minutes between Metcons.

If time allows, complete the Finisher.

Metcon (Time)

100 Single Arm Dumbbell Thrusters (50/35)*

* 4 Up-Downs at the top of every minute.
Switch after every 5 reps/arm.

Metcon (Time)

100 Single Arm Dumbbell Snatches*

* 7 Hollow Rocks at the top of every minute.
Switch after every 5 reps/arm.

Finisher

Metcon (Time)

100 Single Arm Alternating Russian KB Swings (53/35)

Along a Long Road

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3x:

200m Row

10 Up-Downs

10 Sit-ups

Mobility

Front Rack Stretch: 1 minute

Weightlifting

Review the Power Clean and give athletes 15 minutes to build to a heavy set of 3.

Power Clean (Build to a Heavy Set of 3)

Metcon

Review the Power Clean and give athletes time to build to workout weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

500m Row

7 Power Cleans (135/95)

9 V-Ups

11 Burpees Over Rower

Heart Rate

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 100 meter run

minute 2: 10 spiderman lunges

minute 3: 10 pvc pass thrus

minute 4: 10 air squats

Metcon

Metcon (Time)

30 power cleans

300 meter run

15 ab mat sit ups

25 front squats

300 meter run

15 ab mat sit ups

20 push jerks

300 meter run

15 ab mat sit ups

15 power snatch

300 meter run

15 ab mat sit ups

10 overhead squats

300 meter run

15 ab mat sit ups

5 thrusters

300 meter run

15 ab mat sit ups

Let’s Do This!

Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

250 meter row

10 spiderman lunges

5 walkouts

10 air squats

10 pvc pass thrus

30 second pigeon pose each leg

Metcon

Metcon (Time)

40-30-20-10*

DB Hang Power Cleans**

Box Step-ups

Anchored Sit-ups
*300m Row after each round.

** 5 Each Arm

Go For It

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7:

7 Barbell or DB Strict Press

10 Reverse Lunges

12 Scap Push-ups

20 High Knees

Weightlifting

Review the Push Press.

Push Press (7-5-3-7-5-3)

From the ground. Build to a heavy set of 3 Push Press.

Metcon

Metcon (7 Rounds for time)

Every 2:30 x 7 Sets

10 Push Press (115/75)

15 Push-ups

20 Jumping Lunges

Oh My Legs!

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up (No Measure)

2x:

25 single jumps

10 air squats

5 walkouts

10 reverse lunges

5 pvc good mornings

10 pvc pass thrus

100 meter run

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

20 reverse lunges

20 DU or 40 single jumps

20 push ups

20 step ups

200 meter row