Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
3-4x:
20 Jump Rope Singles
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 (split into groups if large class)
Metcon (No Measure)
DB Suitcase Deadlifts
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
