7/5

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

20 Jumping Jacks

5 Bodyweight Good Mornings

20 Crossbody Mountain Climbers

3 Rounds

5/5 Single Arm KB/DB Deadlift

:20/:20 Single Arm KB/DB Suitcase Hold*

5 Ring Rows

:20 Tuck Hold

*Change position of hold each round… Suitcase/Front Rack/Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 Minutes

Minute 1- 15 DBL KB/DB Deadlift (Athlete Choice, Heavy)

Minute 2- :45 KB/DB Hold*

Minute 3&4- AMRAP of the following**

6 Push-Ups

6 Tuck-Ups

6 Ring Rows***

*Hold Options…

Farmer

Front Rack

Overhead

Mixed Grip

**Pick up where you left off

***Pull-Ups Optional
Score is LOWEST Rounds and Reps.

Post Workout Strength

3 Sets

7/7 Single Arm DB Upright Row (Athlete Choice, Moderate)

-Rest :30-

15 Single DB Floor Press (Athlete Choice, Heavy)

-Rest 1:00 Between Sets-

Pizzazz

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

5 walkouts

10 air squats

10 Spider-Man lunges

10 pass thrus

10 good mornings

10 o/h squats

Metcon

Metcon (No Measure)

Tabata:

db deadlifts

straddle jacks (on plates)

db bent over rows

plank jacks (option, decline plank jacks on plates)

db upright rows

alt. squats (on plates)

db floor press

toe touches (on plates)

bicep curls
* grab 2-3 45 lb plates for workout and a bench

*36 minute running clock

*move from 1 tabata right into the next tabata

In 1776…

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 pvc good mornings

100 meter run

10 Samson stretch

:30 pigeon pose each leg

Metcon

Metcon (No Measure)

Partners will split the following:

Buy In:

1776 meter row

Then:

14 Rounds: (7 rounds each)

4 hang squat cleans

4 push press

4 front rack lunges

4 burpees over barbell

Buy Out:

1776 meter row

*40 minute time cap
*1 partner rests while the other partner completes 1 full round

*each partner will complete 7 rounds

30/30

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 10 Minutes* (:40 on/ :20 off)

Minute 1- Easy Row -> Moderate Row

Minute 2- KB Deadlifts -> Russian KB Swings

Minute 3- Inchworms -> Inchworm-Ups**

Minute 4- Bootstrap Squats -> Pause Air Squats

Minute 5- RIng Rows -> Jumping Pull-Ups

*After a full round (5:00), progress to the next movement as denoted by the arrows.

**Touch your toes and walk your hands out to a Plank Position. Then, jump your feet in and stand up (like you would for an Up-Down)

Strength

EMOM x 8 Minutes

Minute 1- 5×1+1/2 Back Squats (Athlete Choice, Moderate/Light)*

Minute 2- 2 Kip Swings + 2 Kipping Pull-Ups + 2 Kip Swings

*Option to build every round.

Metcon

Metcon (AMRAP – Reps)

5 Sets (:30 on/:30 off)

Movement 1- Up-Downs

Movement 2- Russian KB Swings (70/53)

Movement 3- Calorie Row

Movement 4- Pull-Ups

1 Set= Movement 1 to Movement 4

-No additional rest between sets-
Score is TOTAL Reps.

Massive!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 pvc pass thrus

100 meter run

10 spiderman lunges

10 air squats

Metcon

Metcon (Time)

For Time:

800 meter run

100 kb swings

80 ab mat sit ups

60 wall balls

40 up downs

20 pull ups

800 meter

20 pull ups

40 up downs

60 wall balls

80 ab mat sit ups

100 kb swings

800 meter run

Shorty

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 5 Minutes

10 Tuck Jumps

5/5 Moose Antlers

10 Alt. Deadbugs

10 Scap Push-Ups

2 Rounds

5 Barbell Strict Press

10 Push-Up Negatives

10 Half Box Jumps (land at parallel, in a quarter squat, then step off the box)

EXTENDED WARM-UP

3 Sets

5 Push Press*

5 Tall Box Jumps

-Rest as needed between sets-

*Build past workout weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP x 16 Minutes*

6 Push Press (115/75)

8 Push-Ups

10 Box Jump Overs (20)

*P1 completes one full round while P2 holds a Push-Up Plank or Forearm Plank. Once P1 finishes all 24 reps, they then switch!

AMRAPPING

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

3 Med Ball G2OH

6 Air Squats

9 Empty Barbell Upright Rows

AMRAP x 3 Minutes

3 Kipping Knee Raises

6 Jumping Air Squats

9 Hang Muscle Cleans

Weightlifting

4 Sets

On a 2:00 Running Clock…

Complete 1 Rep of the Complex. Rest the remainder of the time.

1 PC + 2 HPC + 3 FS (4 Sets)

1 Power Clean

+

2 Hang Power Cleans

+

3 Front Squats
Start Moderate and build each set. All movements must be done unbroken.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes*

12-9-6

Ball Slams (20/14)

Air Squats

Hang Power Cleans (115/75)

-Rest 2:00-

AMRAP x 8 Minutes*

9-6-3

Toes to Bar

Air Squats

Power Cleans (135/95)

*After the final set, start back at the beginning
Score is TOTAL Rounds and Reps.

Lunge Happy

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

100m Run

10 Alt. Samson Lunges

5 Bodyweight Good Mornings

2 Rounds

100m Run

10 Alt. Forward Lunges

5/5 SL RDL

1 Round

5 Inchworms

10 Alt. Plank Rotations

Strength

3 Sets*

8/8 KB Goblet Curtsy Lunges

Into…

5/5 Single Leg KB RDL

*All sets light to moderate.

-Rest 1:30 Between Sets-

Metcon

Metcon (Time)

FOR TIME

800m Run

16/16 Goblet Forward Lunges (70/53)

50 Alt. KB Horn Taps

400m Run

14/14 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

200m Run

12/12 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

Leagues Ahead

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 pvc good mornings

100 meter run

10 Samson stretch

:30 pigeon pose each leg

Metcon

Metcon (No Measure)

6 Rounds

In 5 minutes complete:

300 meter run

10 alt. backrack lunges

10 back squats

100 meter run

-walking plank for the remaining time

rest 1 minute and repeat

Hang On

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 8 Minutes

Minute 1- :45 Row at Moderate Pace

Minute 2- 5/5 Staggered Stance Good Mornings

Minute 3- 10 Ring Rows

Minute 4- :25 Up-Downs + :25 Burpees

Strength

4 Sets

5 Deadlifts*

+

:20 Dead Bar Hang**

+

:20 Active Bar Hang

-Rest as needed between sets-

*Build up to and beyond workout weight

**Can come off bar in between the Dead Hang and Active Hang.

Dead Hang= No lat engagement

Active Hang= Engagements of the lats and retraction of the scaps.

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 Minutes

Minute 1- 12/10 Calorie Row*

Minute 2- 7 Burpees Over the Bar + 5 Deadlifts (255/175)

Minute 3- :40 Max Strict Pull-Ups

*Add 1 Cal Every Round…

Round 2: 13/11

Round 3: 14/12

Round 4: 15/13

Round 5: 16/14
Score is TOTAL Reps of Pull-Ups