Month: October 2020

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

3 Rounds

25 Single Unders*

5 PVC Pass Throughs

100m Jog

5 PVC Good Mornings

5 PVC Behind the Neck Push Press

*Progress to Double Unders or practice for the third round.

Weightlifting

Hang Power Snatch Complex (5 Sets)

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

Metcon

Partners will alternate and each complete 4 rounds.

Metcon (Time)

8 Rounds

25 Double Unders (50 Singles)

7 Hang Power Snatches (75/55)

100m Run

25 Double Unders (50 Singles)
Partner A completes a full set while Partner B remains in a Front Rack Hold.

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 6

4/4 Single Arm Ring Rows

8 Slow Air Squats

8 Inchworm + Push-up

8 Glute Bridges

Weightlifting

Deadlift (Build to a Heavy Set of 3 Deadlifts)

Metcon

If not enough rig space, sub 7 Bent Over Rows (45/30) for Pull-ups/Ring Rows.

Baseline III (AMRAP – Rounds and Reps)

AMRAP 10

5 Strict Pull-ups*

10 Hand Release Push-ups

15 Air Squats
*Sub 7 Ring Rows

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

5 walkouts

10 air squats

10 Spider-Man lunges

10 pass thrus

10 good mornings

10 o/h squats

Metcon

Metcon (No Measure)

Tabata:

db deadlifts

straddle jacks (on plates)

db hang cleans

plank jacks (option, decline plank jacks on plates)

db push press

alt. squats (on plates)

db thrusters

toe touches (on plates)

alt. db snatch
* grab 2-3 45 lb plates for workout

*36 minute running clock

*move from 1 tabata right into the next tabata

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

3 Rounds

10 Scap Push-Ups

5 Push-Up to Pike

10 Alternating Reverse Lunges

5 Tempo Air Squats w/Arms Raised

Weightlifting

On a 12:00 Running Clock, build to a Heavy Set of 3 Front Squats.

Immediately into…

On a 12:00 Running Clock, build to a Heavy Set of 3 Shoulder Press.

Plenty of rest as needed between efforts.

Front Squat (Heavy Set of 3 Front Squats)

Shoulder Press (Heavy Set of 3 Shoulder Press)

Metcon

Baseline II (AMRAP – Reps)

AMRAP 3

Burpees

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run/row

5 walkouts

10 air squats

10 Spider-Man lunges

10 banded pass thrus

10 banded good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

30 KB swings

20 deadlifts

10 box jumps

5 man makers
*200 meter run or 300 meter row every 5 minutes

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

On a 5:00 Running Clock…

1 Round

10 Alternating Lunges

10 Slow Deadbugs

100m Run

Into…

1 Round

10 Alternating Step-ups

10 V-ups

100m Run

Into…

1 Round

6-8 Box Jumps

10 V-ups

100m Run

Weightlifting

Bent Over Row (15-12-12-10*)

*Superset each set of BOR with 5-7 Barbell Rollouts.

Metcon

Sub V-ups for TTB if not enough space.

Metcon (Time)

3 Rounds for Time

400m Run

30 Box Jumps (24/20)

20 Toes to Bar
16:00 Time Cap

Hammonasset Conditioning + Fitness + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 air squats

10 spiderman lunges

10 pvc pass throughs

10 pvc figure 8’s (5 each side)

200 meter row or run

Metcon

Metcon (Time)

For Time:

50 calorie row

50 wall balls

50 deadlifts

40 calorie row

40 wall balls

40 deadlifts

30 calorie row

30 wall balls

30 deadlifts

Finisher

2 Rounds:

400 meter run

50 ab mat sit ups

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 5

5 Deadlifts

5 Bent Over Rows

5 Strict Press

8/6 Calorie Row

Weightlifting

Spend 15:00 to build to a Heavy Set of 3 Power Cleans.

Power Clean (Heavy Set of 3 Power Cleans)

Metcon

Baseline 1 (AMRAP – Rounds and Reps)

AMRAP 12

250m Row

9 Power Cleans (115/75)

6 Push Presses

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes:

10 air squats

10 pvc pass thrus

100 meter run

10 reverse lunges

10 pvc figure 8’s

100 meter run

Metcon

Metcon (Weight)

12 minute E2MOM:

5 deadlifts, 4 power cleans, 3 front squats, 2 push press, 1 thruster

*rest 3 minutes then begin next metcon

Metcon

Metcon (Time)

1,000 meter row/800 run

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

1,000 meter row/800 run
*20 DU/40 singles every time you drop the wall ball

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

2 Rounds (6:00 Cap)

:30 Row

10 Alternating Step-ups

20 Alternating Deadbugs

Strength

4 Sets

20 DB Seesaw Floor Press

15 Lateral Raise

1:00 Easy Row between sets.

Metcon

Metcon (Time)

2 Rounds for Time

50/40 Calorie Row

50 Step-Ups (to reasonable height)

50 Sit-ups