Month: January 2020

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Single Unders

PVC Pass Throughs

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Child’s Pose: 1 Minute

Movement Prep

20 Second Double Taps Video

20 Second Double Under Practice

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Weightlifting

Hang Snatch Complex (1 Heavy Complex)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (115/75) Rx+ (135/95)

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

2-3 rounds

250m Row

10 jumping jacks

10 mountain climbers

10 Air Squats

10 frankenstein walk

Weightlifting

Review KB Sumo Deadlift

– proper starting position

– finishing position

– driving through heels

KB Sumo Deadlift

5-5-5-5

Ab Mat sit ups

10-10-10-10

Rest 30 seconds between sets

Sumo Deadlift (4×5)

Metcon

Rest 2 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 box step ups

5 push ups

20 single unders

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 toes to rig

5 kb sumo deadlifts

20 mountain climbers

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 KB Swings

5 Burpees

20 Air Squats

Game

Coach’s choice

Hammonasset Conditioning + Fitness – Boxcamp

Warm-up (No Measure)

300m Row/Run then

2X:

5 Push Ups

5 PVC Pass Throughs

10 Air Squats

10 Walking Lunges

20 Mountain Climbers

Metcon (No Measure)

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

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 figure 8’s

Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

3 minutes of HSPU

3 minutes of DU

3 minutes of hang power cleans

3 minutes of pull ups

3 minutes of box jumps
1 minute of rest between movements

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

3 Stations

1 Minute Each

Easy Row

Active Spiderman

Good Mornings + Back Squats (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)

Mobility

Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Movement Prep

30 Seconds Active Spidermans

15 Seconds Frog Hops

5 Burpees

Build to Workout Weight

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Hang Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP 8:

10 calorie row or 200 meter run

10 side squats

10 reverse lunges

10 air squats

10 DU or 20 single jumps

Empty barbell warm-up

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (No Measure)

Find a Friend!

In 8 minutes complete:

100 wall balls

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 kb swings

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 deadlifts

with remaining time, row max calories
*at the top of every minute, 3 burpees each

*burpees stop once you get on the rower

*splitting reps equally

(50 reps each)

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Easy Row

Front Plank

Active Samson

Performed With 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Movement Prep

5 Slow AbMat Sit-ups

5 AbMat Sit-ups

30 Seconds Right Leg Row

30 Seconds Left Leg Row

30 Seconds Both Legs Row

Metcon

Rest 5 minutes between Metcons.

Metcon (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Metcon (AMRAP – Reps)

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Metcon (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

Hammonasset Conditioning + Fitness – Boxcamp

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 spiderman lunges

10 wall slides

50 jump ropes

10 slow dynamic 90’s (5 each arm)

100 meter row

Metcon

Metcon (No Measure)

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

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 figure 8’s

Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

10 push press

20 push ups

30 kb swings

40 hang cleans

50 box jumps

60 burpees

70 wall balls

80 lunges

90 DU or 180 single jumps

100 sit ups
*partners will split reps in half

*one working one resting

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Inchworm to Push-up

Mobility

Pigeon Pose: 1 minute each side

Metcon

Rest 4 minutes between rounds.

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

10 Calorie Row

15 Burpees

AMRAP 10 Meter Shuttles
Score is LEAST amount of shuttle sprint reps.