Hammonasset Conditioning + Fitness – GS Strength & Conditioning
Warm-up
1:00 Jump Rope
Then 2-3x:
10 meter Broad Jumps
10 meter Bear Crawl
10 Jumping Jacks
10 meter Crab Walk
10 meter Inchworm
10 Air Squats
Then finish with 200m Run
Skill
Teach Thrusters and Box Step-ups/Jumps (using 12″ boxes and stacked plates). Focus on soft landing, laser knees out and full foot on box.
2-3x:
8 Box/Plate Step-ups (4 each lead)
4 Box/Plate Jumps
2 Thrusters (PVC)
Metcon
Metcon (Time)
4 Rounds:
100m Run
5 DB Thrusters (5# or PVC)
10 Box Jumps
15 Sit-ups
20 Mountain Climbers
Game
Coach’s Choice
