Announcements
Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute warm-up:
250 meter row
10 ring rows
10 inchworms no push up
10 shoulder shrugs on rig
10 sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
8 bar facing burpees
7 cleans
6 front rack lunges
5 shoulder to overhead (strict, push press, push jerk)
rest 3 minutes:
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
9 HRPU
8 kb swings
7 sit ups
6 box jumps
5 pull ups
rest 3 minutes:
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
10 calorie row
9 deadlifts
8 plank row with DB
7 goblet squats
6 toes to bar
5 HSPU or 2 wall walks
