Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
200m Run or Row
3 Rounds:
10 Air Squats
10 Push-ups
10 Sit-ups
10 Lunges
Skill Work
Teach/Review:
Med Ball Cleans
*Start postion (“angry Gorilla” stance/DL stance)
*Triple extension and shrug
*Squat and catch
*Hand transition
*Ball does not spin
Ball Slams
*Full extension at top
*Use abs/core
*Partial squat catch
Wall Balls
*Below parallel squat
*Chest up, weight in heels
*Hit target on the throw
9 min EMOM: (split in three groups if large class)
Min 1: 5 Med Ball Cleans + 3 Burpees
Min 2: 10 Ball Slams + 3 Burpees
Min 3: 5 Perfect Wall Ball Shots + 3 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
6 Med Ball Cleans
40 meter shuttle sprints
Game
Farmers & Loggers
(for variety, can change how athletes move to flip cones—bear crawl, crab walk, plank walk, etc)
