Month: September 2022

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

2:00 EZ Bike

INTO…

AMRAP x 5 MINUTES

5/5 Single Leg Barbell RDLs

10 Barbell Upright Row

10 Elbow Punches

5 Ring Rows + :10 Top of Ring Row Hold (or :10 Chin over Bar Hold)

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*

1 Deadlift

+

3 Hang Power Cleans

*Start Moderate and Build Beyond Workout Weight.

(Score is Weight)

Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

6 Deadlift (155/105)

6 Pull-Ups

4 Hang Power Clean

4 Chest to Bar Pull-Ups

*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Rower. Once P1 completes a full round partners switch.

(Score is Total Cals)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Single Unders

10 Slow Air Squats

INTO…

AMRAP x 3 MINUTES

20 Big Jump Single Unders

10 Slow PVC Thrusters

INTO…

AMRAP x 3 MINUTES

:20 Double Under Attempts

10 Slow Barbell Front Squats

Strength

Thruster (5-5-5*)

*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.

(Score is Weight)

Workout

Lighter Fluid (Time)

For Time

75 Thrusters (45/35)

200 Double Unders

75 Thrusters

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Empty Barbell Bicep Curls

20 Alt. Windshield Wipers

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 pvc pass thrus

100 meter run

10 spiderman lunges

10 air squats

Metcon

Metcon (No Measure)

Bring your boxing gloves!

From minutes 0-5 minutes

AMRAP:

10 kb sumo deadlift high pulls

10 Russian kb swings

10 kb around the worlds (10 each way)

at minute 5, run 600 meters

from minutes 10-15

AMRAP:

10 double db bent over rows

10 double db front-side raises

10 burpees

at minute 15, run 600 meters

at minute 20, repeat 1st AMRAP

at minute 25, run 600 meters

at minute 30, repeat 2nd AMRAP

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Alt. Plank Shoulder Taps

150/100m Row

10 KB Deadlifts

5 KB Upright Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 8 KB Sumo Deadlift High Pulls + 12 Russian KB Swings (53/35)

MIN 3 – :45 Max Up-Downs

(Score is Total Reps of Up Downs)

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Alt. KB Around the World

MIN 2 – :25/:25 Single Arm KB Overhead Hold

MIN 3 – 10 Rower Pike Ups

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Cardio Choice (Increase pace each round)*

MIN 2 – 5 Push-Up to Pike + 5 Wide Grip Behind the Neck Barbell Press

MIN 3 – 5 Slow Scap Pull-Ups + 5 Controlled Kip Swings

*Run, bike, row or ski are all on the table! After you finish the :30 effort…perform :30 of dynamic stretching: trunk twists, arms crosses, standing knee pulls or standing ankle pulls.

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 5-7 Strict Press*

MIN 2 – :25 Hollow Hold + :25 Superman Hold

MIN 3 – 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises

*Start at 1st Workout Weight and Build to Final Workout Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

5 Strict Pull-Ups

5 Toes to Bar

7 Strict Press (75/55)

-Rest 1:30-

AMRAP x 5 MINUTES

4 Strict Pull-Ups

4 Toes to Bar

5 Strict Press (95/65)

-Rest 1:30-

AMRAP x 3 MINUTES

3 Strict Pull-Ups

3 Toes to Bar

3 Strict Press (115/75)

(Score is Total Rounds + Reps)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

2 SETS*

:20 WORK // :10 REST

MOVT 1 – Air Squats w/calf raise at top

MOVT 2 – High Knees

MOVT 3 – Alt. Lunges

MOVT 4 – Burpees w/Tall Jump!

*1 SET = MOVT 1 – MOVT 4

INTO…

1-2 ROUNDS

6 Alt. Cossack Squats

8 Alt. Box Step-Overs*

200m Run

*2nd Round: 4 Burpee Box Jump Overs

Strength

Metcon (Weight)

EVERY 4:00 x 4 SETS

10/10 Single DB Suitcase Deadlift

8/8 SA Seated DB Arnold Press

6 Tall Box Jumps (Athlete Choice)

-Rest with Time Remaining-

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

200m Run

8 Burpee Box Jump Overs (24/20)

4 DB Devil’s Clean (50/35)

(Score is Time)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

5 push ups

10 air squats

15 reverse lunges

10 pvc pass thrus

5 figure 8’s (each arm)

Metcon

Metcon (No Measure)

From 0-10 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 db devil cleans

10 db suitcase deadlifts

rest 2 minutes:

From 12-22 minutes:

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 burpees

10 box jump overs

rest 2 minutes:

From 24-34

1,000/800 meter row or 800 meter run

*in remaining time, AMRAP:

5 man makers

10 seated db arnold press (5 each arm)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

30 Mountain Climbers

10 Med. Ball Deadlifts

5 Air Squats

5 Med. Ball Squat Cleans

INTO…

2 ROUNDS

10/8 Cal Row

8/8 Split Squats

8 Med. Ball Thrusters

16 Crossbody Mountain Climbers

Strength

Metcon (No Measure)

3 SETS

8/8 Bulgarian Split Squats

Immediately Into…

1:00 Wall Sit

-Rest as Needed b/t Sets-

*Option to Add Weight.

(No Measure)

Workout

Metcon (Time)

5 SETS

ON A 3:30 RUNNING CLOCK…

20/15 Cal Row

40 Alt. Crossbody Mountain Climbers

20 Wall Balls (20/14)

-Rest the Remaining Time-

(Score is Slowest Set)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Jumping Jacks

10 Up Down Step-Overs*

20 Alt. Shoulder Taps

5/5 Side Plank Rotations

*At the 3:00 Mark Switch to 5 Burpee Box Jump Overs

Workout

Metcon (1 Rounds for reps)

EMOM x 24 MINUTES

MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows (50/35)*

MIN 2 – 10 DB Push Press**

MIN 3 – :25/:25 Side Plank Hold

MIN 4 – :50 Max Burpee Box Jump Overs (24/20)

*After completing the 8 RR…immediately hold a Plank until :50 mark.

**After completing the 10 PP…immediately hold the Front Rack until :50 mark.

(Score is Lowest Set of BBJO)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 DBL DB Gun Gun Hold

-:30 Rest-

20 Alt DB Hammer Curls

-:30 Rest-

15 Box Dips

-Rest 1:00 b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run/row

10 pvc good mornings

10 pvc pass thrus

10 spiderman lunges

10 pvc figure 8’s

10 pvc o/h squats

10 dynamic 90’s (5 each arm)

Metcon

Metcon (Time)

35 minute AMRAP:

Partners will split reps

50 bench press

20 box jump overs

400 meter run

50 hang clean and press

20 burpees

400 meter run