Announcements
*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.
Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
Run 200m
8 Inchworms w/pushup
8 Air squats
Run 200m
8 Sit-ups
8 PVC Good Mornings
Run 200m
8 Ring Rows
8 Walking lunges
Skill
Review
– Suitcase deadlift
– Farmers carry
Suitcase Deadlift (5-5-5-5-5)
Keep same weight for all 5 sets focus on moving well keeping good form
5 Sets
A1: Suitcase Deadlift x 5
A2: 50m Farmers Carry
Metcon
Once everyone has finished first Metcon rest 2 minutes before the sprints
Metcon (Time)
20-15-10
Hanging Knee raises or Toes to Rig
Push ups
Mountain climbers (Double the mtn climbers 40-30-20)
Finisher
Rest 1 Minute between sprints
5×50 meter sprints
Give them your all
Game
Med Ball Soccer
Stretch/Mobility
Couch stretch
Pigeon
Make sure to stretch hamstrings
