Last Day!

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Gymnastic Pull Option*

Gymnastic Options:

Pull-Up

Chest to Bar

Hips to Bar

Bar Muscle-Up

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME (Time)

200m Run

3 Chest to Bar Pull-Ups

(Score is Time)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

The World

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

200 meter run

10 90/90 hip rotations

:30 pigeon pose each leg

10 squat therapy

10 wall slides

Workout

Metcon (No Measure)

35 minute AMRAP

3 pulls ups

6 skull crushers

9 db floor press*

12 single db bicep curl

15 leg lifts on bench

*can be done on a bench

**every 5 minutes run/row 300 meters

***pick up where you left off

Conditioning – Thu, Nov 30

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Gymnastic Pull Option*

Gymnastic Options:

(Ring) Pull-Up

Chest to Bar

Hips to Rings

Ring Muscle-Up

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME* (Time)

200m Run

3 Ring Muscle-Ups

(Score is Time)

*From CF 8/14/23

Workout – Fitness

10 ROUNDS FOR TIME* (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

*Inspired from CF 8/14/23

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

NCMETCON – Thu, Nov 30

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Gymnastic Pull Option*

Gymnastic Options:

(Ring) Pull-Up

Chest to Bar

Hips to Rings

Ring Muscle-Up

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME* (Time)

200m Run

3 Ring Muscle-Ups

(Score is Time)

*From CF 8/14/23

Workout – Fitness

10 ROUNDS FOR TIME* (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

*Inspired from CF 8/14/23

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

Penultimate

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded Ws

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

Conditioning – Wed, Nov 29

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON – Wed, Nov 29

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

Tuesday

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Row @ RPE 6

8 Tempo Ring Rows (:02 Pause at the top)

10 Tuck-Ups

12 Hollow Rocks

Into…

1-2 ROUNDS (Time Permitting)

:45 Cal Row @ RPE 6

8 Scap Pull-ups (:02 Pause at the top)

10 V-Ups

12 Hollow Rocks

Workout – Performance

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Row

MIN 2 – Max Strict Pull-Ups

MIN 3 – 15/12 Cal Row

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Workout – Fitness

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Row

MIN 2 – Max Ring Rows

MIN 3 – 12/10 Cal Row

MIN 4 – Max Knees to Chest

MIN 5 – Rest

(Score is Total Reps of Ring Rows + K2C)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)

You Can See

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter run

10 reverse lunges

10 pvc pass thrus

10 air squats

10 pvc figure 8’s

Workout

Metcon (No Measure)

Tabata: 20/10/8

right arm db shoulder press

straddle jacks

right arm kb Russian swing

toe touches

left arm db shoulder press

lateral hop on/offs

left arm kb Russian swing

alt. squats

flutter kicks/scissor kicks

Conditioning – Tue, Nov 28

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Bike @ RPE 6

8 Tempo Ring Rows (:02 Pause at the top)

10 Tuck-Ups

12 Hollow Rocks

Into…

1-2 ROUNDS (Time Permitting)

:45 Cal Bike @ RPE 6

8 Scap Pull-ups (:02 Pause at the top)

10 V-Ups

12 Hollow Rocks

Workout – Performance

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups

MIN 3 – 15/12 Cal Bike

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Workout – Fitness

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Ring Rows

MIN 3 – 12/10 Cal Bike

MIN 4 – Max Knees to Chest

MIN 5 – Rest

(Score is Total Reps of Ring Rows + K2C)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)