6/21

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

100m Run

10 Good Mornings

5 Scap Pull-Ups into 5 Kip Swings

10 Med Ball Ground to Overhead

1 Round

10 Ball Slams

20 Glute Bridge-Ups

10 Ball Slams

Strength

3 Sets for Quality

10 Slow Barbell RDL*

Immediately into…

15 Slow Barbell Hip Thrusts

*Use empty barbell.

Metcon

Metcon (Time)

3-6-9-12-15-12-9-6-3

Toes to Bar

Ball Slams (20/14)

Deadlifts (205/145)

Summa-Time

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row/run

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

10 pausing air squats

Metcon

Metcon (No Measure)

10 Rounds:

5 front squats

5 pull- ups

run 800 meters

10 Rounds:

5 clean and press

5 toes to bar

run 800 meters

10 Rounds:

5 deadlifts

5 burpees over barbell

Monday Madness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Easy/Flow Rounds

5/5 Moose Antlers

5 Push-Up to Down Dog

10 Alt. Down Dog Toe Taps

5/5 Side Plank Rotations

2 Rounds

:45 Row

5/5 Single Arm DB Strict Press

10 No Push-Up Bodyweight Renegade Rows

10 Push-Ups

Weightlifting

Shoulder Press (10-8-6-10-8-6)

Start light and build to moderate. Second wave heavier than first.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

200/150m Row

10 DB Push Press (50/35)

8 Alt. No Push-Up Renegade Rows

6 DB Deficit Push-Ups

Metcon

CGCG

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

300m Run

10 Plank to Pikes

8 Bodyweight Good Mornings

6 Ring Rows

1 Round

200m Run

20 Alt. Shoulder Taps

8 KB Deadlifts

6 Jumping Pull-Ups

1 Round

100m Run

20 Alt. KB Plank Taps

8 Russian KB Swings

6 Scap Pull-Ups

Skill

3 Sets

1 Kip Swing

+

1 Kipping Pull-Up w/:01 Pause at Top

+

1 Kip Swing

2 Sets

5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows

-Rest as needed between sets-

Metcon

Metcon (No Measure)

EMOM x 20 Minutes

Minute 1- 200m Run

Minute 2- :45 Max Russian KB Swings (70/53)

Minute 3- 15 Pull-Ups

Minute 4- :45 Max Alt. Plank KB Horn Taps

Dad’s Day

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc pass thrus

10 light Russian KB swings

10 good mornings

10 spiderman lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two

AMRAP 35:

4 Box Jump Overs

8 KB Swings

20 DUs (40 Singles)

*every 5 minutes 200 meter partner run
*One partner working at a time, complete a full round before switching.

Come on Now

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

:30 Row (easy pace)

5 Air Squat + Broad Jump

5 Push-Up to Down Dog

10 Alt. Deadbugs

1:00 Rest

AMRAP x 3 Minutes

:30 Row (moderate pace)

5 Barbell Front Squat

5 Barbell Strict Press

10 Alt. Bird Dogs

Weightlifting

On a 12:00 Running Clock…

Build to a Moderate/Heavy 5 -Rep Thruster. Build to or slightly above heaviest workout weight.

Thruster (5 Rep Heavy Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP x 25 Minutes*

40/30 Calorie Row

20 Thrusters (135/95)

20 Sit-Ups

40/30 Calorie Row

30 Thrusters (115/75)

20 Sit-Ups

40/30 Calorie Row

40 Thrusters (95/65)

20 Sit-Ups

*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.

Charlotte’s Web

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

20 Jumping Jacks

15 Med Ball Deadlifts

10 Glute Bridge-Ups

2 Rounds

20 Single Unders

15 Med Ball G2OH

10 Bodyweight Good Mornings

2 Rounds

20 Big Jump Singles

15 Ball Slams

10 Barbell Good Mornings

EXTENDED WARM-UP

4 Sets

4 TNG Deadlifts*

-Rest :30-

30 Double Unders

-Rest 2:00 Between Sets-

*Start Moderate and build close to or up to Workout Weight-

Metcon

Charlotte’s Web (AMRAP – Rounds and Reps)

AMRAP x 13 Minutes

50 Double Unders

25 Ball Slams (20/14)

3 Deadlifts (275/185)

*Increase DL Reps by 2 after each full round (3,5,7 and so on…)

Hahaha

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 6 Minutes

Minute 1- 100m Run + Max Plate Ground to Overhead

Minute 2- 150m/125m Row + Max Cossack Squats

Minute 3- 8/6 Calorie Row + Max Alt. Lunges

Strength

3 Sets

5/5 Plate Around the World

:45/:45 Single Arm Plate Waiter Carry

20 Banded Lat Push Downs

-Rest as needed netween sets-

Metcon

CARDIO H-E-DOUBLE HOCKEY STICKS (Time)

FOR TIME

50 Plate Overhead Alt. Lunges (45/35)

1000m Row

50 Plate Bear Hug Alt. Lunges

800m Run

50 Plate Overhead Alt. Lunges

50/40 Calorie Row

50 Plate Bear Hug Alt. Lunges

Adding Reps

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minutes:

10 air squats

10 pvc pass thrus

100 meter run

10 reverse lunges

10 pvc figure 8’s

100 meter run

Metcon

Metcon (Time)

100 meter farmer carry

10 front squats

100 meter farmer carry

20 alt. db snatch

10 front squats

100 meter farmer carry

30 ab mat sit ups

20 alt. db snatch

10 front squats

100 meter farmer carry

40 db hang power clean (20 each arm)

30 ab mat sit ups

20 alt. db snatch

10 front squats

100 meter farmer carry

50/40 calorie row*

40 db hang power clean (20 each arm)

30 ab mat sit ups

20 alt. db snatch

10 front squats

100 meter farmer carry
*swap out row for 800 meter run

Vibes

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

200m Run

AMRAP x 5 Minutes

:30 Bar Hang

5 Up-Downs to a target

10/10 Single Arm Bent Over Rows

10 Push-Ups on knees or box

200m Run

EXTENDED WARM-UP

3 Sets

5-7 Tempo Push-Ups (:02 down, :01 pause at bottom, :02 up, :01 pause at top)

10/10 Single Arm Ring Row

-Rest 1:00 Between Sets-

Metcon

Metcon (AMRAP – Reps)

EMOM x 9 Minutes

Minute 1- 15 Supinated Ring Rows

Minute 2- 15 DB Deficit Push-Ups

Minute 3- :45 Max Up-Downs to Target*

-Rest 1:00-

EMOM x 9 Minutes

Minute 1- 8-12 Strict Pull-Ups**

Minute 2- 20 Single DB Floor Press (Athlete Choice- Heavy)

Minute 3- :45 Max Up-Downs to Target

*Target is 6″ above standing reach. Jump to touch target.

**Option to change grip as needed: supinated, wide, mixed, chin-up.
Score is TOTAL Reps of Up-Downs