Category: W.O.D.

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

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

3:00 Row…use this to find your goldilocks pace for the workout!

0-1:00 → EZ

1:00-2:00 → Moderate Pace

2:00-3:00 → :10 Sprint / :10 EZ

INTO…

AMRAP x 4 MINUTES

5 Calf Raises + 10 Bunny Hops + 15 Single Unders

5 Body Weight GoodMornings

10 Banded Pull-Throughs*

*Band attached on rig about hip height. Face away from the rig and hold the band between the legs. Create tension through the band; just enough to let the band pull you into a hinged position. Squeeze the glutes, stand tall, finishing with shoulders stacked over hips.

Strength

Deadlift (4×3 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

Week 8 of 11

Workout

Metcon (Time)

FOR TIME*

24-20-16

Deadlifts (205/145)

Cal Row**

Ring Rows

*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.

**Women’s Row Cals: 20-16-12

(Score is Time)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Deadbugs

5/5 Single Arm DB Arnold Press

5 Scap Push-Ups

5 Frog Jumps*

From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into a tall plank position.

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 10 MINUTES

10 DB Deficit Push-Ups (50/35)

15 Feet Anchored Sit-Ups

10 Alt. DB Burpees

10/10 Single Arm DB Push Press

-Rest 2:00 b/t Sets-

*Start the AMRAP from the beginning in each new set.

(Score is Lower Rounds + Reps)

Post-Workout Strength

Metcon (No Measure)

3 SETS

8/8 Single Arm DB Supported Bent Over Row*

:30 DBL DB Overhead Hold

-Rest as Needed b/t Sets-

*Pause for :02 at top of each rep.

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

2x:

200 meter run

5 inchworms with push ups

5 pvc good mornings

5 pvc high pulls

5 pvc hang muscle cleans

5 pvc shoulder press

10 spiderman lunges

Metcon

35 minute partner AMRAP:

100 hang power cleans

80 ab mat sit ups

60 push press

40 burpees

20 front squats

600 meter run/800 meter row

*partners will split reps evenly

*one partner works while the other rests

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES (:45 WORK // :15 REST)

MIN 1 – Cardio

MIN 2 – BW Lunge-Lunge-Squat

MIN 3 – Alt. Step-Ups

MIN 4 – Barbell Muscle Clean + Up/Over*

MIN 5 –  Burpee + Vertical Jump

MIN 6 – Cardio

*Front Rack to Back Rack – absorb gently on traps/back rack position!

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 7/7 Back Rack Split Squats (Athlete Choice, Moderate)

MIN 2 – 7 Burpee Broad Jumps

MIN 3 – :45 EZ Cardio (Athlete Choice)

(No Measure)

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 24 MINUTES*

MIN 1 & 2 – AMRAP of 5 Box Jumps (30/24) + 5 Back Rack Lunge-Lunge-Squats (115/75)

MIN 3 & 4 – Complete Cardio of Choice**

*Partner 1 is doing the AMRAP, while P2 completes the Cardio of Choice. After 2 Minutes, Partners will switch.

**Cardio Choice Options…

300m Run

30/25 Cal Row

25/20 Cal Bike

(Score is Total Reps)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 SETS

5/5 Leg Swings + 10 Calf Raises

10 KB Deadlifts

10 Scap Pull-Ups

Into…

2 SETS

10 Alt. Groiners

10 Russian KB Swings

10 Kip Swings + 10 Ring Rows

Into…

2 SETS

100m Run

10 American KB Swings

10 Kip Swings + 10 Jumping Pull-Ups

Strength

Deadlift (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

Week 7 of 11

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
NOTE: New Benchmark

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Banded Pull Aparts

10 Air Squats

:30 Tuck Hold

Into…

2 ROUNDS

15 Banded Upright Rows

10 Alt. Lunges

:30 Hollow Hold

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

1:00 Alt. Deadbugs

10/10 Single Arm DB Upright Rows (Athlete Choice, Moderate)

20 Glute Bridge-Ups

20 Alt. Cossack Squats*

1:00 Plank Hold**

-Rest as needed b/t Sets-

*Option to hold DB in front rack.

**Option to put plate on back or incorporate different Plank variations…Side / Copenhagen / Reverse, etc.

(No Measure)

Optional Finisher

Metcon (Time)

4 ROUNDS FOR TIME

15 Air Squats

20 Sit-Ups

(Score is Time)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

Warm Up (No Measure)

2x:

200 meter run

:30 pigeon pose each leg

10 alt. spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (No Measure)

Every 5 minutes for 35 minutes complete:

300 meter run

20 kb sumo deadlift high pull

30 goblet lunges

40 ab mat sit ups

-rest remaining time

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES (:40 WORK // :20 REST)

MIN 1 – EZ Row

MIN 2 – Push-Up to PIke

MIN 3 – Plate Hops

MIN 4 – Moderate Row

MIN 5 – Empty BB Strict Press

MIN 6 – Single Unders

MIN 7 – Fast Row

MIN 8 – Empty BB Push Press

MIN 9 – Tall Jump Single Unders or Double Under Attempts

Strength

Push Press (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

Week 7 of 11

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES

10/8 Cal Row

12 Push Press (95/65)

-Rest 1:00-

AMRAP x 3 MINUTES

10/8 Cal Row

12 Push Press

36 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Row

(Score is Total Reps)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :30 Row – ARMS ONLY

MIN 2 – :30 Row – LEGS ONLY

MIN 3 – :45 Row – 20-25 S/M

MIN 4 – :45 Row – 25-30 S/M

MIN 5 – :45 Row – 30+ S/M

Into…

AMRAP x 5 MINUTES

10 Single DB Front Raises

5 Hollow Rocks

5 Supermans

:20 Active Bar Hang

Strength

Metcon (No Measure)

3 SETS

15 Hollow Banded Lat Pulldowns

5 Pause Kip Swings*

15 DB Bench Pullovers

-Rest as Needed b/t Sets-

*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.

Week 2 of 4

(No Measure)

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – 15 Toes to Bar

MIN 2 & 3 – Max Cal Row

(Score is Total Cals)