Tennessee Tabata

Hammonasset Conditioning + Fitness – Bootcamp/HIIT


Warm-up (No Measure)

300m Run/Row


10 Squat Therapy

10 Inchworms

10 DB Strict Press (5/arm)

10 Hanging Shoulder Shrugs

10 Hollow Rocks


Metcon (No Measure)

TABATA 8x (20:10)


-Squat Jumps/Push Ups

-Single Arm DB Snatch (switch arms each interval)

-Push Press

-V-Ups/Forearm Plank

-Med Ball Clean to Ball Slam

-Toes to Bar/Burpees

-Single arm DB Overhead Squat (switch arms each interval)

-Side Plank Hip Taps (straight arm or forearm, switch sides each


Rest 45 sec to 1 min between Tabatas


How We Doin’?

Hammonasset Conditioning + Fitness – Boxcamp

Warm-up (No Measure)

10 minute warm-up


50 single jumps (25 DU)

10 air squats

10 walking lunges

10 jabs (right)

10 hooks (right)

10 jabs (left)

10 hooks (left)

100 meter run

Metcon (No Measure)

BOXCAMP: Athletes will roate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.

HS/MS – Hang Power Clean

Hammonasset Conditioning + Fitness – MS Strength & Conditioning


300m run


8 Ring rows

8 Wallballs

20 Mountain climbers

8 Wall slides

8 Banded pass throughs


Hang power clean

– Breakdown movement


Hang Power Clean (3-3-3-3-3)

5 Sets

A1: Hang Power Clean 3 reps

A2: :45 sec plank hold


Metcon (Time)


Calorie Row

DB Push Press

*Rest 2 min

Metcon (Time)



Abmat sit ups

*Rest 2 minutes


Metcon (Time)


Jump rope

Hand Release Push Ups


Coach’s Choice


Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Flutter Kicks

Faster Row

Mountain Climbers

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks


**Partner 1:** 1 Minute Thoracic Extension*

**Partner 2:** 30 Seconds Arch Hold / 30 Seconds Hollow Hold

*Barbell Thoracic Opener: Place foam roller right around the base of the shoulder blades and a barbell an arms distance behind you. Lift hips up and grab barbell with both hands at shoulder width. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.

Movement Prep

TTB Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

C&J Prep:

5 “No Feet” Power Cleans

5 Tall Push Jerks

5 Power Clean & Jerks


Metcon (Time)

4 Rounds:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)
TTB Substitutions:

Reduce Reps

Feet as High as Possible

Knees to Chest

Group Stretch

Vista 3

Hammonasset Conditioning + Fitness – Vista


3 Rounds

5 squat thrusts > 10 yd Grapevine -> 10 yd Bear crawl -> 10 yd Grapevine -> 5




AMRAP in a given amount of time of

5 Push ups

10 Shoulder press

5 Box jumps


Warm It Up

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT


Warm-up (No Measure)

8 minute AMRAP:

500 meter row



5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 front squat

100 meter run


Metcon (Time)

5 Rounds for Time:

400 meter run/500 meter row

12 deadlifts

9 front squats

6 push press

3 burpee box jumps

rest 1 minute and repeat

Front Runner

Hammonasset Conditioning + Fitness – CrossFit


200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup:

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats


Banded Ankle Distraction (45 Seconds Each Side)

Drop Ankle Stretch off Plate (45 Seconds Each Side)

Front Rack Stretch 45 Seconds


Review/Warm up Squat Clean & Front Squat movements.

Spend 15 minutes working up to a heavy or 1RM Squat Clean

* Start with lighter weights and more reps early on

* Take longer rest and complete singles as the weight gets heavier

Squat Clean


Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110
If unable to run complete one of the following:

250 Meter Row

20/14 Schwinn Bike

Group Stretch

What the What?

Hammonasset Conditioning + Fitness – Bootcamp/HIIT


Warm-up (No Measure)

8 minute AMRAP:

100 meter row

:30 squatted prayer

10 wall slides

10 Spider-Man lunges


Metcon (Time)

In Teams of Two, Complete For Time


140 Wall Balls @20/14 switching after every 5 wall balls (split evenly)

Each min mark complete 3 power clean each @ 135/95

Rest 2 Min


120/100 Cal Row (split evenly)

At each minute mark complete 3 Push Jerks each @ 115/75

Rest 2 Min


300 DU or 600 singles (split evenly)

At each minute mark complete 3 Thrusters each @ 95/65
*one person is working at a time

*wall balls, rowing, and burpees do not begin again until both partners complete their 3 reps of the barbell movement

*barbell movements are not done at the same time


Hammonasset Conditioning + Fitness – CrossFit


5 Minute Easy Row

*On the Minute 5 Sit-ups + 5 Air Squats*

Light Kettlebell Warm-up


5 Kettlebell Deadlifts

5 Russian Swings

5 Reverse Lunges (Each Leg)

5 Full Swings

Ring Row Warm-up

1 Push-up, 1 Ring Row

2 Push-ups, 2 Ring Rows

3 Push-ups, 3 Ring Rows

4 Push-ups, 4 Ring Rows

5 Push-ups, 5 Ring Rows


Child’s Pose on Kettlebell: 1 Minute

Pigeon Pose: 1:30 Each Side

Couch Stretch: 1:30 Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side


Metcon (AMRAP – Rounds and Reps)


21/15 Calorie Row

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

10 Ring Rows

Bubba Gump

Hammonasset Conditioning + Fitness – CrossFit


200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

20 Seconds Good Mornings

20 Seconds Lateral Barbell Hops

20 Seconds Stiff Legged Deadlifts

20 Seconds Lateral Barbell Hips

20 Seconds Deadlifts


Metcon (Time)

With a partner:

3 Rounds:

1600 Meter Run

60 Deadlifts (155/105)

60 Lateral Barbell Burpees
Split run and reps evenly. One partner working at a time.