NCMETCON – Wed, Nov 1

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON /:20 OFF )

MIN 1 – Cal Bike

MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold

MIN 3 – Single Unders / Single-Single-Doubles or Double Unders

MIN 4 – Tuck-Ups / Kip Swings

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Toes to Bar*

*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

(No Measure)

Workout – Performance

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (53/35)**

100 Double Unders

50/40 Cal Bike

25 Toes to Bar

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 50/35 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)

Workout – Fitness

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (35/26)**

200 Single Unders

40/35 Cal Bike

25 Knees to Chest

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 35/25 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Happy Rowvember!

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON /:20 OFF )

MIN 1 – Cal Row

MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold

MIN 3 – Single Unders / Single-Single-Doubles or Double Unders

MIN 4 – Tuck-Ups / Kip Swings

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Toes to Bar*

*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

(No Measure)

Workout – Performance

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (53/35)**

100 Double Unders

50/40 Cal Row

25 Toes to Bar

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 50/35 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

Workout – Fitness

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (35/26)**

200 Single Unders

40/35 Cal Row

25 Knees to Chest

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 35/25 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

You Feel Like

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

Warm-Up (No Measure)

8 Minute AMRAP:

100 meter run

5 walkouts with push ups

20 mountain climbers

:30 pigeon pose each leg

5 90/90’s each leg

5 pvc pass thrus

5 pvc figure 8’s

Workout

Metcon (No Measure)

35 minute EMOM:

minute 1: 10 power snatch

minute 2: 10 burpees

minute 3: 10 hang power clean and press

minute 4: 200 meter run*

minute 5: 20 ab mat sit ups
*swap out a 200/300 meter row

*scale run as needed

Happy Halloween!

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

10 PVC Pass Through

8 PVC Press From Half Squat*

4 Inch Worms

*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back.

Into…

1 ROUND

10 Up-Downs

6 BB Clean Deadlifts

10 BB Alt. Elbow Punches

6 BB Push Press

Into…

1 ROUND (Time Permitting)

6 Burpees

6 Snatch Deadlift

6 Hang Snatch High Pull

6 High Hang Muscle Snatch

Extended Warm-Up – All

EMOM x 8 MINUTES* (No Measure)

MIN 1 – 2-4 Power Snatches

MIN 2 – 2-4 Hang Clean & Jerks

*Start Light and build to workout weight or slightly past.

(No Measure)

Workout – Performance

“WITCH WAY?” (Time)

FOR TIME

10 Power Snatches (115/75)

20 Hang Clean & Overhead

30 Burpees

60/50 Cal Row

30 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“WITCH WAY? (FITNESS)” (Time)

FOR TIME

10 Power Snatches (75/55)

20 Hang Clean & Overhead

20 Burpees

50/40 Cal Row

20 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time)

KG BB: (35/25)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

NCMETCON – Tue, Oct 31

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

10 PVC Pass Through

8 PVC Press From Half Squat*

4 Inch Worms

*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back.

Into…

1 ROUND

10 Up-Downs

6 BB Clean Deadlifts

10 BB Alt. Elbow Punches

6 BB Push Press

Into…

1 ROUND (Time Permitting)

6 Burpees

6 Snatch Deadlift

6 Hang Snatch High Pull

6 High Hang Muscle Snatch

Extended Warm-Up – All

EMOM x 8 MINUTES* (No Measure)

MIN 1 – 2-4 Power Snatches

MIN 2 – 2-4 Hang Clean & Jerks

*Start Light and build to workout weight or slightly past.

(No Measure)

Workout – Performance

“WITCH WAY?” (Time)

FOR TIME

10 Power Snatches (115/75)

20 Hang Clean & Overhead

30 Burpees

60/50 Cal Row

30 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“WITCH WAY? (FITNESS)” (Time)

FOR TIME

10 Power Snatches (75/55)

20 Hang Clean & Overhead

20 Burpees

50/40 Cal Row

20 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time)

KG BB: (35/25)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

NCMETCON – Mon, Oct 30

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

6 Alt. 90-90 Hip Rotations*

6 Scap Push-Ups (on hands or forearms)

6 Alt. Med. Ball Around the Worlds

6/6 Low to Hi Crossbody Banded Pull Aparts

*Air Squats in 2nd round

Into…

2 ROUNDS

6 Alt. Box Step-Ups

6 Push Up to Down Dog

6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target

12 Banded Pull Aparts (palms down)

Into…

1 ROUND (Time Permitting)

12 Box Jumps w/Step Down

12 Wall Balls

Strength – All

Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Bench Press)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance

EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)

3-6-9-and so on…

Box Jumps (24/20)

Wall Balls (20/14)

-Rest 1:00 b/t Sets-

*Begin at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)

3-6-9-and so on…

Box Jumps (20)

Wall Balls (14/10)

-Rest 1:00 b/t Sets-

*Begin at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Cardio

-Rest as Needed b/t Sets-

(No Measure)

One Day More

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

6 Alt. 90-90 Hip Rotations*

6 Scap Push-Ups (on hands or forearms)

6 Alt. Med. Ball Around the Worlds

6/6 Low to Hi Crossbody Banded Pull Aparts

*Air Squats in 2nd round

Into…

2 ROUNDS

6 Alt. Box Step-Ups

6 Push Up to Down Dog

6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target

12 Banded Pull Aparts (palms down)

Into…

1 ROUND (Time Permitting)

12 Box Jumps w/Step Down

12 Wall Balls

Strength – All

Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Bench Press)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance

EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)

3-6-9-and so on…

Box Jumps (24/20)

Wall Balls (20/14)

-Rest 1:00 b/t Sets-

*Begin at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

Workout – Fitness

EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)

3-6-9-and so on…

Box Jumps (20)

Wall Balls (14/10)

-Rest 1:00 b/t Sets-

*Begin at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

Optional Cool Down

2-3 SETS (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Cardio

-Rest as Needed b/t Sets-

(No Measure)

But I Know That

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

Warm-Up (No Measure)

10 minute AMRAP:

200 meter run

10 wall slides

10 squat therapy

10 Cossack squats

10 air squats

Workout

Metcon (Time)

Partner Workout:

10 Rounds (relay)

200 meter run

5 back squats

rest 2 minutes

8 Rounds (relay)

10 alt. db snatch

5 toes to bar

rest 2 minutes

6 rounds (relay)

30 DU/90 single jumps

10 push press

NCMETCON – Sun, Oct 29

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Bike (RPE 6)

10 KB Deadlifts

5 Push-Up to Pike

10 Alt. Cat Cows

Into…

2 ROUNDS

:30 Cal Bike (RPE 8)

10 KB High Pulls*

5 Up-Downs

10 Banded Pass Throughs

*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin

Strength – All

Bent Over Row (15-12-10-10*

Bent Over Barbell Rows)

*Complete 15-20 Supinated Band Pull-Aparts after each set.

(Score is Weight)

Workout – Performance

4 SETS (Time)

15/12 Cal Bike

20 Burpees

20 KB Sumo DL High Pull (70/53)

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (32/24)

Workout – Fitness

4 SETS (Time)

12/10 Cal Bike

15 Burpees

15 KB Sumo DL High Pull (53/35)

12/10 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)

Optional Cool Down

8:00 of Yoga Flow… (No Measure)

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)

Rare

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Row (RPE 6)

10 KB Deadlifts

5 Push-Up to Pike

10 Alt. Cat Cows

Into…

2 ROUNDS

:30 Cal Row (RPE 8)

10 KB High Pulls*

5 Up-Downs

10 Banded Pass Throughs

*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin

Strength – All

Bent Over Row (15-12-10-10*

Bent Over Barbell Rows)

*Complete 15-20 Supinated Band Pull-Aparts after each set.

(Score is Weight)

Workout – Performance

4 SETS (Time)

15/12 Cal Row

20 Burpees

20 KB Sumo DL High Pull (70/53)

15/12 Cal Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Workout – Fitness

4 SETS (Time)

12/10 Cal Row

15 Burpees

15 KB Sumo DL High Pull (53/35)

12/10 Cal Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down

8:00 of Yoga Flow… (No Measure)

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)