Category: W.O.D.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

PART 1…3:00 RUNNING CLOCK

25’ Line Drills

– Toe/Heel Walk

– Inside/Outside of the feet Walk

– Bear Crawl

– High Kicks

– Crab Walk

– Quad Crawl

– Karaoke

– Spiderman Crawl

– etc.

PART 2…7:00 RUNNING CLOCK

200m Group Jog

Into…

AMRAP x 3 MINUTES

6 Air Squats

5 Tuck-Up + V-Up

4 Push Up to Down Dog

Into…

200m Group Run

Skill

Toes-To-Bar (5 SETS (:20 ON / :40 REST))

Max Toes to Bar or Strict Knee Raises

Week 4 of 4

Workout

“TERMINAL VELOCITY” (Time)

FOR TIME
800m Run

into…

100 Wall Balls (20/14)*

into…

800m Run

*Every Time You Break, Perform 10 Toes to Bar.

(Score is Time)
NOTE: New Benchmark.

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

2x:

100 meter run

10 pvc pass thrus

10 pvc o/h squats

10 Cossack squats

10 dynamic 90’s (5 each arm)

Workout

Metcon (No Measure)

20 minute clean EMOM:

minutes 1-5

5 high hang power cleans

minutes 6-10

4 hang power cleans

minutes 11-15

3 power cleans

minutes 16-20

2 squat cleans

*at minute 20 begin 15 minute AMRAP:

5 toes to bar

10 wall balls

15 ab mat sit ups

20 DU or 40 single jumps

300 meter run

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-Up (No Measure)

3 ROUNDS

1:00 Row

:15 Rest

Into…

AMRAP x 4 MINUTES (OR 2-3 ROUNDS)

5 Empty Barbell Good Mornings

10 Alt. Step Overs

5 Empty Barbell RDLs

10 Alt. Bird Dogs

Strength

Deadlift (3×2 @ 90-95%*)

*Base percentages off 2-Rep Heavy.

Week 9 of 11

Workout

Metcon (Calories)

EMOM x 12 MINUTES

MIN 1 – 4 Deadlifts (275/185) + 10 Box Jump Overs (24/20)

MIN 2 – :45 Max Cal Row

MIN 3 – Rest

(Score is Total Cals)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

Warm Up (No Measure)

2x:

200 meter run

10 reverse lunges

10 pvc pass thrus

5 kip swings

10 spiderman lunges

10 pvc figure 8’s

5 kip swings

Metcon

Metcon (AMRAP – Rounds and Reps)

36 minute AMRAP

Partners will split the following reps:

40 front rack lunges

40 burpees

40 hang power snatch

40 pull ups

*every 6 minutes, partners will split a 400 meter run

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

200m Run

INTO…

2 ROUNDS

30 Single Unders

20 Alt V-Ups

10 Pass Through Lunges

10 Barbell Behind the Neck Push Press*

INTO…

200m Trial Run**

*1st Round Perform Clean Grip; 2nd Round perform Snatch Grip

**Trial Run is to test if run can be completed in under the minute required for the EMOM portion of the workout.

Strength

Metcon (No Measure)

3 SETS

10/10 Front Foot Elevated Split Squats*

1:00 Overhead Plate Hold

-Rest as needed b/t Sets-

*Option to add weight.

(No Measure)

Workout

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

10 Alt. Overhead Lunges (75/55)

40 Double Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

EMOM x 9 MINUTES

MIN 1 – 200m Run

MIN 2 – 10 Alt. Overhead Lunges

MIN 3 – 40 Double Unders

(Score is Slowest Run)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Row

10 KB Deadlifts

10 Alt. Deadbugs

6 Alt. Groiners

INTO…

1 ROUND

:30 Row

10 Russian KB Swings

10 Sit-Ups

5 Cat Cows

INTO…

1 ROUND

1:00 Row

10 American KB Swings

10 Tuck-Ups

10 Alt. Cossack Squats

Workout

Metcon (Time)

In Teams of 2…

5 ROUNDS FOR TIME

500/400m Row

40 Russian KB Swing (53/35)

15 Tuck-Ups

250/200m Row

20 American KB Swing

25 Sit-Ups

(Score is Time)
Split Reps evenly and as needed.

Post-Workout Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5/5 Single Leg KB RDL

MIN 2 – 10 Rower Glute Bridge-Ups

MIN 3 – :45 Max KB Horn Bicep Curls

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :20 Air Squats + :20 Alt. Groiners

MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings

MIN 3 – :20 Box Step Overs + :20 Box Jump Overs

Strength

Front Squat (4×3 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

Week 8 of 11

Workout

“CLEARANCE SALE” (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)
Last Seen: 11/26/21

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

3 SETS*

AMRAP x 5 MINUTES**

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch.

**Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Reps of Box Jump Overs)

KG BB: (52.5/35)|(35/25)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

200m Run

INTO…

3 ROUNDS

7/5 Cal Row + 5 Burpees

10 Scap Push-Ups

8 Deadlifts

6 Hang Muscle Cleans

INTO…

200m Run

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 or More…

AMRAP x 22 MINUTES*

22 Power Cleans (95/65)

24 Hand Release Push-Ups

44/36 Cal Row

24 Burpees

*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run. The workout ends with a 400m Run.

(Score is Rounds + Reps)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1:00 Row (Easy Effort)

INTO…

2 ROUNDS

10 Moose Antlers

5 Push-Ups to Pike

:20 Front Rack Hold

10 Elbow Punches

INTO…

1:00 Row (Moderate Effort)

INTO…

2 ROUNDS

10 Alt. Bird Dogs

:20 Empty BB Overhead Hold

5 Empty BB Strict Press

Strength

Push Press (4×3 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

Week 8 of 11

Workout

Metcon (Distance)

EMOM x 20 MINUTES

MIN 1&2 – Max Distance Row

MIN 3 – 12 Push Press (135/95

MIN 4 – 1:00 Front Rack Hold

MIN 5 – Rest

(Score is Lowest Distance)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

2x:

10 wall slides

10 squat therapy

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

100 meter run

Workout

Bring your boxing gloves!

7 minute AMRAP:

reps increase by 2 every round

2 wall balls

2 box jumps

at minute 7 complete a 400 meter run or 500 meter row

rest until minute 11

at minute 11 complete

7 minute AMRAP:

reps increase by 2 every round

2 alt. devil press

2 db goblet squats

at minute 18 complete a 400 meter run or 500 meter row

rest until minute 22

at minute 22 complete

7 minute AMRAP:

reps increase by 2 every round

2 med ball cleans

2 alt. o/h lunges with med ball

at minute 29 complete a 400 meter run or 500 meter row

*swap out an AMRAP for the bag