Hammonasset Conditioning + Fitness – MS Strength & Conditioning


2 min Row

5 Sit-ups

10 meter Walking Lunges

10 meter Bear Crawl

5 Tuck Jumps

5 Burpees

10 meter Broad Jumps

10 meter Crab Walk

5 Squat Jumps

Then 2 min Jump Rope


Teach/Review Sumo Deadlift High Pull (PVC and KB)


A1. Sumo Deadlift High Pull (15# bar or light/moderate KB) 5×5

A2. KB Weighted Good Mornings 5×5

A3. Plank Hold 5x 20 seconds

Sumo Deadlift High Pull (5×5)


Metcon (2 Rounds for reps)

4 min AMRAP


10 Russian KB Swings

40 Jump Rope Singles

*Rest 90 seconds

4 min AMRAP

10 Ball Slams

10 Wall Balls

40 Mountain Climbers


Medicine Ball Races

Mark 2-4 starting lines and place a med ball at each. Place a cone approximately 3-5m in front of each starting line. Divide into groups, each team lining up behind its starting line. In a relay-race format the player at the front of the line gets into a crab-walk position and pushes the ball to the cone and back. Players can use any part of their body to move the ball. Once the ball and player cross the starting line the next player can begin.

(change it up—bear crawl, army crawl, walking, etc)