Ferry

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8 (:45 on/:15 off)

Minute 1- Alternating Lunges

Minute 2- Tuck Hold

Minute 3- DB Slides

Minute 4- Mountain Climbers

Minute 5- Slow Air Squats (DB Optional)

Minute 6- Slow Bicycle Crunches

Minute 7- DB Bent Over Rows

Minute 8- 100m Run

Weightlifting

Complete 5 Sets of 5 Reps at 60% of your 5 Rep Max.

Back Squat (5×5 @ 60% of 5 Rep Max)

Metcon

Metcon (AMRAP – Reps)

E2MOM 18

Minutes 1&2- 200m Run + Max Back Squats (135/95)

Minutes 3&4- 200m Run + Max Alt. V-Ups

Minutes 5&6- 200m Run + Max Renegade Rows (35/20)

Just Keep Rowing

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run or run

10 spiderman lunges

10 pvc pass thrus

10 pvc good mornings

10 reverse lunges

Metcon

Metcon (Time)

For Time:

2100 meter row

21 clean and press

21 ab mat sit ups

1500 meter row

15 clean and press

15 ab mat sit ups

900 meter row

9 clean and press

9 ab mat sit ups
* you can swap run for row

Getting Greener!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10 Alt. Skater Jumps*

5 Push-Up to Down Dog

10 PVC Good Mornings

5 Lunge-Lunge-Squat

*Begin in the squat stance and start slowly. Hop laterally to the right side while bringing the left leg behind the right. From here, push off the right foot, shift the weight to the left, and gently land with the right leg behind the left. One jump to the right + one jump to the left + one rep!

Into…

2 Rounds

5/5 Single Leg Bodyweight RDL

6/6 Lateral Box Step-Ups

7/7 Strict Press + :30 Overhead Hold on each side

10 Alt. Single Arm Haulers*

*While maintaining a Superman Hold, one arm will rotate out and down towards the quad, tap and move back overhead; then alternate. The arms should remain straight.

Strength

3 Sets

10/10 Front Foot Elevated DB Goblet Split Squat

15 Single DB Raises

15 Single DB Curls

-Rest 1:30 Between Sets-

Metcon

Metcon (4 Rounds for time)

4 Sets*

20 Box Jump Overs (20)

15 DB Push Press (50/35)

100m DB Suitcase Carry
*Rest 1:30 between sets.

Choked Up

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row/run

5 walkouts

10 reverse lunges

1 air squats

10 spiderman lunges

10 ring rows

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

40 minute partner AMRAP:

100 double unders/300 single jumps

80 deadlifts

60 power cleans

40 push press

20 pull ups

400 meter run/row
*partners will split reps

*one working, one resting

*sub out burpees for jump rope (50 total)

Game On!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

:45 Row

10 KB Sumo Deadlifts

:30 Wall Sit

10 Alt. SLOW Pank Shoulder Taps

:15 Active Bar Hang

Strength

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 25*

40/30 Calorie Row

40 Sit-Ups

40 KB Swings (70/53)

*Split Reps Evenly. While completing the Calorie Row, other partner holds a Wall Sit. While completing the Sit-Ups, other partner holds a Plank. While completing the KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.

Shake and Bake

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

5 Up Downs*

20 High Jump Single Unders

10 Good Mornings

10 Deadlifts

*At the halfway mark (3:30) switch the Up Downs to Burpees.

Weightlifting

On a 12:00 Running Clock…

Build to a Moderate/Heavy Complex.

Pause for :02 Above the Knee.

1 PHPC + 2 HPC (Moderate/Heavy Complex)

1 Paused Above the Knee Hang Power Clean

+

2 Hang Power Cleans

Metcon

Shake and Bake (AMRAP – Rounds and Reps)

AMRAP 14

3 Hang Power Clean (Athlete Choice)*

9 Burpee Over Bar

27 Double Unders

*Weight should be Heavy.

Circle of Love

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 box step ups

10 pvc pass thrus

10 pvc good mornings

10 spiderman lunges

10 walkouts

10 pvc o/h squats

Metcon

Metcon (Time)

With a Partner For Time:

Buy-In: 100 box overs

5 Rounds of:

40 db squats

200 meter farmer carry

40 db clean and press

Cash-Out: 100 box overs
*double db for squats

*single db for clean and press, 5 reps each arm then switch

Can’t Stop Won’t Stop

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

1:00 Row

10 Slow DB Goblet Squats

6/6 SA DB Russian Swings

20 Mountain Climbers

6/6 Spiderman Lunges

Weightlifting

Back Squat (3×5 @85%)

1×5 @75%

1×5 @80%

Metcon

Metcon (Time)

Every 2:30 x 6 Sets

10 Back Squats (95/65)

250/200m Row
Score is SLOWEST round.

Higher Love

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (7:00 Cap)

100m Run

8 Scap Pull-Ups

10 Kip Swings

8 Empty Barbell Strict Press

10 Up-Downs

Weightlifting

Push Press (3×5 @85%)

1×5 @75%

1×5 @80%

Metcon

Metcon (Time)

For Time*

50 Shoulder to Overhead(135/95)

75 Knees to Elbows

2000m Run

*Partition reps as needed and complete in any order.

-Example Suggested Breakdown-

5 Rounds

10 S2OH

15 K2E

400m Run

Ready to Go?

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 calorie row

10 reverse lunges

10 sit ups

5 walkouts

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (No Measure)

25 minute EMOM:

1: 20 hang DB snatch

2: 20 ab mat sit ups

3: 20 single arm DB thrusters

4: run or row

5: rest
*db movements switch every 5 reps

*scale reps at necessary