Month: April 2023

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

1-2-3-and so on…

Burpees

2-4-6 and so on…

Box Step-Ups

Into…

2 ROUNDS

5 Tempo Strict Press (31X1)

7 Box Jumps*

:10 Top of Ring / Box Hold

:10 Bottom of Ring / Box Hold

*RND 2 complete Box Jump/ Step Overs

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight)

Week 1 of 6 Wendler

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (24/20)

15 Ring Dips

9 Shoulder to Overhead*

*RPE 6-7 roughly 60-70% of 1-Rep PP.

(Score is Time)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (20)

15 Box Dips

9 Shoulder to Overhead*

*RPE 5-6 roughly 50-60% of 1-Rep PP.

(Score is Time)

Extra Credit Murph Prep – Day 1

Metcon (No Measure)

CONDITIONING (ALL)

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH (ALL)

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

1-2-3-and so on…

Burpees

2-4-6 and so on…

Box Step-Ups

Into…

2 ROUNDS

5 Tempo Strict Press (31X1)

7 Box Jumps*

:10 Top of Ring / Box Hold

:10 Bottom of Ring / Box Hold

*RND 2 complete Box Jump/ Step Overs

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight)

Week 1 of 6 Wendler

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (24/20)

15 Ring Dips

9 Shoulder to Overhead*

*RPE 6-7 roughly 60-70% of 1-Rep PP.

(Score is Time)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (20)

15 Box Dips

9 Shoulder to Overhead*

*RPE 5-6 roughly 50-60% of 1-Rep PP.

(Score is Time)

Extra Credit Murph Prep – Day 1

Metcon (No Measure)

CONDITIONING (ALL)

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH (ALL)

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

Warm Up (No Measure)

2x:

200 meter run

10 Cossack squats

:30 child’s pose

10 reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

Workout

Metcon (No Measure)

Partners will split reps evenly

35 minute AMRAP:

60 bench press

40 wall balls

20 devil press

60 hang power cleans

40 ab mat sit ups

20 devil press

600 meter run

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

20 Jumping Jacks

16 Band Pull Aparts

12 Alt. Groiners

8 Ring Rows

4 Push-Up to Pike

Extended Warm-Up – All

Metcon (No Measure)

3 SETS

10 Straight Arm Banded Push-Downs

5 Kip Swings

5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up

5 Slow Air Squats + 5 Fast Air Squats

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
NOTE: New Benchmark.

Workout – Fitness

“CINDY (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

(Score is Rounds + Reps)
NOTE: New Benchmark.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

30 ROUNDS FOR TIME*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Legs Only

MIN 2 – :40 Legs + Lean Back

MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*

MIN 4 – :40 Row Stroke, Pause Past Knees on Return**

MIN 5 – :40 Row

MIN 6 – :40 Row at a higher intensity

Transition into…

3 ROUNDS

6 KB Upright Row

6 KB Horn Curls

12 Alt. KB Halos

6/6 Half Kneeling KB Presses

6 Weighted Sit-Ups

*Quick pause once the handle has touched the chest before returning to the starting position.

**Quick pause with the handle at or slightly forward of the knees.

Workout – Performance

Metcon (Time)

FOR TIME

35-25-15-25-35

KB Sumo DL High Pull (70/53)

Weighted Sit-Up*

*GHDSU Optional

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

FOR TIME

30-20-10-20-30

KB Sumo DL High Pull (53/35)

Sit-Up

(Score is Time)

KG KB: (24/16)

Partner Finisher – All

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

Max Meter Row

(Score is Total Meters)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Legs Only

MIN 2 – :40 Legs + Lean Back

MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*

MIN 4 – :40 Row Stroke, Pause Past Knees on Return**

MIN 5 – :40 Row

MIN 6 – :40 Row at a higher intensity

Transition into…

3 ROUNDS

6 KB Upright Row

6 KB Horn Curls

12 Alt. KB Halos

6/6 Half Kneeling KB Presses

6 Weighted Sit-Ups

*Quick pause once the handle has touched the chest before returning to the starting position.

**Quick pause with the handle at or slightly forward of the knees.

Metcon

Metcon (Time)

FOR TIME

70-50-30-50-70

KB Sumo DL High Pull (70/53)

Weighted Sit-Up

(Score is Time)
Split reps evenly.

Partner Finisher

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

Max Meter Row

(Score is Total Meters)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

20 Jumping Jacks

16 Band Pull Aparts

12 Alt. Groiners

8 Ring Rows

4 Push-Up to Pike

Extended Warm-Up – All

Metcon (No Measure)

3 SETS

10 Straight Arm Banded Push-Downs

5 Kip Swings

5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up

5 Slow Air Squats + 5 Fast Air Squats

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
NOTE: New Benchmark.

Workout – Fitness

“CINDY (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

(Score is Rounds + Reps)
NOTE: New Benchmark.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

30 ROUNDS FOR TIME*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

0:00-3:00 RUNNING DRILLS

Running Drill Options:

Walking Knees to Chest

Calf Walk

Bear Crawl

Walking Spiderman Lunges

INTO..

AMRAP x 3 MINUTES

8 Alt. Box Step-Ups

4/4 DB Around the World

4/4 Moose Antlers

INTO..

AMRAP x 3 MINUTES

100m Run

5 Barbell Strict Press

5 Box Jumps

Strength – All

Shoulder Press (3×5 @ 1111*)

*Keep weight Light across all sets. This is a Deload Week.

Week 5 of 5 Tempo

Workout – Performance

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 Box Jumps (20)

10 Push Press (95/65)

Immediately Into…

400m Run

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

10 Box Jumps (20)

10 Push Press (65/45)

Immediately Into…

400m Run

(Score is Time)

Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

0:00-3:00 RUNNING DRILLS

Running Drill Options:

Walking Knees to Chest

Calf Walk

Bear Crawl

Walking Spiderman Lunges

INTO..

AMRAP x 3 MINUTES

8 Alt. Box Step-Ups

4/4 DB Around the World

4/4 Moose Antlers

INTO..

AMRAP x 3 MINUTES

100m Run

5 Barbell Strict Press

5 Box Jumps

Strength – All

Shoulder Press (3×5 @ 1111*)

*Keep weight Light across all sets. This is a Deload Week.

Week 5 of 5 Tempo

Workout – Performance

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 Box Jumps (20)

10 Push Press (95/65)

Immediately Into…

400m Run

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

10 Box Jumps (20)

10 Push Press (65/45)

Immediately Into…

400m Run

(Score is Time)

KG BB: (30/20)

Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm Up

Warm Up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 dynamic 90’s (5 each arm)

10 air squats

10 banded pass thrus

Workout

Metcon (No Measure)

Tabata: Complete full tabata before moving on to the next movement.

deadlifts

straddle run

sumo deadlifts

toe touches

ab mat sit ups

single leg kb RDL (right)

straddle jacks

single leg kb RDL (left)

lateral hop on/offs

v-ups