Month: June 2021

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- :25 Jump Rope*/:25 Alt. Groiners

Minute 2- :25 Strict Press**/:25 OH Hold

*RD 1= Single Unders, RD 2= Tall Jumps, RD 3= Double Unders

**RD 1+RD 2= Strict Press, RD 3= Push Press

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Push Press

Push Press (Heavy Set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 Shoulder to Overhead (85% of 5 Rep Push Press)

25 Walking Lunges

75 Double Unders

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 spiderman lunges

10 pvc pass thrus

10 wall slides

10 squat therapy

10 push up down dog

Metcon

Metcon (No Measure)

40 minute EMOM:

minute 1: 12 wall balls

minute 2: 6 devil press

minute 3: 12 ball slams

minute 4: 200/250 meter row or 200 meter run

minute 5: rest or ab mat sit ups

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

1 Round

:30 Row (Easy)

12 Slow Deadbugs

12 Med Ball G2OH

12 Banded Upright Rows

Into…

1 Round

:45 Row (Moderate)

12 Sit-Ups

12 Ball Slams

12 Banded Bent Over Row

Strength

3 Sets for Quality

5/5 SA Ring Rows

10/10 Half Kneeling Banded Pallof Press

1:00 Banded Plank*

*Use same band for Pallof Press and Plank

-Rest as Needed Between Sets-

Metcon

Metcon (AMRAP – Reps)

EMOM 20

Minute 1- 15/12 Calorie Row

Minute 2- 25 Sit-Ups

Minute 3- 20 Ball Slams (20/14)

Minute 4- 10-15 Ring Rows*
*Score is Total Ring Row Reps

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

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row

5 inchworms

10 air squats

10 jump squats

10 dynamic 90’s (5 each side)

10 glute bridges

Metcon

Metcon (No Measure)

Tabata:

DB single arm row (right)

DB single arm thruster (right)

DB single arm curl (right)

burpees

DB single arm row (left)

DB single arm thruster (left)

DB single arm curl (left)

burpees
*move from one movement to the next

* 7 rounds total

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 7

30 Mountain Climbers

8 Alt. Groiners w/Thoracic Twist

8 Alt. Box Step-Ups*

8 KB Deadlifts**

8 Air Squats***

*At 3:30 switch to Box Jumps

**At 3:30 switch to Russian KB Swings

***At 3:30 switch to JB Goblet Squats

Weightlifting

On a 20:00 Running Clock…

Build to a 5-Rep Heavy Back Squat.

Back Squat (Heavy Set of 5)

Metcon

The Hulk (AMRAP – Rounds and Reps)

AMRAP 12

5 Front Squats (185/135)

7 Box Jumps (30/24)

10 KB Swings (70/53)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

20 single jumps

10 pvc good mornings

10 pvc pass thrus

10 pvc o/h squats

100 meter run

10 spiderman lunges

10 air squats

10 reverse lunges

Metcon

Metcon (Time)

Find a Friend!

100 kb swings

100 burpees

100 push press

50 pull ups

80 kb swings

80 burpees

80 push press

40 pull ups

60 kb swings

60 burpees

60 push press

30 pull ups

40 kb swings

40 burpees

40 push press

20 pull ups

20 kb swings

20 burpees

20 push press

10 pull ups
*partners will split reps evenly

*one partner rests while the other works

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

AMRAP 5

5/5 Plate Around the Worlds

5 Up-Downs w/Jump to Plate

5 Squats w/Plate Press Out

Into…

2 Rounds

3 Inchworms w/Push-Up to Down Dog

:30 Tuck Hold

10 Slow Elbow Rotations

:30/:30 Single Arm Overhead Plate Hold

Strength

EMOM 12

Minute 1- 6/6 SA DB Arnold Press

Minute 2- :45 DB Slides

Minute 3- :45 Row

Metcon

Infinity Loop (Time)

4 Rounds for Time

10 Push Press (75/55)

10 Up-Downs

-2:00 Rest-

3 Rounds for Time

10 Push Press (95/65)

10 Burpees

-2:00 Rest-

2 Rounds for Time

10 Push Press (115/75)

10 Bar Facing Burpees

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

EMOM 6

Minute 1- 100m Run + Alternating Groiners in remaining time

Minute 2- 5/5 Ankle Circles + 20 Single Unders

Minute 3- 150/100m Row + 5-8 Bodyweight Good Mornings

Strength

3 Sets

8/8 Foot Elevated Split Squats

16 Alternating KB Gorilla Rows

16 Weighted Sit-Ups

Metcon

Metcon (Time)

In Teams of 2…

For Time

800m Med Ball Run (20/14)

2000m Row

400 Double Unders

2000m Row

800m Med Ball Run
P1 works while P2 holds the Med Ball. Split work as needed. Med Ball can be held any way, but must be kept above hips. If Med Ball touches the ground, the team must complete 12 Synchro Air Squats before continuing.

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

EMOM 6 (:45 work/:15 rest)

Minute 1- Row (Easy Pace)

Minute 2- Lunge-Lunge-Squat

Minute 3- Row (Moderate Pace)

Minute 4- Singe DB Curl to Press

Minute 5- Row (Fast Pace)

Minute 6- Scap Pull-Ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps

1:00- Calorie Row

1:00- DB Front Rack Reverse Lunges (50/35)

1:00- Alt. DB Hang Power Snatch

1:00- Strict Pull-Ups

Hammonasset Conditioning + Fitness + Fitness – MS Strength & Conditioning

Warm-up

4 Rounds

10 Ring Rows

1:00 Row

10 Med Ball Curls

10 Med Ball Squats

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps

1:00- Ball Slams

1:00- DB Renegade Rows

1:00- Calorie Row

1:00- Rest