Month: March 2021

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

3 Sets (7:00 Cap)

1:00 Row (Easy/Moderate Pace)

10 Alternating Cossak Squats

8 Barbell Deadlifts

6 Broad Jumps

Weightlifting

EMOM 12

Minute 1- 1 Power Clean + 2 Hang Power Cleans + 1 Front Squat*

Minute 2- :45 Moderate Row

*Build up to and past workout weight

PC HPC FS Complex (1 Set EOMOM 12)

1 Power Clean

+

2 Hang Power Cleans

+

1 Front Squat

Metcon

Metcon (Time)

For Time

100/80 Calorie Row

50 Burpees

25 Power Cleans (135/95)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

10 minute AMRAP:

200 meter run/row

10 light db shoulder press

10 light db high pulls

10 spiderman lunges

10 air squats

:30 pigeon pose (each leg)

:30 child’s pose

Metcon

Metcon (Time)

For Time:

60 DU or 120 single jumps

30 db snatch into a push press

30 calorie row

50 DU or 100 single jumps

20 db snatch into a push press

25 calorie row

40 DU or 80 single jumps

10 db snatch into a push press

20 calorie row

30 DU or 60 single jumps

10 db snatch into a push press

15 calorie row

20 DU or 40 single jumps

20 db snatch into a push press

10 calorie row

10 dU or 20 single jumps

30 db snatch into a push press

5 calorie row

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

3 Rounds (7:00)

20 Single Unders

5/5 SA DB Deadlifts

5/5 SA DB Strict Press

Into…

3 Rounds

20 Double Unders/Attempts

10 Scap Push-Ups

5/5 SA DB Push Press

Strength

3 Sets

12 Alternating DB Arnold Presses

12 Alternating DB Upright Rows

-Rest 1:30 Between Sets-

Metcon

Metcon (AMRAP – Reps)

TABATA

Tabata 1- Double Unders

Tabata 2- Russian KB Swings (53/35)

Tabata 3- Single DB Push Press (50/35)*

-No Rest Between Each Tabata-

*Switch sides each Round
Score is Lowest Reps.

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

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter run or row

10 dynamic 90’s

10 glute bridges

10 spiderman lunges

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc good mornings

Metcon

Metcon (No Measure)

4 Rounds

5 minute AMRAP:

6 double db front squats

6 sit ups

6 double db hang snatch

6 burpees

6 renegade rows (3each arm)
*rest 2 minutes between rounds

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 7

:30 Jumping Jacks

:30 Good Mornings

:30 Mountain Climbers

:30 Lunge + Twist

:30 Shoulder Taps

Weightlifting

Build to a Heavy set of 6 Back Squats.

Back Squat (6-6-6)

Build to a Heavy weight.

Metcon

Metcon (Time)

10 Rounds for Time

10 Front Squats (95/65)

8 Toes to Bar

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

10 minute AMRAP:

200 meter row

10 pvc pass thrus

10 pvc figure 8’s

:30 second couch stretch each leg

:30 pigeon pose each leg

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

100/80 Calorie Row

Max Power Snatches

Rest 5 Minutes

AMRAP 10:

100/80 Calorie Row

Max Power Clean and Jerks

Rest 5 Minutes

AMRAP 10:

100/80 Calorie Row

Max Thrusters

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 6

:20 Fast Row

10 Alternating Quad Shoulder Taps

5 Lunge-Lunge-Squats

10 Double DB Suitcase Deadlifts

:20 Bottom of Squat Hold

Metcon

Metcon (AMRAP – Reps)

EMOM 36

Minute 1- :40 DB Goblet 1 1/2 Squats*

Minute 2- :40 Wall Sit

Minute 3- :40 Calorie Row

Minute 4- :40 Alternating Sit-Thrus

Minute 5- :40 Double DB Suitcase Hold

Minute 6- :40 DB Slides
*Weight should be Moderate-Heavy.

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- 5 DB Suitcase DL + 5 DB Sumo DL + Max Alt. Step-Ups in Remaining Time

Minute 2- 5 DB Strict Press w/:02 pause overhead + Tuck Hold in Remaining Time

Minute 3- :30 Single Unders + :30 Up-Downs

Strength

4 Rounds for Quality

20 Banded Pull Aparts

20 Banded Hammer Curls

20 Banded Tricep Push-Downs

-Rest 1:30 Between Sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 16

5 DB Power Cleans (50/35)

4 DB Push Press

3 Burpee Box Jumps (24/20)
P1 works through on full round. P2 completes 35 Double Unders and Max Plank Hold.

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

EMOM 8 (:45 Work/:15 Rest)

Minute 1- Row

Minute 2- SA Suitcase KB DL (KB to outside of foot)

Minute 3- Russian KBS

Minute 4- Alternating Deadbugs

Repeat!

Weightlifting

Deadlift (8-6-6)

Build to a Heavy weight.

Metcon

Metcon (Time)

2 Rounds for Time

1000m/800m Row

35 Toes to Bar

15 Deadlifts (225/155)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes:

25 jump ropes

10 spiderman lunges

:30 second pigeon pose (each leg)

10 sit ups

:30 seconds child’s pose

Metcon

Metcon (No Measure)

goblet split squats (R)

mountain climbers

back squats

sit ups

goblet split squats (L)

plank jack push ups

front squats

bicycle crunches
20 seconds of work, 10 seconds of rest. members will rotate from one exercise to the next. repeat 9 times (10 rounds total)