Month: June 2023

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

7/5 Cal Row

7 Good Mornings

14 Alt. Lunges

7 KB Deadlifts

14 Alt. Russian Twists

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF TWO…

AMRAP x 24 MINUTES*

60/50 Cal Row

30 Synchro V-Ups or Tuck-Ups

60 Russian KB Swings (Athlete Choice)

30 Synchronized KB Goblet Alt. Lunges

*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

7 Bottom to Half KB Curls

7 Top to Half KB Curls

7 Full KB Curls

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

7/5 Cal Bike

7 Good Mornings

14 Alt. Lunges

7 KB Deadlifts

14 Alt. Russian Twists

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

40/30 Cal Bike

20 Alt. V-Ups

20 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

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

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

30/25 Cal Bike

20 Alt. Tuck-Up

20 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

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

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF TWO…

AMRAP x 24 MINUTES*

60/50 Cal Bike

30 Synchro V-Ups or Tuck-Ups

60 Russian KB Swings (Athlete Choice)

30 Synchronized KB Goblet Alt. Lunges

*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

7 Bottom to Half KB Curls

7 Top to Half KB Curls

7 Full KB Curls

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

2:00 EZ Row

5/5 Moose Antlers

10 Alt. Bird Dogs

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

5/5 Staggered Stance Good Mornings

10 Alt. Samson Lunges

Into…

AMRAP x 5 MINUTES

16 Lateral Hops (Over BB Optional)

8 Up-Downs

6 Tempo Air Squats (22X1)

4/4 Single Leg Glute Bridge-Ups

Strength – All

Thruster (ON A 10:00 RUNNING CLOCK…

Build to a 3-Rep Moderate Thruster*)

(Score is Weight)

Workout – Performance

“MYMC 23.3” (Time)

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

“MYMC 23.3 (FITNESS)” (Time)

3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Empty Barbell Shoulder Rotation*

MIN 2 – :25/:25 Empty Barbell Quad Smash

MIN 3 – 5-10 Rower Pike Ups

*Place end of barbell on anterior deltoid. Anchor elbow down out to the side and slowly move hand/forearm forward & back.

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

2:00 EZ Row

5/5 Moose Antlers

10 Alt. Bird Dogs

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

5/5 Staggered Stance Good Mornings

10 Alt. Samson Lunges

Into…

AMRAP x 5 MINUTES

16 Lateral Hops (Over BB Optional)

8 Up-Downs

6 Tempo Air Squats (22X1)

4/4 Single Leg Glute Bridge-Ups

Strength – All

Thruster (ON A 10:00 RUNNING CLOCK…

Build to a 3-Rep Moderate Thruster*)

*Use this as a primer for your final MYMC workout!

(Score is Weight)

Workout – Performance

“MYMC 23.3” (Time)

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

“MYMC 23.3 (FITNESS)” (Time)

3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Empty Barbell Shoulder Rotation*

MIN 2 – :25/:25 Empty Barbell Quad Smash

MIN 3 – 5-10 Rower Pike Ups

*Place end of barbell on anterior deltoid. Anchor elbow down out to the side and slowly move hand/forearm forward & back.

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

Warm-Up (No Measure)

8 minute AMRAP:

100 meter run

10 reverse lunges

10 pvc good mornings

100 meter run

10 Samson stretch

:30 pigeon pose each leg

Workout

Metcon (No Measure)

6 Rounds

In 5 minutes complete:

300 meter run

10 deadlifts

20 alt. db bent over rows

100 meter run

-hold a plank for the remaining time

rest 1 minute and repeat

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

FOR QUALITY

1:00 Cardio

20 Plate Hops*

20 Alt. Plank Plate Taps**

10/10 Plate Staggered Stance Deadlift

10/10 Plate Around the World

1:00 Cardio

20 Plate Hops

20 Plate OH Press

20 Plate Bent Over Row

20 Plate Ground to OH

*Use a 15 or 10lb plate for all movements.

**In a plank hold, alternate tapping the plate with hands

Workout – All

Metcon (No Measure)

3 SETS

1:30 Cardio Choice

8/8 DBL DB Single Leg RDL

25 Banded Lat Push-Downs

1:30 Cardio Choice

12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)

25 Banded Hammer Curls

-1:00 Walking Rest b/t Sets-

(No Measure)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

FOR QUALITY

1:00 Cardio

20 Plate Hops*

20 Alt. Plank Plate Taps**

10/10 Plate Staggered Stance Deadlift

10/10 Plate Around the World

1:00 Cardio

20 Plate Hops

20 Plate OH Press

20 Plate Bent Over Row

20 Plate Ground to OH

*Use a 15 or 10lb plate for all movements.

**In a plank hold, alternate tapping the plate with hands

Workout – All

Metcon (No Measure)

3 SETS

1:30 Cardio Choice

8/8 DBL DB Single Leg RDL

25 Banded Lat Push-Downs

1:30 Cardio Choice

12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)

25 Banded Hammer Curls

-1:00 Walking Rest b/t Sets-

(No Measure)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1-2 ROUNDS

5 Kang Squats

10 Banded Pull Aparts

5/5 Moose Antlers

10 Banded Pass Throughs

Into…

AMRAP x 6 MINUTES

20 Alt. High Knees

10 Air Squats

20 Alt. Butt Kickers

10 Banded Overhead Squats

100m Run

Extended Warm-Up – All

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 5 Overhead or Front Squats*

MIN 2 – 100m Run

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

(Score is Weight)

Workout – Performance

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Overhead Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Overhead Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Overhead Squats (135/95)

(Score is Total Time)*

*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Front Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Front Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Front Squats (135/95)

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

15 Banded Upright Rows

10 Banded Ws

5/5 Prone Leg Lifts*

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1-2 ROUNDS

5 Kang Squats

10 Banded Pull Aparts

5/5 Moose Antlers

10 Banded Pass Throughs

Into…

AMRAP x 6 MINUTES

20 Alt. High Knees

10 Air Squats

20 Alt. Butt Kickers

10 Banded Overhead Squats

100m Run

Extended Warm-Up – All

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 5 Overhead or Front Squats*

MIN 2 – 100m Run

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

(Score is Weight)

Workout – Performance

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Overhead Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Overhead Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Overhead Squats (135/95)

(Score is Total Time)*

*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Front Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Front Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Front Squats (135/95)

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

15 Banded Upright Rows

10 Banded Ws

5/5 Prone Leg Lifts*

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

Warm-Up (No Measure)

2x:

10 wall slides

100 meter run

10 pvc pass thrus

100 meter run

10 spiderman lunges

100 meter run

10 reverse lunges

Workout

Boxcamp (No Measure)

Bring Your Boxing Gloves!

16 minute AMRAP:

10 db shoulder press

10 single leg db deadlifts (each leg)

10 renegade rows (no push up)

200 meter run

rest 3 minutes

16 minute AMRAP:

10 db reverse flyes

10 db front/side raises

10 deficit push ups

200 meter run
*swap out an AMRAP for the bags