Runner Up

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

400m Jog

Into…

2 Rounds

30 Single Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Burpees for the 2nd round.

Metcon

Metcon (Time)

4 Rounds for Time

75 Double Unders

400m Run

25/20 Calorie Row

20 Burpees

Finisher

Optional Finisher

3 Sets

10 Feet Elevated Ring Rows

10 Alternating Single Arm Elevated Push-Ups

1:00 Slow Deadbugs

Play Date

Hammonasset Conditioning + Fitness – 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 pvc good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

Grab a Friend!

35 minute AMRAP

30 wall balls

40 clean and press

50 DU or 100 single jumps

400 meter run/500 meter row
*one partner is working while the other is resting

*split reps evenly

*run/row is together

Devilish

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alternating Step-Ups

5/5 Zottman Curls

Immediately into…

2 Rounds

5 DB Suitcase Deadlifts

5 Push-Up to Down Dog

10 Alternating Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 20

1 DB Devils Press (50/35)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups

*P1 completes a full round. P2 rests. Once P1 completes a full round, P2 begins.

Strength

Post Workout Strength

3 Sets for Quality*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Fly

12 DB Front Raises

12/12 KB Side Bends

-Rest as Needed Between Sets-

*Keep weight Light.

FRI-DAY

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

15 Glute Bridges

10 Step-Ups

10 Lunge + Twist

10 Ring Row Face Pull

10/10 Single DB RDL

Weightlifting

Build to a Moderate weight. Complete 12/12 Single Leg Glute Bride-Ups after each set.

Deadlift (10-10-10)

Metcon

Once 7:00 is complete, go immediately into the 5:00 AMRAP.

Metcon (Time)

On a 7:00 Running Clock…

2 Rounds

15 Deadlifts (185/135)

20 Box Jumps (24/20)

20 Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Deadlifts (225/155)

5 Box Jump Overs

5 Pull-Ups (CTB Rx+)

Loopy

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

4 Rounds (8:00 cap)

10 Bird Dogs

15 Scap Push-Ups

5/5 DB Around the Worlds

10 Single DB Strict Press

5 Up-Down Mountain Climbers*

*1 Rep= Go down for Up-Down. Complete 10 Mountain Climbers. Hop feet back up and stand.

Strength

4 Sets

12/12 SA DB Bench Press

1:00 Side Plank (R)

1:00 Side Plank (L)

-Rest as needed between sets-

Metcon

Infinity Loop (Time)

4 Rounds for Time

10 Push Press (75/55)

10 Up-Downs

-2:00 Rest-

3 Rounds for Time

10 Push Press (95/65)

10 Burpees

-2:00 Rest-

2 Rounds for Time

10 Push Press (115/75)

10 Bar Facing Burpees

Hexagon

Hammonasset Conditioning + Fitness – 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 (4 Rounds for time)

Every 10 minutes for 40 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

3/3/2+1

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

4 Sets (8:00 cap)

40 Single Unders

7 Broad Jumps

:30 Bar Hang

10 Kip Swings

7 Tuck-Ups

Strength

5 Sets

:10 L Hang

:10 L Hang Flutter Kick

:10 Tuck Hang Hold

:30 Max Double Unders

-Rest 1:00 Between Sets-

Metcon

Metcon (6 Rounds for time)

Every 2:00 x 6 Sets

15 Toes to Bar

50 Double Unders

Get Outside Please

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run or row

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 deadlifts

5 front squats

Metcon

Metcon (No Measure)

12 minute:

1,000 row or 800 meter run

then in remaining time complete:

2-4-6-8-10…

power cleans

push ups

rest 3 minutes

12 minute:

1,000 meter row or 800 meter run

then in remaining time complete:

2-4-6-8-10…

dips

step ups

Lots O’ Squats

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- :30 Perfect Air Squats/:30 Alternating Groiners

Minute 2- :30 DB Snatch (light)/:30 Row

Weightlifting

Build to a Moderate weight. Complete 7/76 DB Suitcase Split Squats (light/moderate) after each set.

Back Squat (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Back Squats (135/95)

12/10 Calorie Row

16 Alternating DB Hang Snatch (50/35)

Triangle

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

5 walkouts with push up

10 step ups with light DB

10 pvc pass thrus

100 meter run or row

Metcon

Metcon (AMRAP – Rounds and Reps)

work for 3 minutes, rest for 1 minute repeat 2 more times:

AMRAP 1

5 hang power snatch

7 weighted sit ups

9 calorie row
*rest 3 minutes before begnning next metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

5 back squats

7 v-ups

9 db step ups
*rest 3 minutes before beginning next metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 renegade row with push up

7 Russian twists with db

9 db squat jumps