Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
100m Jog
30 sec each:
Quad Stretch
Knee to Chest
Straight Leg Kicks
100m Jog
10 meters each:
Walking Spidermans
High Knees
Butt Kickers
100m Jog
5 Burpees
5 Push-up to Down Dog
10 Air Squats
Mobility
Child’s Pose on Kettlebell – 30 sec
Weightlifting
Teach/Review KB/DB Suitcase Deadlift and Farmer Carry.
Superset:
A1: Suitcase Deadlift 5×5
A2: Farmer Carry 5×20 meters
A3: Sit-ups 5×10
Suitcase Deadlift (5×5)
Movement Prep
*With a Lighter Kettlebell:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings Swings
Rehearsal
Build to Workout Weight
1 Round
5 Kettlebell Swings
5 Calorie Row
50 Meter Med Ball Run
Metcon
Metcon (Time)
30-25-20-15-10:
Kettlebell Swings
After Each Set:
10 Calorie Row
200 Meter Med Ball Run
Game
Kettlebell Game
Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a straight arm plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.
