As I Open

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-Up

2 Rounds:

200 meter run

10 pvc o/h squats

10 pvc o/h reverse lunges

10 spiderman lunges with a twist

10 mountain climbers

Metcon

Tabata

alt. db bent over rows

alt. box step ups with db

alt. db floor press

right leg box step up

alt. hammer curls

left leg box step up

db skull crushers

box jump overs

alt. db strict press

weighted flutter kicks

Box Out

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

RUNNING WARM-UP (4 MIN)

100m Quick Jog

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

100m Hard Jog

Into..

2-3 ROUNDS (5 MIN CAP)

:30 Row @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Row

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Row

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill – Performance

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Post-Workout Skill – Fitness

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Dynamic Kips*

+

1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)

Climb On Up

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

200m Group Jog

Into…

3 ROUNDS

10 Banded Dante Rows

10 Alt. Banded Deadbugs

10 Banded Hip Pull Throughs*

10 Arm Haulers

Into…

200m Group Jog

*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

In You

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter run

5 walkouts

10 dynamic 90’s (5 each arm)

10 Cossack squats

10 wall slides

10 squat therapy

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partnerAMRAP:

100 double unders or 300 single jumps

then:

40-30-20-10

front squats

burpees

*400 meter run between each round

then:

100 double unders or 300 single jumps

**rest 2 minutes then repeat

***partners will split reps evenly

***1 partner works while the other rests

Chaser

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN (:40 ON / :20 ON)*

MIN 1: Step-Ups → Box Jumps

MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)

MIN 3: Tuck-Ups → V-Ups

MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings

*Progress to the second movement(s) halfway through the EMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up* (53/35)

8 Toes to Bar**

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Step to a 90 degree knee heioght

**Option for Toes to ‘Something’

(Score is Rounds + Reps)

*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the AMRAP. P2 Chases P1 the entire workout but can not pass them.

Finisher

Metcon (No Measure)

3 SETS

40 Alt. KB Flutter Kicks

20 KB Horn Curls

20 KB Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

Snatch Day!

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

1:00 Row → :45 Row → :30 Row*

5/5 DB Windmills

10 Alt. Lunges w/PVC Pass Thru

5 Jumping Air Squats w/PVC Overhead

*As the Row time decreases, let’s increase the RPM!

Strength – All

Power Snatch (8-6-4-8-6-4*)

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 20/15 Cal Row

MIN 2 – 1 Power Snatch (Mod-Heavy)*

*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

Workout – Fitness

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 15/12 Cal Row

MIN 2 – 2 Power Snatch (Mod)*

*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

Forrest

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

TABATA, 8 ROUNDS :20 ON // :10 OFF

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Single Unders

MVMT 4 – Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)

200m Run

8 False Grip Vertical Ring Rows*

12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)

16 Double Unders (:20 Practice)

*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!).

Extended Warm-Up – Performance

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 1-2 Strict Ring Muscle-Ups*

MIN 2 – EZ Cardio

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 3-5 Strict Pull-Ups

MIN 2 – EZ Cardio

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (50/35)

100 Double Unders

Muscle-Ups*

100 Double Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Ring Muscle-Ups

25 Bar Muscle-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (35/20)

150 Single Unders

Pull-Ups*

150 Single Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Burpee Pull-Ups

25 Pull-Ups

(Score is Time)

Choose Wisely

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

3:00 Row

Into…

2-3 ROUNDS

50’ Light KB Goblet hold Walking Lunges

3/3 Single Leg Bridge-Ups at a 30X3* Tempo

:45 Plank Hold

*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate-Heavy and build to Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Reps)

8 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**

MOVT 2 – Up-Down Over Bar

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.

**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

Optional Cool Down

FOR RECOVERY (No Measure)

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

(No Measure)

This or That

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ-Mod Row for Calories*

6 Alt. Groiners + Twist

15 Med Ball G2O

10 PVC Pass Throughs

Into…

1 ROUND

Row*

6 Cossack Squats

7 Med Ball Overhead Press

7 Med Ball Front Squat

10 PVC Superman Pass Throughs

Into…

1 ROUND

Row*

6/6 Med Ball Around the World

10 Med Ball Thruster

10 Slow Alt. Dead Bugs

*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.

Strength – Performance

Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“THE QUADFATHER” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Row*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

Workout – Fitness

“THE QUADFATHER (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Row*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

Elizabeth!

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

20 Crossbody Mountain Climbers

8 Scap Push-Ups

6 Knee Push-ups*

4 Tall Jumps

*Option for Standard Push-Ups.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Upright Rows

6 Alt. Elbow Punches

6 Push-Ups

Strength – All

Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean High Pull

+

1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)
NOTE: New Benchmark. Power Clean only.

Optional Cool Down

FOR RECOVERY (No Measure)

12 Slow Arm Haulers

10 Cat/Cows

1:30/1:30 Banded Lat/Tricep Distraction

(No Measure)