Hammonasset Conditioning + Fitness – Conditioning
Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
15 Toe Touch Jumping Jacks
10/10 Side Plank Rotations
10 Med Ball Deadlift
10 Med Ball Push Press
Extended Warm-Up – All
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :20 Tib Raises + :20 Calf Raises*
MIN 2 – :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold**
MIN 3 – :50 EZ Cardio Choice
*Plate Deficit Optional.
**Weighted Raises/ Hold Optional.
(No Measure)
Workout – All
Metcon (AMRAP – Rounds and Reps)
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 Ball Slams (Athlete Choice) + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alt. Russian Twists
MIN 3 – 1:00 Cardio Choice
(Score is Total Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)
