Category: W.O.D.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

5 Calf Raises + 10 Tall Jump Singles

12 Alt. DB Sumo Deadlift

10 SLOW Alt. Plank Shoulder Taps

8 Sit-Ups

2 Rounds

20 Fast Jump Singles

:20/:20 Single Arm DB Overhead Hold

10 Alt. DB Slides

8 Alt. Box Step-Ups

Metcon

Metcon (Time)

3 Rounds for Time

100 Single Unders

40 Sit-Ups

30 Alt. DB Hang Power Snatch (50/35)

20 Alt. DB Slides

20 Box Jumps (30/24)

Post Workout Strength

3 Sets

1:00 DB Weighted Wall Sit

-:30 Rest-

:30 Hollow Hold

-:30 Rest-

:30 Handstand Wall Hold*

*Option for DBL DB Overhead Hold

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 (No Measure)

Bring your boxing gloves!

16 minute AMRAP:

10 db slides

10 hang power snatch

10 db box step ups

100 meter run

-rest 3 minutes-

16 minute AMRAP:

10 weighted sit ups

10 power snatch

10 box jumps

100 meter run
*if you want to hit the bags, swap out 1of the AMRAPS

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1-2 Rounds (Pre-Run Prep)

5/5 Leg Swings (forward + back)

:30 High Knees

5/5 Leg Swings (side + side)

:30 Butt Kickers

2 Rounds

200m Run

5/5 Single Arm DB Seated Strict Press

1:00 Row

5/5 Moose Antlers

Strength

3 Sets

8 Barbell Z-Press

Immediately Into…

12 DB Floor Pull Overs

-Rest 1:30 Between Sets-

Metcon

Metcon (Distance)

EMOM x 16 Minutes

Minute 1- 200m Run

Minute 2- 5 Strict Press + 10 Push Press (95/65)

Minute 3- Max Distance Row

Minute 4- Rest
Score is LOWEST Meters

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 6 Minutes

Minute 1- :45 Easy Row

Minute 2- :20 Good Mornings + :20 Alt. Reverse Lunges

Minute 3- :20 Plank Hold + :20 Plank Rotations (Alt. Elbows to Hands)

Minute 4- :45 Moderate Row

Minute 5- :20 Sumo KB Deadlifts + :20 Russian KB Swings

Minute 6- :20 Tuck Hold + :20 Tuck-Ups

-Rest 1:00 Between Sets-

Metcon

Metcon (Time)

3 Sets for Time

40/30 Calorie Row

30 Russian KB Swings (70/53)

100m Single Arm KB Suitcase Carry*

1:00 Plank Hold

*Switch Arms as Needed

-Rest 1:00 Between Sets-

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 devil press

40 goblet squats

50 kb swings

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

*split reps evenly

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes (Chill!)

5 Scap Push-Ups

5 Scap Pull-Ups

5 Knee Raises

5 Jumping Jacks

AMRAP x 3 Minutes (Flow!)

5 Barbell Front Squats

5 Barbell Push Press

5 Barbell Thrusters

5 Jumping Jacks

Skill

3 Sets*

4 Empty Barbell Back Rack Thruster

+

4 Knees to Elbows

+

4 Pull-Ups

*Can come off the bar between movements. If Back Rack Thruster is too challenging, perform normal Thruster.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 28 Minutes

7 Back Squats (115/75)

7 Push Press

7 DB Thrusters (50/35)

7 Pull-Ups

7 Knees to Elbows

7 Hand Release Push-Ups

7 Box Jumps (30/24)

*Partners will go every other movement. Ex. P1 does 7 Back Squats, Ps does 7 Push Press, P2 does 7 DB Thrusters etc. While P1 works, P2 rests.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

LINE DRILLS

Gym Length…

Samson Lunges

Toy Soldiers

Heel Walk

Toe Walk

Knee Hugs

Quad Pulls

High Knees

Butt Kickers

2 Rounds

200m Run

10 Alt. Lunges w/Twist

10 Burpees to Target

Metcon

Metcon (AMRAP – Reps)

6 Sets

On a 3:00 Running Clock…

400m Run

Max Reps in the Remaining Time…

Odd Rounds: Alt. KB Goblet Lunges (Athlete Choice, Moderate)

Even Rounds: Burpees to Target

-Rest 1:00 Between Sets-
Score is TOTAL Reps

Post Workout Strength

2-3 Sets

10/10 Single Arm KB Upright Row

20 Alt. KB Slides

:30/:30 Single Arm KB Ovhead Hold

-Rest as neeeded between sets-

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:30 Easy Row

:20 Single Unders

10 Barbell Hang High Pulls

2 Rounds

:30 Moderate Row

:20 Tall Jump Singles or Double Unders

10 Barbell Hang Muscle Cleans

Metcon

Strength

Every 2:30 x 3 Sets*

:30 Row Sprint

+

2 Hang Muscle Cleans

+

2 Power Cleans

-No additional rest between sets-

Metcon (No Measure)

EMOM x 4 Minutes

30 Double Unders + 10 Sit-Ups

Immediately into…

EMOM x 15 Minutes

Minute 1- 15/12 Calorie Row

Minute 2- 15 Hang Power Cleans (115/75)

Minute 3- :45 Front Rack Hold

Immediately into…

EMOM x 4 Minutes

30 Double Unders + 10 Sit-Ups

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row/run

10 spiderman lunges

10 pvc pass thrus

10 wall slides

10 squat therapy

5 push up down dog

Metcon

Metcon (No Measure)

36 minute EMOM:

minute 1: 20 db hang power cleans (10 each arm)

minute 2: 20 ab mat sit ups

minute 3: 10 db snatch

minute 4: 20 Russian twists

minutes 5-6: 300 meter run
*scale reps/run as needed

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 6:00 Running Clock…

200m Run

10 Alt. Groiners

10 Alt. Box Step-Ups

5 Inchworm Push-Ups

Into…

200m Run

20 Air Squats

10 Up-Down + Box Jump

Strength

4 Sets

8/8 DB Split Squats*

Immediately into…

1:00 Wall Sit

*Use a moderate weight for all sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

10 Wall Balls (20/14)*

10 Up-Down Box Jump Overs (24/20)

*Increase Wall Ball reps by 5 every round.