Month: December 2022

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

5 PVC High Hang Muscle Snatch

5 PVC Snatch Push Jerk

10 Box Step Overs

5 Scap Pull-Up + 5 Small Kip Swing

Into…

1 ROUND

100m Run

5 BB High Hang Muscle Snatch

5 BB Snatch Push Jerk

10 Jump Tucks

5 Big Kip Swing + 5 Hanging Knee Raises

Strength

Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Light-Moderate 3-Rep TNG Power Snatch)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

10-9-8-7-6-5-4-3-2-1

Box Jump Overs (24/20)

Toes to Bar

Power Snatch (95/65)

*After each full round complete a 100m Run.

**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed, start back at the beginning. Each 100m run counts as 1 rep.

(Score is Total Reps)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES* (:40 ON // :20 OFF)

MIN 1 – EZ Row → Mod Row

MIN 2 – Bodyweight Lunges → KB Goblet Lunges (Light)

MIN 3 – Inch Worm + Push-Up → Push-Up to Pike

MIN 4 – Alt. Groiners → Alt. Cossack Squats

*Progress to the second movement in the round 2 of the EMOM

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

16 Alt. KB Goblet Lunges (53/35)

14 Hand Release Push-Ups

12/10 Cal Row

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

3 SETS

8/8 KB Goblet Front Foot Elevated Split Squats

12/12 Single Arm KB Floor Press

-Rest as Needed b/t Sets-

(Score is Weight)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 air squats

10 cossack lunges

20 single jump rope

10 pvc pass thru

10 pvc figure 8

100 meter run

10 spiderman lunges

:30 child’s pose

Metcon

Metcon (Time)

Grab a Partner!

35 minute AMRAP:

20-40-60-80-100…continue to increase by 20 reps every round

alt. devil press

DU

hang power cleans

DU

alt. db snatch

400 meter run
*partners will split reps evenly

*one person works while the other rests

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Calf Raises

30 Single Unders

:15 Bar Dead Hang

10 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

20 Double Unders

8 Barbell Good Mornings

8 Hang High Pulls

8 Hang Muscle Cleans

Strength

Hang Power Clean (EMOM x 7 MINUTES*
3 Hang Power Clean)

*Start Light and build beyond workout weight.

(Score is Weight)

Workout

Metcon (Time)

4 SETS

50 Double Unders

8 Hang Power Cleans (155/105)

25 Double Unders

4 Hang Power Cleans

-Rest :30 b/t Sets-

(Score is Slowest Set)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2:00 FOAM ROLL

Lats / Quads / Upper Back

Into…

3 ROUNDS

:30 Dead Hang on Rig*

6 Air Squats + 6 Jumping Squats

6 Up-Down to Down-Dog

*During Round 3, choice to complete Scap Pull-Ups.

Into…

3 ROUNDS

:30 Hollow-to-Arch Kip on Rig

6 Lunge-Lunge-Squat*

6 Ring Rows

*1 Rep = Lunge (R) + Lunge (L) + Air Squat

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

(No Measure)

*Options…

Active Bar Hang

Chin Over Bar Hold

Pausing Beat/Kip Swings

2-For-1 Pull-Ups

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Last Seen: 1/14/20

Optional Finisher

Metcon (No Measure)

3 SETS

1:00 Empty Barbell Quad Smash

15 Empty Barbell Bicep Curls*

*Option for Reverse Grip

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

10 reverse lunges

:30 pigeon pose each leg

10 pvc pass thrus

10 pvc figure 8’s

Metcon

35 minute EMOM:

minute 1: 15 deadlifts

minute 2: 15 kb swings

minute 3: 15 goblet squats

minutes 4-5: 300 meter run/400 meter row

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Cat/Cows

6 Up-Downs

4 Jefferson Curls

6 Glute Bridge-Ups (option for single leg)

Into…

2-3 ROUNDS

1:00 Row

6 Banded PVC Deadlifts*

3/3 Single Leg RDL

*Band is attached low on a post. Put the PVC through it. Step back to create tension. Pull the arms towards the legs, bringing the PVC in contact with the quads. Perform 6 Deadlifts, keeping the PVC in contact with the legs the entire time.

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 6 Deadlift*

MIN 2 – :20 Row Sprint

*Start Moderate and build beyond workout weight.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 18 Minutes

Minute 1- 6 Up-Downs Over the Bar + 4 Deadlifts (275/185)

Minute 2- 15/12 Calorie Row

Minute 3- Rest

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

150m Row

25ft. Bear Crawl

25ft. Quad Crawl

Into…

2 ROUNDS

200m Row

25ft. Heel Walk

25ft. Toe Walk

Into…

2 ROUNDS

250m Row

5 Inch Worm + Push-Up

10 Alt. SLOW Deadbugs

Strength

Shoulder Press (6-4-2-4-6*)

*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.

(Score is Weight)

Workout

Part 1 (Time)

ON A 5:00 RUNNING CLOCK…

1,000m Row

-Rest w/ Time Remaining-

(Score is Time)

-Rest 3:00 b/t Part 1 & Part 2-

Part 2 (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Push Press (115/75)

15/12 Cal Row

20 Sit-Ups

(Score is Rounds + Reps)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

CHIPPER STYLE

1:00 Bike (EZ)

10 Up-Downs

10 Sumo DB Deadlifts

10 Step Ups

10 Scap Pull-Ups

1:00 Bike (Mod)

8 Burpees

8 DB Push Press

8 Step Overs

8 Ring Rows

1:00 Bike (Hard)

6 DB Burpees

6 DB Hang Snatch

6 DB Step Overs

6 Kip Swings

Workout

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)
Last Seen: 12/25/21

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

8 Pull-Ups

6 DB Box Step Overs (50/35)|(35/20)/(24/20)

4 DB Devil’s Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.

(Score is Total Cals on Bike)

KG DB: (22.5/15)|(15/10)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

50m Run

8 Barbell Deadlifts

8 Med Ball Front Squats

8 Up Downs

8 Ring Rows

Into…

1 ROUND

50m Run

6 Barbell Hang Power Cleans

6 Med Ball Push Press

6 Up Downs To Plate

6 Jumping Pull-Ups

Into…

1 ROUND

50m Run

6 Barbell Power Cleans

6 Med Ball Thrusters

6 Burpees

6 Pull-Ups

Workout

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES*

100m Run

2 Power Cleans (155/105)

3 Burpees to a Plate

4 DB Push Press (50/35)

5 Toes to Bar

6 Hand Release Push-ups

7 Plate Ground to OH (45/35)

8 Wall Balls (20/14)

9 Deadlifts (155/105)

10 Walking Lunges

11 DB Thruster

12 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.

(Score is Rounds + Reps)

“12 DAYS OF NCX” (Time)

FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (155/105)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)
Day 8 – Wall Balls (20/14)
Day 9 – Deadlifts (155/105)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Chest to Bar Pull-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

(Score is Time)