Month: February 2023

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm Up

Workout

Metcon (No Measure)

Bring Your Gloves!

10 minute AMRAP:

10 kb swings

10 deadlifts

10 kb around the worlds (10 each way)

10 calorie row

rest 2 minutes

10 minute AMRAP:

10 goblet lunges

10 deadlifts

10 kb march (10 each leg/20 total)

10 calorie row

rest 2 minutes

10 minute AMRAP:

10 kb high pulls

10 deadlifts

10 kb plank pull through

10 calorie row
*increase weight on the deadlifts each round

*swap out an AMRAP for time on the bag

Warm Up (No Measure)

2x:

200 meter row

10 pvc deadlifts

10 pvc pass thrus

10 pvc figure 8’s

10 spiderman lunges

10 Cossack squats

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

MOBILITY (4:00 CAP)

1-2 Rounds

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Jefferson Curls

Into…

EMOM x 6 MINUTES (:45 on / :15 off)

MIN 1 – KB Deadlifts

MIN 2 – Squat Jumps

MIN 3 – Mod Pace Bike

MIN 4 – KB Swings

MIN 5 – Up-Downs

MIN 6 – Hard Pace Row

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

40 KB Swings (53/35)

30 KB Goblet Lunges

20 Burpees

25/20 Cal Row

20 KB Swings

15 KB Goblet Lunges

10 Burpees

(Score is Time)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

40/30 Cal Row

40 KB Swings (35/20)

30 KB Goblet Lunges

15 Burpees

20/15 Cal Row

20 KB Swings

15 KB Goblet Lunges

5 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm Supported KB Bent Over Row

8/8 KB Deficit Push-Up

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

MOBILITY (4:00 CAP)

1-2 Rounds

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Jefferson Curls

Into…

EMOM x 6 MINUTES (:45 on / :15 off)

MIN 1 – KB Deadlifts

MIN 2 – Squat Jumps

MIN 3 – Mod Pace Bike

MIN 4 – KB Swings

MIN 5 – Up-Downs

MIN 6 – Hard Pace Bike

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike

40 KB Swings (53/35)

30 KB Goblet Lunges

20 Burpees

25/20 Cal Bike

20 KB Swings

15 KB Goblet Lunges

10 Burpees

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

40/30 Cal Bike

40 KB Swings (35/20)

30 KB Goblet Lunges

15 Burpees

20/15 Cal Bike

20 KB Swings

15 KB Goblet Lunges

5 Burpees

(Score is Time)

KG KB: (16/12)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm Supported KB Bent Over Row

8/8 KB Deficit Push-Up

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

2-4-6-and so on…

Step-Ups (Athlete Choice)

Burpees or Up-Downs

Ring Rows

Into…

1 ROUND

8 Box Jumps w/ Step-Down

8 Scap Pull-Ups

8 Kip Swings

8 Clean Deadlifts

Strength – Performance

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 2-3 Pull-Ups

*Start light and build up to and possibly past workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

15 ROUNDS FOR TIME

3 Bar Muscle-Ups*

2 Box Jumps (30/24)

1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

Workout – Fitness

Metcon (Time)

12 ROUNDS FOR TIME

6 Pull-Ups*

4 Box Jumps (24/20)

2 Power Clean (155/105)

*4 Chest to Bar Pull-Ups Optional.

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS

5 Up Dog to Down Dog

:30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

2-4-6-and so on…

Step-Ups (Athlete Choice)

Burpees or Up-Downs

Ring Rows

Into…

1 ROUND

8 Box Jumps w/ Step-Down

8 Scap Pull-Ups

8 Kip Swings

8 Clean Deadlifts

Strength – Performance

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 2-3 Pull-Ups

*Start light and build up to and possibly past workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

15 ROUNDS FOR TIME

3 Bar Muscle-Ups*

2 Box Jumps (30/24)

1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

KG BB: (90/65)

Workout – Fitness

Metcon (Time)

12 ROUNDS FOR TIME

6 Pull-Ups*

4 Box Jumps (24/20)

2 Power Clean (155/105)

*4 Chest to Bar Pull-Ups Optional.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS

5 Up Dog to Down Dog

:30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 inchworms

10 air squats

10 dynamic 90’s (5 each arm)

20 single jumps

Metcon

Metcon (Time)

Grab a partner

8 Rounds for time:

8 push ups

16 push press

24 wall balls

36 DU or 80 single jumps

400 meter row
* 1 partner is working while the other is resting

*split reps evenly

*35 minute time cap

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers + 5 Air Squats

10 Slow Shoulder Taps

8 Arm Haulers

6/6 Single Arm DB Press*

*Round 2 Perform DB Push Press

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Double Under Practice

-Into-

1-3 Strict HSPU*

+

3-5 Kipping HSPU

*If able, complete complex unbroken. 1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Single Under Practice

-Into-

2/2 Single Arm DB Deficit Push-Up*

+

4-6 Slow Hand Release Push-Ups

*1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

40 Double Unders

8/8 Single Arm DB Push Press (50/35)

10 Handstand Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

4 Strict Handstand Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

60 Single Unders

8/8 Single Arm DB Push Press (35/20)

10 Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

5 Hand Release Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers + 5 Air Squats

10 Slow Shoulder Taps

8 Arm Haulers

6/6 Single Arm DB Press*

*Round 2 Perform DB Push Press

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Double Under Practice

-Into-

1-3 Strict HSPU*

+

3-5 Kipping HSPU

*If able, complete complex unbroken. 1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Single Under Practice

-Into-

2/2 Single Arm DB Deficit Push-Up*

+

4-6 Slow Hand Release Push-Ups

*1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

40 Double Unders

8/8 Single Arm DB Push Press (50/35)

10 Handstand Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

4 Strict Handstand Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

60 Single Unders

8/8 Single Arm DB Push Press (35/20)

10 Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

5 Hand Release Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (15/10)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Up-Downs + Scap Push-ups

10 Sumo Stance Good Mornings

Into…

1-2 ROUNDS (TIME PERMITTING)

100m Run

8 Barbell or KB RDLS

8 Barbell or KB Upright Rows

8 Burpees

Workout – Performance

Metcon (Time)

FOR TIME

1200m Run

50 Up-Downs

25 Sumo Deadlift High Pull (95/65)

800m Run

40 Up-Down Over Bar

25 Sumo Deadlift High Pull

400m Run

30 Burpees Over Bar

25 Sumo Deadlift High Pull

200m Run

20 Burpees

25 Sumo Deadlift High Pull

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 Sumo Deadlift High Pulls (95/65)

200m Run

30 Burpees Over Bar

30 Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

FOR TIME

800m Run

40 Up-Downs

20 KB Sumo Deadlift High Pull (53/35)

600m Run

30 Up-Downs to a Plate

20 KB Sumo Deadlift High Pull

400m Run

20 Burpees

20 KB Sumo Deadlift High Pull

200m Run

10 Burpees to a Plate

20 KB Sumo Deadlift High Pull

(Score is Time)

KG KB: (24/16)

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 KB Sumo Deadlift High Pulls (53/35)

200m Run

30 Burpees

30 KB Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG KB: (24/16)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Tuck-Up + V-Up

15 Ring Face Pulls

1:00 Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Up-Downs + Scap Push-ups

10 Sumo Stance Good Mornings

Into…

1-2 ROUNDS (TIME PERMITTING)

100m Run

8 Barbell or KB RDLS

8 Barbell or KB Upright Rows

8 Burpees

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 Sumo Deadlift High Pulls (95/65)

200m Run

30 Burpees Over Bar

30 Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 KB Sumo Deadlift High Pulls (53/35)

200m Run

30 Burpees

30 KB Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Tuck-Up + V-Up

15 Ring Face Pulls

1:00 Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)