Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up (No Measure)
10 min AMRAP @ easy pace
250m Row
5 Med Ball Cleans
5 Walkouts w/ Push up
5 Kip Swings
5 PVC Thrusters
20 Jump Rope Singles
100m Jog
Metcon (Time)
1:1 Work: Rest
10 Rounds
5 Cal Row
5 Thrusters
5 Bar Facing Burpees
5 Ball Slams
5 Pull-Ups
5 Wall Balls
50 Jump Rope Singles
100m Run
Each round should be an all out sprint while maintaining good form. Weight selection should allow athletes to perform each set unbroken.
Metcon (Time)
1:1 Work: Rest
10 Rounds
5 Cal Row
5 Thrusters
5 Bar Facing Burpees
5 Ball Slams
5 Pull-Ups
5 Wall Balls
50 Jump Rope Singles
100m Run
Each round should be an all out sprint while maintaining good form. Weight selection should allow athletes to perform each set unbroken.
Metcon (No Measure)
Tabata 20:10×8
Single Arm DB Floor Press/Single Arm DB Plank Row
Rower Hamstring Curls/Rower Plank Tucks/Pikes
Windshield Wipers/Russian Twists
