Category: W.O.D.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

1:00 Easy Row

10 Alternating Quad Heel Taps

8/8 Lateral Box Step-Ups

Side Shuffle Across the Gym (each direction)

5 Jumping Air Squats

Strength

4 Sets

1:00 Easy Row

:45/:45 DB Goblet Elevated Cursty Squat

:45/:45 DB Filly Hold*

*Hold one DB in the Front Rack and one DB OH. At :45, switch sides.

-No Rest Between Sets-

Metcon

Metcon (AMRAP – Reps)

EMOM 24

Minutes 1&2- Calorie Row*

Minutes 3&4- 10 DB Goblet Step-Ups (50/35) + Max Box Jumps (24/20)

*R1&R2- 25/20 Calories

R3&R4- 27/22 Calories

R5&R6- 30/25 Calories

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5/5 Moose Antlers

:15 Dead Bar Hang + :15 Active Bar Hang

5/5 Single Arm Ring Rows

:30 High Knees + :30 Butt Kickers

Into…

2 Rounds

100m Run

5 Empty Barbell Cuban Presses (high pull + strict press)

5 Kip Swings + 5 Kip Swings with slight knee raise

3-5 Strict Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 30

300m Run

7 Pull Ups

5 Hang Cleans to OH (135/95)

10 Sit-Ups
P1 completes a 300m Run. P2 AMRAPs 7 Pull-Ups + 5 Hang Clean to OH + 10 Sit-Ups. When P1 returns, P2 goes out on the 300m Rn. When P2 returns, they pick up where they left off.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 7:00 Running Clock…

4 Rounds

200m Row

10 Kip Swings

8 Single DB Front Squat

8 Single DB Strict Press

10 Single DB Thruster

Strength

Every :45 x 4 Sets

3 x 2-for-1 Toes to Bar*

-Rest as Needed-

3 Sets of Quality

5-10 Toes to Bar

*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing

Metcon

Painkiller (Calories)

5 Sets

On a 2:00 Running Clock…

8 Thrusters (115/75)

8 Toes to Bar

Max Calorie Row in Remaining Time

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc o/h lunges

10 pvc good mornings

Metcon

Metcon (No Measure)

40 minute EMOM:

minute 1: 15 KB swings

minute 2: 15 wall balls

minute 3: 15 db push press

minute 4: row

minute 5: rest
*rest can be active recovery (plank, sit ups, etc.)

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

6/6 DB Around the World

9 Inchworm to Push-Up

12 Single DB Curl to Press

12 Single DB Good Mornings

Weightlifting

Base percentages off 5-Rep Heavy Set

Complete 8/8 KB Upright Row after each set.

Push Press (3×5 @50%)

Push Press (2×5 @60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15*

10 Hand Release Push-Ups

15 Ball Slams (20/14)

20 Russian KB Swings (53/35)

*Every 1:30 including 0:00 complete 5 Push Press (135/95)

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 lunges

10 spiderman lunges

10 pvc pass throughs

10 pvc figure 8’s (5 each side)

10 pvc good mornings

200 meter row or run

Metcon

Metcon (No Measure)

5 Rounds

Every 4 minutes complete:

200 meter run/300 meter row

20 DU or 40 single jumps

15 ab mat sit ups

10 deadlifts

whatever time is left, max burpees

Rest 1 minute then repeat

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8

Minute 1- :40 Singles

Minute 2- 10/10 Crossbody KB Deadlifts

Minute 3- 10 Lunge + Lunge + Air Squat

Minute 4- 8 Alternating Groiners + Max Bootstrappers

Weightlifting

Base percentages off 5-Rep Heavy Set.

Deadlift (3×5 @ 50%)

Deadlift (2×5 @ 60%)

Metcon

The Inferno (Time)

For Time

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)

75 Double Unders

35 Air Squats

20 Deadlifts (185/135)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- :15 Row + Max Slow Tuck-Ups

Minute 2- :15 Row + Max Scap Push-Ups

Minute 3- Quad Crawl

Strength

4 Sets for Quality

:30 Toes to Rig

-Rest :30-

:30 Kip Swing + Knees Up

-Rest :30-

:30 Kip Swing + Knees Up + Kick

-Rest :30-

Metcon

Metcon (Time)

For Time

50/40 Calorie Row

25 DB Renegade Rows (35/20)

100 Tuck-Ups

25 DB Renegade Rows

50/40 Calorie Row

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 walkouts

10 spiderman lunges

10 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

Metcon

Metcon (Time)

5 Rounds for time:

22 hang power cleans

22 ball slams

400 meter run

22 hang power snatch

22 burpees

*rest 1 minute and repeat

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 3

30 Crossbody Mountain Climbers

8 Lunges (DB Goblet Optional)

10 DB Bent Over Rows

AMRAP 3

5 Up-Downs

6 Air Squats

5 Ring Rows

Weightlifting

Back Squat (2×5 @ 60%)

*Base percentages off 5-Rep Heavy Set if Possible.

Back Squat (3 x 5 @50%)

*Base percentages off 5-Rep Heavy Set if Possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

2 Up-Downs Over Bar

4 Front Squats (95/65)

2 Strict Pull-Ups

-Rest 1:00-

AMRAP 3

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP 4

4 Up-Downs Over Bar

8 Front Squats

4 Strict Pull-Ups

-Rest 1:00-

AMRAP 3

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP 2

2 Up-Downs Over Bar

4 Front Squats

2 Strict Pull Ups