Month: March 2023

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

ON AN 8:00 RUNNING CLOCK…

3 ROUNDS

5 KB Deadlift

5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings

10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups

10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch

Then Into…

AMRAP IN REMAINING TIME..

Max Meter Row

Metcon

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

*P1 works while P2 rests. Split the rowing work as needed.

**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Optional Finisher

Metcon (No Measure)

2 SETS

10/10 Single Arm KB Upright Row

:30/:30 Single Arm KB Overhead Hold

1:00/1:00 Calf Smash on KB Horn

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

ON AN 8:00 RUNNING CLOCK…

3 ROUNDS

5 KB Deadlift

5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings

10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups

10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch

Then Into…

AMRAP IN REMAINING TIME..

Max Meter Row

Workout – Performance

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Workout – Fitness

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swing (53/35)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (24/16)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

*P1 works while P2 rests. Split the rowing work as needed.

**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Optional Finisher

Metcon (No Measure)

2 SETS

10/10 Single Arm KB Upright Row

:30/:30 Single Arm KB Overhead Hold

1:00/1:00 Calf Smash on KB Horn

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)
*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

200 meter run

10 reverse lunges

10 air squats

10 pvc pass thrus

10 pvc figure 8’s

Workout

Metcon

*Bring your boxing gloves!

10 minute AMRAP:

10 alt. db snatch

20 Russian twists

30 straddle jacks

*at minute 10, run 300 meters

at minute 26

10 minute AMRAP:

10 double db bicep curls

20 walking planks

30 toe touches

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks*

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull-Aparts

*Clap overhead and behind back.

Into…

2 ROUNDS

100m Run

10 Ring Rows w/ :01 Pause at Rings

8 Scap Depressions

6 Scap Retractions

10 Straight Arm Banded Push-Downs

Skill – All

Metcon (No Measure)

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…

5 Banded Strict Pull-Ups

5 Strict Pull-Ups

5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES*

MIN 1 – :50 Max Cardio Choice Cals

MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks*

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull-Aparts

*Clap overhead and behind back.

Into…

2 ROUNDS

100m Run

10 Ring Rows w/ :01 Pause at Rings

8 Scap Depressions

6 Scap Retractions

10 Straight Arm Banded Push-Downs

Skill – All

Metcon (No Measure)

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…

5 Banded Strict Pull-Ups

5 Strict Pull-Ups

5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES*

MIN 1 – :50 Max Cardio Choice Cals

MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 Row

5 Scap Push-Ups

5 Presses (Press)

Into…

1 ROUND

:45 Row

5 Hand Release Push-Ups

5 Push Press (Dip/Drive/Press)

Into…

1 ROUND

:45 Row

5 Pike Push-Ups

5 Push Jerks (Dip/Drive/Press Under/Land+Stand)

Strength – All

Shoulder Press (3×8 @ 31X1*)

Tempo Strict Press (31X1)

Week 1 of 4 Tempo

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

20 Hand Release Push-Ups

10 Shoulder to Overhead (185/135)

250/200m Row

10 Handstand Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (85/60)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

15 Push-Ups

7 Shoulder to Overhead (135/95)

250/200m Row

7 Pike Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

6-10 Rower Hamstring Curls

3/3 Sciatic Nerve Floss

12 Banded Ws*

*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 Row

5 Scap Push-Ups

5 Presses (Press)

Into…

1 ROUND

:45 Row

5 Hand Release Push-Ups

5 Push Press (Dip/Drive/Press)

Into…

1 ROUND

:45 Row

5 Pike Push-Ups

5 Push Jerks (Dip/Drive/Press Under/Land+Stand)

Strength – All

Shoulder Press (3×8 @ 31X1*)

Tempo Strict Press (31X1)

Week 1 of 4 Tempo

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

20 Hand Release Push-Ups

10 Shoulder to Overhead (185/135)

250/200m Row

10 Handstand Push-Ups

5 Shoulder to Overhead

(Score is Time)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

15 Push-Ups

7 Shoulder to Overhead (135/95)

250/200m Row

7 Pike Push-Ups

5 Shoulder to Overhead

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

6-10 Rower Hamstring Curls

3/3 Sciatic Nerve Floss

12 Banded Ws*

*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter run/row

10 reverse lunges

:30 pigeon pose each leg

10 pvc pass thrus

10 pvc figure 8’s

:30 couch stretch each leg

Workout

Metcon (No Measure)

Minutes 0-8:

Every 2 minutes for 8 minutes:

5 deadlifts

100 meter run

-rest the remaining time

Minutes 8-16:

Every 2 minutes for 8 minutes:

5 hang squat cleans

100 meter run

-rest the remaining time

at minute 16 begin AMRAP:

AMRAP 16:

5 hang squat cleans

10 up downs

15 deadlifts

20 ab mat sit ups

200 meter run