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Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES* (:40 ON / :20 OFF)

MIN 1: Jumping Jack Toe Touches

MIN 2: Jefferson Curls → Clean Deadlifts

MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike

MIN 4: BB Upright Row → Alt. Elbow Punches

MIN 5: Alt. Groiners → Cat Cows

*Advance to 2nd movement in Round 2

Strength – All

Power Clean (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Power Clean)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(No Measure)

NCMETCON – Fri, Sep 1

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES* (:40 ON / :20 OFF)

MIN 1: Jumping Jack Toe Touches

MIN 2: Jefferson Curls → Clean Deadlifts

MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike

MIN 4: BB Upright Row → Alt. Elbow Punches

MIN 5: Alt. Groiners → Cat Cows

*Advance to 2nd movement in Round 2

Strength – All

Power Clean (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Power Clean)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(No Measure)

Conditioning – Thu, Aug 31

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 Rounds

200m Run

5 Inch Worms + Push-Up

5 Slow Boot Strappers

5 Scap Pull-Ups

5 Kip Swings

Into…

3 Rounds

100m Run

6 Wall Ball Front Squats

6 Wall Ball Presses

6 Wall Ball Ground to Overhead

6 Strict Knee Raises

Strength – Performance

Overhead Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Strength – Fitness

Front Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – Performance

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Toes to Bar

MIN 2 – 20 Wall Balls (20/14)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

Workout – Fitness

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Knees to Chest

MIN 2 – 20 Wall Balls (14/10)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold

MIN 2 – :50 Alt. Bird Dogs

MIN 3 – :50 Foam Roll

(No Measure)

NCMETCON – Thu, Aug 31

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 Rounds

200m Run

5 Inch Worms + Push-Up

5 Slow Boot Strappers

5 Scap Pull-Ups

5 Kip Swings

Into…

3 Rounds

100m Run

6 Wall Ball Front Squats

6 Wall Ball Presses

6 Wall Ball Ground to Overhead

6 Strict Knee Raises

Strength – Performance

Overhead Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Strength – Fitness

Front Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – Performance

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Toes to Bar

MIN 2 – 20 Wall Balls (20/14)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

Workout – Fitness

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Knees to Chest

MIN 2 – 20 Wall Balls (14/10)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold

MIN 2 – :50 Alt. Bird Dogs

MIN 3 – :50 Foam Roll

(No Measure)

Conditioning – Wed, Aug 30

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Ankle Rotations

15 Bunny Hops

:45 Moderate Pace Row

12 Up-Downs

Into..

2 ROUNDS

:30 Calf Stretch on Wall

10/10 Single Leg Hops

:45 Fast Pace Row

8 Burpees

Skill – All

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – :15/:15 Single Leg Single Unders

MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders

MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES

MIN 1 – :30 Jump Rope Practice*

MIN 2 – Rest

*Jump Rope Options:

Single-Single-Double Unders

Double Unders

Triple Unders

Crossbody Single Unders

(No Measure)

Week 9 of 9 Gymnastics Cycle

Workout – Performance

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

120 Double Unders

60/50 Cal Row

30 Burpees Over Rower

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

30 Double Unders

15/12 Cal Row

8 Burpees Over Rower

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Workout – Fitness

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

200 Single Unders

50/40 Cal Row

20 Burpees

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

50 Single Unders

12/10 Cal Row

5 Burpees

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON – Wed, Aug 30

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Ankle Rotations

15 Bunny Hops

:45 Moderate Pace Row

12 Up-Downs

Into..

2 ROUNDS

:30 Calf Stretch on Wall

10/10 Single Leg Hops

:45 Fast Pace Row

8 Burpees

Skill – All

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – :15/:15 Single Leg Single Unders

MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders

MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES

MIN 1 – :30 Jump Rope Practice*

MIN 2 – Rest

*Jump Rope Options:

Single-Single-Double Unders

Double Unders

Triple Unders

Crossbody Single Unders

(No Measure)

Week 9 of 9 Gymnastics Cycle

Workout – Performance

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

120 Double Unders

60/50 Cal Row

30 Burpees Over Rower

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

30 Double Unders

15/12 Cal Row

8 Burpees Over Rower

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Workout – Fitness

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

200 Single Unders

50/40 Cal Row

20 Burpees

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

50 Single Unders

12/10 Cal Row

5 Burpees

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

Conditioning – Tue, Aug 29

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Shoulder Taps + 5 Push-Ups

8 PVC Pass Through

6 Groiner + Twist

Into…

1 ROUND

5 PVC Hang Muscle Snatch

5 PVC Back Squat

5 Kip Swings

5 Ring Rows

Into…

1 ROUND

5 PVC Snatch Grip Push Jerk

5 PVC OHS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Strength – All

EMOM x 8 MINUTES* (Weight)

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Option for Hang Power + Deep Power Snatch

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Workout – Performance

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“AMANDA (FITNESS)” (Time)

FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)

*Chest to Bar Optional.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. 90-90 Hip Rotations

MIN 2 – :45 Banded Ws

MIN 3 – :45 EZ Walk

(No Measure)

NCMETCON – Tue, Aug 29

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Shoulder Taps + 5 Push-Ups

8 PVC Pass Through

6 Groiner + Twist

Into…

1 ROUND

5 PVC Hang Muscle Snatch

5 PVC Back Squat

5 Kip Swings

5 Ring Rows

Into…

1 ROUND

5 PVC Snatch Grip Push Jerk

5 PVC OHS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Strength – All

EMOM x 8 MINUTES* (Weight)

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Option for Hang Power + Deep Power Snatch

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Workout – Performance

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“AMANDA (FITNESS)” (Time)

FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)

*Chest to Bar Optional.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. 90-90 Hip Rotations

MIN 2 – :45 Banded Ws

MIN 3 – :45 EZ Walk

(No Measure)

Conditioning – Mon, Aug 28

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Bike

4 Scap Push-Ups (on hands or forearms)

8 Alt. Deadbugs

4 Up-Downs

Into…

AMRAP x 4 MINUTES

:30 Bike

8 Banded Pull Aparts

4 Push-Ups

8 Sit-Ups

Strength – All

Bench Press (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

5 Elevated Calf Raise w/:03 Pause in Bottom Stretch

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON – Mon, Aug 28

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Bike

4 Scap Push-Ups (on hands or forearms)

8 Alt. Deadbugs

4 Up-Downs

Into…

AMRAP x 4 MINUTES

:30 Bike

8 Banded Pull Aparts

4 Push-Ups

8 Sit-Ups

Strength – All

Bench Press (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

5 Elevated Calf Raise w/:03 Pause in Bottom Stretch

-Rest as Needed b/t Sets-

(No Measure)