Spinning Out

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2x:

5 up downs

10 push ups

15 air squats

10 light kb swings

10 light kb goblet squats

Workout

Metcon (No Measure)

Work :30, rest :30

kb swings

burpees

goblet squats

ab mat sit ups

goblet squats

burpees

kb swings
*complete 5 rounds of 1 movement before moving on to the next movement

NCMETCON – Thu, Jun 8

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

Play a Game!*

Or…

Alternate Warm-Up Option:

2-3 ROUNDS

15 Toe Touch Jumping Jacks

10/10 Side Plank Rotations

10 Slam Ball Deadlift

10 Slam Ball Push Press

*This is a great time to throw out a fun quick game of Lumberjacks and Farmers. Have athletes grab KBs of different sizes and lay them out in a coned off area. Split the class into 2 Groups: Lumberjacks and Farmers. On 3,2,1, Go… Lumberjacks will attempt to knock down as many KBs as possible. Farmers will attempt to stand up as many KBs as possible. Have the game go for :30, and then call “Time.” The group with the most KBs either standing or knocked over will win, the losing team will perform a penalty (i.e. 5 Burpees or 5 Air Squats. Repeat 3 Times or as you see fit.

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 Slam Balls (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

*Weight Optional for Twist

(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)

Same Same

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)

NCMETCON – Wed, Jun 7

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)

20 Single Unders → :20 Double Unders (2nd Round)

6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)

into…

SPECIFIC WARM-UP

2 ROUNDS

4 Hang Muscle Cleans + 4 Alt. Elbow Punches

4 Strict Press w/:02 Pause Overhead

4/4 Moose Antlers

4 Push Press + 4 Push Jerk

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (Time)

FOR TIME

3 ROUNDS

50 Double Unders

20 Alt. Box Step-Ups (24/20)

10 Strict Press (95/65)

-Immediately Into-

2 ROUNDS

50 Double Unders

20 Burpees

10 Push Press (135/95)

-Immediately Into-

1 ROUND

50 Double Unders

20 Burpee Box Step-Over (24/20)

10 Push Jerks (185/135)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (60/42.5)

KG BB3: (85/60)

Workout – Fitness

Metcon (Time)

FOR TIME

3 ROUNDS

75 Single Unders

20 Alt. Box Step-Ups (20)

10 Strict Press (45/35)

-Immediately Into-

2 ROUNDS

75 Single Unders

15 Up-Downs

10 Push Press (95/65)

-Immediately Into-

1 ROUND

75 Single Unders

15 Up-Down Box Step-Over (20)

10 Push Jerks (135/95)

(Score is Time)

KG BB1: (20/15)

KG BB2: (42.5/30)

KG BB3: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

Progression

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)

20 Single Unders → :20 Double Unders (2nd Round)

6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)

into…

SPECIFIC WARM-UP

2 ROUNDS

4 Hang Muscle Cleans + 4 Alt. Elbow Punches

4 Strict Press w/:02 Pause Overhead

4/4 Moose Antlers

4 Push Press + 4 Push Jerk

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (Time)

FOR TIME

3 ROUNDS

50 Double Unders

20 Alt. Box Step-Ups (24/20)

10 Strict Press (95/65)

-Immediately Into-

2 ROUNDS

50 Double Unders

20 Burpees

10 Push Press (135/95)

-Immediately Into-

1 ROUND

50 Double Unders

20 Burpee Box Step-Over (24/20)

10 Push Jerks (185/135)

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

3 ROUNDS

75 Single Unders

20 Alt. Box Step-Ups (20)

10 Strict Press (45/35)

-Immediately Into-

2 ROUNDS

75 Single Unders

15 Up-Downs

10 Push Press (95/65)

-Immediately Into-

1 ROUND

75 Single Unders

15 Up-Down Box Step-Over (20)

10 Push Jerks (135/95)

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

Round and Round

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 pvc pass thrus

10 pvc good mornings

10 air squats

10 pvc figure 8’s

10 spiderman lunges

Metcon

Metcon (No Measure)

Tabata:

bench press

straddle run

db bicep curls

toe touches

db shoulder press

straddle jacks

db alt. lunges

lateral hop ups on plates

ab mat sit ups

NCMETCON – Tue, Jun 6

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP (10 MINUTES)

EMOM x 5 MINUTES (Assault Bike)

MIN 1 – :25 Arms Only + :25 Legs Only

MIN 2 – :45 @ RPM 45-50

MIN 3 – :45 @ RPM 50-60

MIN 4 – :45 @ RPM 60-65

MIN 5 – :45 @ RPM 65-70+

Into…

2-3 ROUNDS (Time Permitting)

10 Ring Rows

8 Scap Pull-Ups

6 Hollow Rocks

6 Superman Rocks

*After the GWU grab a swig of water and head back to the rig to work the SWU.

SPECIFIC WARM-UP (5 MINUTES)

2 SETS

5-7 Kip Swings

3-5 Dynamic Kip Swings

3-5 Jumping Pull-Ups or Ring Rows

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

3 Reps of 2-for-1 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

2 Hips to Rig

+

1 Bar Muscle Up

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3 Kip Swings

+

2 Dynamic Kip Swings

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

2 Dynamic Kip Swings

+

2 Half Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

or…

3 Dynamic Kip Swings

Into…

3-5 Jumping Pull-Ups

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (Time)

2 SETS FOR TIME

30/20 Cal Bike

21 Pull-Ups

20/15 Cal Bike

15 Chest to Bars

15/12 Cal Bike

9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Workout – Fitness

Metcon (Time)

2 SETS FOR TIME

25/20 Cal Bike

21 Ring Rows

15/12 Cal Bike

15 Jumping Pull-Ups

12/10 Cal Bike

9 Pull-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Child’s Pose Single Arm Lifts

(No Measure)

6-6

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP (10 MINUTES)

EMOM x 5 MINUTES (Row- build intensity each minute)

MIN 1 – :25 Arms Only + :25 Legs Only

MIN 2 – :45

MIN 3 – :45

MIN 4 – :45

MIN 5 – :45

Into…

2-3 ROUNDS (Time Permitting)

10 Ring Rows

8 Scap Pull-Ups

6 Hollow Rocks

6 Superman Rocks

*After the GWU grab a swig of water and head back to the rig to work the SWU.

SPECIFIC WARM-UP (5 MINUTES)

2 SETS

5-7 Kip Swings

3-5 Dynamic Kip Swings

3-5 Jumping Pull-Ups or Ring Rows

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

*2-for-1 = 2 Kip Swings + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

3 Reps of 2-for-1 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

2 Hips to Rig

+

1 Bar Muscle Up

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3 Kip Swings

+

2 Dynamic Kip Swings

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

2 Dynamic Kip Swings

+

2 Half Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

or…

3 Dynamic Kip Swings

Into…

3-5 Jumping Pull-Ups

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (Time)

2 SETS FOR TIME

30/20 Cal Row

21 Pull-Ups

20/15 Cal Row

15 Chest to Bars

15/12 Cal Row

9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Workout – Fitness

Metcon (Time)

2 SETS FOR TIME

25/20 Cal Row

21 Ring Rows

15/12 Cal Row

15 Jumping Pull-Ups

12/10 Cal Row

9 Pull-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press

MIN 3 – :45 EZ Row

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Child’s Pose Single Arm Lifts

(No Measure)

NCMETCON – Mon, Jun 5

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

4 Cat Cows

4 Alt. Groiners

4 Inch Worms + Push-Up

Into…

AMRAP x 5 MINUTES

5 Med Ball Ground to Overhead

5 Med Ball Glute Bridge-Ups

5 Med Ball Sit-Ups

5 Burpees

Strength – All

Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Hand Release Push-Ups

5-10-15-and so on…

Wall Balls (20/14)

*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Push-Ups

5-10-15-and so on…

Wall Balls (14/10)

*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

Put Some Effort In

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

4 Cat Cows

4 Alt. Groiners

4 Inch Worms + Push-Up

Into…

AMRAP x 5 MINUTES

5 Med Ball Ground to Overhead

5 Med Ball Glute Bridge-Ups

5 Med Ball Sit-Ups

5 Burpees

Strength – All

Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Hand Release Push-Ups

5-10-15-and so on…

Wall Balls (20/14)

*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Push-Ups

5-10-15-and so on…

Wall Balls (14/10)

*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)