Category: W.O.D.

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

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

2-3x:

200m run

10 pvc pass thrus

5 inchworms

10 air squats

20 mountain climbers

Metcon

Metcon (Time)

Teams of two:

50 High Hang Power Cleans

50 Burpees

50 Shoulder Press

200 Meter Run Together

40 Hang Power Cleans

40 Burpees

40 Push Press

200 Meter Run Together

30 Power Cleans

30 Burpees

30 Push Jerks

200 Meter Run Together

20 Squat Cleans

20 Burpees

20 Split Jerks

200 Meter Run Together
Split reps evenly

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 6

100m Jog

7 Hang High Pulls

6 Alternating Elbow Rotations

5 Kip Swings

4 Scap Push-Ups

Into…

2 Rounds

5/5 Moose Antlers

5 Cat/Cows

:20/:20 Single Arm Plank

Weightlifting

Hang Power Clean (Moderate-Heavy Set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets

AMRAP 7

7 Hang Power Cleans (135/95)

7 Toes to Bar

7 Hand Release Push-Ups

-Rest 2:00 Between Sets-

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

50 Singles

100m Jog

10 Alternating Deadbugs w/:02 pause in extension

200/150m Row

10 Alternating Step-Ups

Strength

3 Sets for Quality

10-15 Single DB Supinated Front Raise

20 DB Z-Press

-Rest as needed between Sets-

Metcon

Metcon (Time)

In Teams of 2…

200 Double Unders

800m Run

1200/1000m Row

160 Alternating V-Ups*

40 Box Jumps (30/24)

200m DB Suitcase Carry (Athlete Choice)**

*1 Rep= R Side + L Side

** DB weight should be heavy.
P1 works while P2 holds one Heavy DB in any position. Split work equally and as needed on DU, Row, V-Ups and Box Jumps. The Single DB cannot go to the ground the entire workout. If the DB touches the ground, both partners must complete a 200m Run together. The 800m Run (DB does not go on the run) and 200m DB Carry should be completed together. Alternate the DBs as needed for Carry.

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (8:00 Cap)

10 Up-Downs

10 Single DB Front Squat

10 Single DB Push Press

10 Single DB Thruster

:30 Row

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Back Squat

Back Squat (Heavy Set of 5)

Metcon

Thighnel Richie (Calories)

On a 12:00 Running Clock…

5 Rounds

10 Burpees to a Target*

20 Wall Balls (20/14)

Then…

Max Calorie Row with remaining time.
*Ideally 6″ above standing reach.

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

:30 pigeon pose

10 wall slides

10 squat therapy

10 pvc pass thrus

10 pvc good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

40 minute AMRAP of:

In teams of two, working at the same time…

Partner A:

5 db thrusters

10 renegade row with db

10 db alt. snatch

Partner B:

5 pull Ups

10 KB swings

10 KB SDHP

*partners will split a 500 meter row after every round

*switch lead person each round

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

1:00 Row

7 Ring Rows + :10 Top of Ring Hold

10 Scap Pull-Ups

:20 Active Hang

Strength

Every :45 x 4 Sets

3 x 2-for-1 Pull-Ups*

-Rest as Needed-

Into…

3 Sets for Quality

5-10 Kipping Pull-Ups

*1 Rep= 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

250/200m Row

8 Pull-Ups*

*C2B Rx+ Optional

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (7:00 Cap)

200m Run

8 Push-Up to Down Dog

8 Lunge + Lunge + Up-Down

16 Hollow Rocks

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Push Press

Push Press (Heavy Set of 5)

Metcon

Metcon (Time)

3 Rounds for Time

400m Run

30 DB Suitcase Lunges (50/35)

15 Push Presses (115/75)

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 reverse lunges

10 pvc pass thrus

10 glute bridges

10 air squats

10 pvc figure 8’s

Metcon

Metcon (No Measure)

Tabata:

alt. lunges with db

300 meter run

db push press

300 meter run

db bent over row

300 meter run

db tricep ext.

300 meter run

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Sets (7:00 Cap)

8 Slow Dead Bugs

8 Bird Dogs

8/8 Staggered Stance Good Mornings

Into…

3 Sets

8 Romanian Deadlifts

8 Glute Bridges

8 Alternating Reverse Lunges

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Deadlift

Deadlift (Heavy Set of 5)

Metcon

Metcon (Time)

6 Sets

10 Deadlifts (225/155)

20 Sit-Ups

-Rest 1:00 between Sets-
Subtract rest from total time.