Super Duper

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 5:00 Running Clock…

1 Round

10 Alternating Lunges

10 Slow Deadbugs

100m Run

Into…

1 Round

10 Alternating Step-ups

10 V-ups

100m Run

Into…

1 Round

6-8 Box Jumps

10 V-ups

100m Run

Weightlifting

Bent Over Row (15-12-12-10*)

*Superset each set of BOR with 5-7 Barbell Rollouts.

Metcon

Sub V-ups for TTB if not enough space.

Metcon (Time)

3 Rounds for Time

400m Run

30 Box Jumps (24/20)

20 Toes to Bar
16:00 Time Cap

Tooty-Ta

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run/row

5 walkouts

10 air squats

10 Spider-Man lunges

10 banded pass thrus

10 banded good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

30 KB swings

20 deadlifts

10 box jumps

5 man makers
*200 meter run or 300 meter row every 5 minutes

Maineish

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

5 Deadlifts

5 Bent Over Rows

5 Strict Press

8/6 Calorie Row

Weightlifting

Spend 15:00 to build to a Heavy Set of 3 Power Cleans.

Power Clean (Heavy Set of 3 Power Cleans)

Metcon

Baseline 1 (AMRAP – Rounds and Reps)

AMRAP 12

250m Row

9 Power Cleans (115/75)

6 Push Presses

Be Right Back

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 air squats

10 spiderman lunges

10 pvc pass throughs

10 pvc figure 8’s (5 each side)

200 meter row or run

Metcon

Metcon (Time)

For Time:

50 calorie row

50 wall balls

50 deadlifts

40 calorie row

40 wall balls

40 deadlifts

30 calorie row

30 wall balls

30 deadlifts

Finisher

2 Rounds:

400 meter run

50 ab mat sit ups

Switch Gears

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes:

10 air squats

10 pvc pass thrus

100 meter run

10 reverse lunges

10 pvc figure 8’s

100 meter run

Metcon

Metcon (Weight)

12 minute E2MOM:

5 deadlifts, 4 power cleans, 3 front squats, 2 push press, 1 thruster

*rest 3 minutes then begin next metcon

Metcon

Metcon (Time)

1,000 meter row/800 run

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

1,000 meter row/800 run
*20 DU/40 singles every time you drop the wall ball

Blitz

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds (6:00 Cap)

:30 Row

10 Alternating Step-ups

20 Alternating Deadbugs

Strength

4 Sets

20 DB Seesaw Floor Press

15 Lateral Raise

1:00 Easy Row between sets.

Metcon

Metcon (Time)

2 Rounds for Time

50/40 Calorie Row

50 Step-Ups (to reasonable height)

50 Sit-ups

Heavy and High

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3 Rounds

10 Med Ball Deadlifts

10 Russian KB Swings

10 Up-Downs

10 Step-ups

200m Run

Metcon

Review all movements and spend time building to workout weight.

Partners split all reps evenly but run together.

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 Power Cleans (155/105)

30 Med Ball Burpees

30 KB Swings (70/53)

30 Double Unders (90 Singles)

30 Push-ups

30 Box Jumps (30/24)

300m Med Ball Run (20/14) (Together)

Mattingly

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 5:00 Running Clock…

1 Round

200m Row

15 Air Squats

10 Strict Press

Into…

2 Rounds 200m Row

10 Front Squats

10 Push Press

Weightlifting

Thruster (7-5-5-3-3)

Start moderate and end moderate-heavy.

Metcon

Metcon (Time)

21-18-15-12-9-6*

Thrusters (115/75)

*Complete 15/12 Calorie Row after each set.

16:00 Time Cap

Full House

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3 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:

20 renegade row

12/10 calorie row

rest 2 minutes

every 2 minute for 12 minutes:

20 db clean and jerk (single arm)

200 meter run

rest 2 minutes

every 2 minutes for 12 minutes:

20 db tricep extensions

20 db step ups
*scale reps as needed

*you should have some rest during your 2 minutes

Autumness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 5

5/5 Single Arm Ring Rows

10 Scap Push-ups

10 Plate Deadlifts

10 Plate Presses

Weightlifting

Bench Press (6-6-6-6*)

*Start moderate and end moderate-heavy.

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps

1:00- Ring Rows

Rest :15

1:00- Hand Release Push-ups

Rest :15

1:00- Plate G2OH (45/35)

Rest :15

1:00- DB Slides

Rest :15