It’s No Big Deal

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 spiderman lunges

10 pvc pass thrus

10 wall slides

10 squat therapy

10 push up down dog

Metcon

Metcon (No Measure)

35 minute EMOM:

minute 1: 12 alt. db snatch

minute 2: 30 DU/60 single jumps

minute 3: 12 deadlifts

minute 4: 12 single arm db bent over row (6 each arm)

minutes 5-6: 300 meter run*

minute 7: 20 ab mat sit ups
*swap out a 300/400 meter row for the run

Conditioning – Tue, Aug 1

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1 ROUND

30 Single Unders

15 PVC Pass Throughs

10 Alt. Groiner + Twist

Into…

1 ROUND

30 Single + Single + High Jump (or Double Under)

5 PVC Snatch Grip Push Press

5 PVC Snatch Grip Push Jerk

5 PVC Back Squat

5 PVC Overhead Squat

Into…

SPECIFIC WARM-UP

:30 Double Under Practice

5 BB Snatch Deadlift

5 BB Muscle Snatch

5 BB Snatch Grip Push Jerk

5 BB OHS

Strength – Performance

Squat Snatch (1.) Squat Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (100%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Power Snatch (1.) Power Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (100%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

3 Hang Power Snatch (75/55)

7 Overhead Squats

21 Double Unders*

*Option for ‘Unbroken’ Double Unders.

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

3 Hang Power Snatch (65/45)

7 Back Squats

40 Single Unders

(Score is Rounds + Reps)

KG BB: (30/20)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :25/:25 Lacrosse Ball Bottom Foot Smash

MIN 2 – :50 Foam Roll

(No Measure)

NCMETCON – Tue, Aug 1

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1 ROUND

30 Single Unders

15 PVC Pass Throughs

10 Alt. Groiner + Twist

Into…

1 ROUND

30 Single + Single + High Jump (or Double Under)

5 PVC Snatch Grip Push Press

5 PVC Snatch Grip Push Jerk

5 PVC Back Squat

5 PVC Overhead Squat

Into…

SPECIFIC WARM-UP

:30 Double Under Practice

5 BB Snatch Deadlift

5 BB Muscle Snatch

5 BB Snatch Grip Push Jerk

5 BB OHS

Strength – Performance

Squat Snatch (1.) Squat Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (100%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Power Snatch (1.) Power Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (100%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

3 Hang Power Snatch (75/55)

7 Overhead Squats

21 Double Unders*

*Option for ‘Unbroken’ Double Unders.

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

3 Hang Power Snatch (65/45)

7 Back Squats

40 Single Unders

(Score is Rounds + Reps)

KG BB: (30/20)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :25/:25 Lacrosse Ball Bottom Foot Smash

MIN 2 – :50 Foam Roll

(No Measure)

Last Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 PVC or Band Pass Throughs

5/5 Kneeling Hip Openers

10 Air Squats

10 Arm Haulers

1:00 Cardio Choice (EZ Pace)

Into…

2 ROUNDS

:30 Wall Prayer Stretch*

10 Scap Push-Ups on forearms

5 Knee Push-Ups

10 Alt. Deadbugs

:30 Cardio Choice (mod-fast pace)

*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.

Strength – Performance

Overhead Squat (3×5*)

*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

250/225 Cal Row

200/175 Cal Bike

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

200/175 Cal Row

150/125 Cal Bike

**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)

NCMETCON – Mon, Jul 31

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 PVC or Band Pass Throughs

5/5 Kneeling Hip Openers

10 Air Squats

10 Arm Haulers

1:00 Cardio Choice (EZ Pace)

Into…

2 ROUNDS

:30 Wall Prayer Stretch*

10 Scap Push-Ups on forearms

5 Knee Push-Ups

10 Alt. Deadbugs

:30 Cardio Choice (mod-fast pace)

*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.

Strength – Performance

Overhead Squat (3×5*)

*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

250/225 Cal Row

200/175 Cal Bike

200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

200/175 Cal Row

150/125 Cal Bike

150/125 Cal Ski

**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)

To The Sound Of

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

10 plank into down dog

10 air squats

200 meter run

:30 pigeon pose each leg

:30 couch stretch each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partner AMRAP:

30 Russian kb swings

60 hang power cleans

90 ab mat sit ups

800 meter run

90 ab mat sit ups

60 hang power cleans

30 Russian kb swings

Kang

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 SET

10 Alt. Groiners w/ Twist

10 Kang Squat

5 Push-Ups into Down Dog

10 Banded Shoulder Dislocates

Into…

1 SET

8 Up-Downs

8 Hollow Rocks

8 Slam Ball Deadlift

8 Banded Good Morning

Into…

1-2 SETS

8 Up-Downs + Push-Up

8/8 Single Arm Ring Row

8 Slam Ball Ground to Overhead

8 Supinated Banded Pull Apart

Workout – Performance

1.) EVERY 2:30 x 3 SETS (Time)

18 Ball Slams (20/14)

15 Ring Rows

12 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

15 Ball Slams

12 Jumping Pull-Ups

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

12 Ball Slams

10 Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

1.) EVERY 2:30 x 3 SETS (Time)

15 Ball Slams (14/10)

12 Ring Rows

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

12 Slam Balls

10 Jumping Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

10 Ball Slams

8 Pull-Ups

6 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 SLOW Jefferson Curls

MIN 2 – :45 Alt. Bird Dogs

(No Measure)

NCMETCON – Sun, Jul 30

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 SET

10 Alt. Groiners w/ Twist

10 Kang Squat

5 Push-Ups into Down Dog

10 Banded Shoulder Dislocates

Into…

1 SET

8 Up-Downs

8 Hollow Rocks

8 Slam Ball Deadlift

8 Banded Good Morning

Into…

1-2 SETS

8 Up-Downs + Push-Up

8/8 Single Arm Ring Row

8 Slam Ball Ground to Overhead

8 Supinated Banded Pull Apart

Workout – Performance

1.) EVERY 2:30 x 3 SETS (Time)

18 Slam Balls (30/20)

15 Ring Rows

12 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

15 Slam Balls

12 Jumping Pull-Ups

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

12 Slam Balls

10 Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

1.) EVERY 2:30 x 3 SETS (Time)

15 Slam Balls (20/10)

12 Ring Rows

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

12 Slam Balls

10 Jumping Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

10 Slam Balls

8 Pull-Ups

6 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 SLOW Jefferson Curls

MIN 2 – :45 Alt. Bird Dogs

(No Measure)

Back At It

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON – Sat, Jul 29

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (115/75)

40 Box Jumps (24/20)

400m Run

20 Front Rack Alt. Lunges

20 Box Jumps (30/24)

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (75/55)

30 Box Jumps (20)

400m Run

20 Front Rack Alt. Lunges

10 Box Jumps (24/20)

(Score is Time)

KG BB: (35/25)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)