Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
Warm-Up (No Measure)
2 ROUNDS
30 High Knees
10 Med Ball G2OH
10 Knee Push-Ups
10 Scap Pull-Ups
:30 High Jump Singles
INTO..
2 ROUNDS
30 Butt Kicks
10 Ball Slams
10 Hand Release Push-Ups
10 Kip Swings
:30 Double Under Practice
Strength
Metcon (AMRAP – Reps)
1.) 4 SETS, :20 ON // :40 REST
Max Pull-Ups or Ring Rows*
*Kipping, Banded, or Strict
(Score is Max Reps Pull-Ups)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (No Measure)
2.) 3 SETS*
10 DB Bent Over Reverse Flyes
15 DBL DB Hammer Curls
*Use a light or light-moderate weight
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 6 MINUTES*
50m Run
30 Ball Slams
15 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
100m Run
30 Pull-Ups
15 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 10 MINUTES
200m Run
30 Hand Release Push-Ups
15 Synchro Sit-Ups
*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together.
(Score is Total Rounds + Reps)