Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
2-3x:
100m Run
10 Air Squats
5 Perfect Push-ups
10 Squat Jumps
5 Burpees
Then Group Dynamics (gym length):
High Knees
Butt Kickers
Bear Crawl
Crab Walk
Frankenstein Walks
Metcon
Metcon (No Measure)
6 min EMOM
10m Shuttle Sprints (work :30-:45 sec)
*try to maintain same number of gym lengths each minute!
Metcon
Review movement standards and split into groups.
Metcon (No Measure)
Air Squats
KB Swings
Box Jumps
Sit-ups
Burpees
3 Rounds
1st: 1:30 min work, 45 sec rest
2nd: 1 min work, 30 sec rest
3rd: 45 sec work, 15 sec rest
Game
Group PVC Switch Drill—Each athlete stands their PVC on end and creates a circle. Coach calls out “right” or “left” and athlete must move that direction catching their neighbor’s PVC before it falls. If PVC hits the ground the athlete must do 2 Burpees before next round. To increase difficulty have athletes take a step back each round, making the circle l
