Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute Warm-Up
20 single jumps
with barbell:
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 deadlifts
100 meter row/run
Metcon
Metcon (No Measure)
40 minute running clock
In 8 minutes complete:
5 Rounds
7 deadlifts
7 hang power cleans
7 shoulder to overhead
5 box jumps
-rest the rest of the time
at the 8 minute mark begin:
5 Rounds
6 deadlifts
6 hang power cleans
6 shoulder to overhead
5 box jumps
-rest the rest of the time
at the 16 minute mark begin:
5 Rounds
5 deadlifts
5 hang power cleans
5 shoulder to overhead
5 box jumps
-rest the rest of the time
at the 24 minute mark begin:
5 Rounds
4 deadlifts
4 hang power cleans
4 shoulder to overhead
5 box jumps
-rest the remaining time
at the 32 minute mark begin:
5 Rounds
3 deadlifts
3 hang power cleans
3 shoulder to overhead
5 box jumps
*start light and increase weight every 8 minutes
*goal is to complete the 5 rounds every 8 minutes earning rest
*if you do not want to rest, you can run or row the remaining time
