Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
Row 400m
2-3x:
10 Squat Therapy
5 Inchworms
10 Alt Lunges
5 Burpees
10 Light DB Strict Press
Weightlifting
Learn the fundamentals of the Power Clean.
A1: Power Clean 5-5-3-3-3
A2: Sit-ups 5×10
A3: :20 sec Plank Hold
Rest 30-60 sec between sets
Power Clean (5-5-3-3-3)
Focus on form and technique. May build to a moderate weight as long as good form is maintained.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Box jumps/Step-ups
10 Burpees
10 Med Ball Cleans
10 DB Push Press
Optional Stadium Style if large class. Group into teams.
Game
“Trash in My Yard”
Divide the class into two teams. Each team has their “yard” with various equipment on it (Cones, plates, balls etc). At “go” kids must move equipment on their yard to the other side as fast as possible. The game continues until coach yells time! Teams must work together to have less trash on their yard than the other team when time runs out.
