Category: W.O.D.

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10/10 Big Arm Circles

10/10 Leg Swings

5/5 Moose Antlers

5 Push Up to Pike

10 V-Ups/Tuck-Ups

10 Scap Pull-Ups

into…

*SPECIFIC WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

8 Kip Swings

6 Muscle Cleans

6 Strict Press

into…

1 ROUND (Time Permitting)

10 Toe Touch Jumping Jacks

8 Kipping Knee Raises

6 Power Cleans

6 Push Press

Strength – All

Push Jerk (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

4 SETS* (Time)

2-4-6

Push Jerk (185/135)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

Workout – Fitness

4 SETS (Time)

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Something

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10/10 Big Arm Circles

10/10 Leg Swings

5/5 Moose Antlers

5 Push Up to Pike

10 V-Ups/Tuck-Ups

10 Scap Pull-Ups

into…

*SPECIFIC WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

8 Kip Swings

6 Muscle Cleans

6 Strict Press

into…

1 ROUND (Time Permitting)

10 Toe Touch Jumping Jacks

8 Kipping Knee Raises

6 Power Cleans

6 Push Press

Strength – All

Push Jerk (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

4 SETS* (Time)

2-4-6

Push Jerk (185/135)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (85/60)

Workout – Fitness

4 SETS (Time)

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Something

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10/10 Big Arm Circles

10/10 Leg Swings

5/5 Moose Antlers

5 Push Up to Pike

10 V-Ups/Tuck-Ups

10 Scap Pull-Ups

into…

*SPECIFIC WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

8 Kip Swings

6 Muscle Cleans

6 Strict Press

into…

1 ROUND (Time Permitting)

10 Toe Touch Jumping Jacks

8 Kipping Knee Raises

6 Power Cleans

6 Push Press

Strength – All

Push Jerk (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

4 SETS* (Time)

2-4-6

Push Jerk (185/135)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (85/60)

Workout – Fitness

4 SETS (Time)

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Something

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 air squats

10 pvc pass thrus

5 inchworms

Workout

Metcon (No Measure)

8 Rounds for Time:

100 single jumps

12 wall balls

24 deadlifts

200 meter run/row

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Calf Raises

10 Alt. Cossack Squats

10 Glute Bridges

10 Med Ball Front Squat

Into…

1 ROUND

20 Tibia Raises

10 Alt. Groiners

10 Barbell Good Mornings

10 Med Ball Push Press

Into…

1 ROUND (Time Permitting)

40 Fast Single Unders

10 Bootstrap Squats

10 Barbell RDL’s

10 Wall Balls

Strength – All

Deadlift (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

75 Double Unders

50 Wall Balls (20/14)

25 Deadlifts (135/95)

(Score is Time)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

150 Single Unders

40 Wall Balls (14/10)

20 Deadlifts (95/65)

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Cardio

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Calf Raises

10 Alt. Cossack Squats

10 Glute Bridges

10 Wall Ball Front Squat

Into…

1 ROUND

20 Tibia Raises

10 Alt. Groiners

10 Barbell Good Mornings

10 Wall Ball Push Press

Into…

1 ROUND (Time Permitting)

40 Fast Single Unders

10 Bootstrap Squats

10 Barbell RDL’s

10 Wall Balls

Strength – All

Deadlift (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

75 Double Unders

50 Wall Balls (20/14)

25 Deadlifts (135/95)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

150 Single Unders

40 Wall Balls (14/10)

20 Deadlifts (95/65)

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Cardio

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Calf Raises

10 Alt. Cossack Squats

10 Glute Bridges

10 Wall Ball Front Squat

Into…

1 ROUND

20 Tibia Raises

10 Alt. Groiners

10 Barbell Good Mornings

10 Wall Ball Push Press

Into…

1 ROUND (Time Permitting)

40 Fast Single Unders

10 Bootstrap Squats

10 Barbell RDL’s

10 Wall Balls

Strength – All

Deadlift (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

75 Double Unders

50 Wall Balls (20/14)

25 Deadlifts (135/95)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

150 Single Unders

40 Wall Balls (14/10)

20 Deadlifts (95/65)

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Cardio

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 x 25’ Side Shuffles

6 Inch Worms

8 Tuck-Ups

10 Hand Over Hand Ring Rows (switch hands @ 5 reps)

Into…

2 ROUNDS

2 25’ Run + 25’ Back Pedal

4 Up-Downs

6/6 S.A. Ring Rows

8 Strict Knee Raises

Skill – All

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

Practice Strict Knees to Elbows and Strict Toes to Bar*

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 16-9 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

12 Reps

15 Reps

20 Reps

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

(Score is Total Shuttle Run Reps)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 3-6 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

10 Reps

12 Reps

15 Reps

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

(Score is Total Shuttle Run Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 x 25’ Side Shuffles

6 Inch Worms

8 Tuck-Ups

10 Hand Over Hand Ring Rows (switch hands @ 5 reps)

Into…

2 ROUNDS

2 25’ Run + 25’ Back Pedal

4 Up-Downs

6/6 S.A. Ring Rows

8 Strict Knee Raises

Skill – All

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

Practice Rope Climbs*

*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

12 Reps

15 Reps

20 Reps

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

(Score is Total Shuttle Run Reps)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 3-6 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

10 Reps

12 Reps

15 Reps

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

(Score is Total Shuttle Run Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 x 25’ Side Shuffles

6 Inch Worms

8 Tuck-Ups

10 Hand Over Hand Ring Rows (switch hands @ 5 reps)

Into…

2 ROUNDS

2 25’ Run + 25’ Back Pedal

4 Up-Downs

6/6 S.A. Ring Rows

8 Strict Knee Raises

Skill – All

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

Practice Rope Climbs*

*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

12 Reps

15 Reps

20 Reps

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

(Score is Total Shuttle Run Reps)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 3-6 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

10 Reps

12 Reps

15 Reps

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

(Score is Total Shuttle Run Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)