Category: W.O.D.

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm Up

Warm Up (No Measure)

2x:

200 meter run

10 pvc good mornings

10 pvc pass thrus

20 single jumps

10 air squats

:30 pigeon pose each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

36 minute AMRAP

Partners will split the following reps:

40 double DB devil cleans

40 DU or 80 single jumps

40 kb swings

40 DU or 80 single jumps

40 deadlifts

40 DU or 80 single jumps

*every 6 minutes, partners will split a 400 meter run

*pick up where you left off after the run

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Tib Raises (back against the wall)

8 Alt. Groiner + Hamstring Stretch w/Twist*

6 Burpee Broad Jumps

100m Jog

Into…

2 ROUNDS

10 Alt. DB Deadlift

8/8 SA DB Strict Press → 8/8 SA DB Push Press

6 Alt. DB Hang Muscle Clean

100m Jog

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (50/35)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (35/20)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (15/10)

Finisher

FOR QUALITY (No Measure)

30-20-10

Banded Pull-Aparts

Banded Good Mornings

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Arm + Body Rowing

MIN 2 – :40 Heels Down Rowing*

MIN 3 – :40 Heel Up Rowing*

MIN 4 – :40 Rowing (SPM 22-24)

MIN 5 – :40 Rowing (SPM 25-27)

MIN 6 – :40 Rowing (SPM 26-30)

*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.

*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.

Into…

2-3 ROUNDS

10 Alt. Box Step-Ups*

12 Deadbugs*

15 Single DB Curls (Because it’s Saturday)

*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.

Workout – Performance

Metcon (Time)

FOR TIME

1250/1000m Row

25 Box Jumps (24/20)

35 Sit-Ups

1000/800m Row

25 Box Jumps

35 Sit-Ups

750/600m Row

25 Box Jumps

35 Sit-Ups

500/400m Row

25 Box Jumps

35 Sit-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

1000/800m Row

20 Box Jumps (20)

30 Sit-Ups

750/600m Row

20 Box Jumps

30 Sit-Ups

500/400m Row

20 Box Jumps

30 Sit-Ups

250/200m Row

20 Box Jumps

30 Sit-Ups

(Score is Time)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

1000m Row

100 Box Jumps (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Arm + Body Rowing

MIN 2 – :40 Heels Down Rowing*

MIN 3 – :40 Heel Up Rowing*

MIN 4 – :40 Rowing (SPM 22-24)

MIN 5 – :40 Rowing (SPM 25-27)

MIN 6 – :40 Rowing (SPM 26-30)

*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.

*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.

Into…

2-3 ROUNDS

10 Alt. Box Step-Ups*

12 Deadbugs*

15 Single DB Curls (Because it’s Saturday)

*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

1000m Row

100 Box Jumps (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Up-Down

10 Lateral Jumps Over Bar

10 Kip Swings

8 OH Press

6 Groiners + Twist

Into…

1 ROUND

6 Burpees Over Bar

6 BB Muscle Clean

6 BB Push Press

6 BB Front Squat

Strength – Performance

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Squat Clean Thruster

(Score is Weight)

Strength – Fitness

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Power Clean + Thruster*

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Weight)

Workout – Performance

“SHAMROCK SHAKE” (Time)

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“SHAMROCK SHAKE (FITNESS)” (Time)

10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Up-Down

10 Lateral Jumps Over Bar

10 Kip Swings

8 OH Press

6 Groiners + Twist

Into…

1 ROUND

6 Burpees Over Bar

6 BB Muscle Clean

6 BB Push Press

6 BB Front Squat

Strength – Performance

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Squat Clean Thruster

(Score is Weight)

Strength – Fitness

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Power Clean + Thruster*

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Weight)

Workout – Performance

“SHAMROCK SHAKE” (Time)

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“SHAMROCK SHAKE (FITNESS)” (Time)

10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)*
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)
*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm Up

2x:

200 meter run

10 reverse lunges

5 inchworms

10 pvc pass thrus

10 air squats

Workout

Metcon (No Measure)

3 rounds (each round is a 3 minute AMRAP with 1 minute rest)

5 tricep push ups

10 barbell bicep curls

15 calorie row

rest 2 minutes

3 rounds

5 skull crushers

10 bent over barbell rows

100 meter run

rest 2 minutes

3 rounds

5 tricep dips

10 db chest flyes

15 box jump overs
*swap out an AMRAP for the bags

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

:30 Cardio Choice

3/3 Lunges*

3 SA Hammer Curl + DBL Hammer Curl**

3 SLOW Leg Lifts

*2nd Round: Add the empty barbell to the back rack.

**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl

Workout – All

BODYBUILDING WORKOUT (ALL) (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)

15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)

20 Banded Straight Arm Narrow Push-Downs

NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!

-Rest 1:30 b/t Sets-

(No Measure)

Partner Finisher – All

Metcon (Time)

2 ROUNDS FOR TIME*

80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)

80 Alt. Slam Ball/ Plate Twists

*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!

**Option to sub WB Ground to Overhead and WB Twists.

(Score is Time)

Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

:30 Cardio Choice

3/3 Lunges*

3 SA Hammer Curl + DBL Hammer Curl**

3 SLOW Leg Lifts

*2nd Round: Add the empty barbell to the back rack.

**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl

Workout – All

BODYBUILDING WORKOUT (ALL) (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)

15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)

20 Banded Straight Arm Narrow Push-Downs

NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!

-Rest 1:30 b/t Sets-

(No Measure)

Partner Finisher – All

Metcon (Time)

2 ROUNDS FOR TIME*

80 Ball Slams/ Plate G20 (Athlete Choice, Moderate)

80 Alt. Med Ball/ Plate Twists

*Switch Med Ball/Plate every 10 Reps. P1 works while P2 Rests. Med Ball twists will be completed together (see video for details) 80 reps total!

(Score is Time)

Hammonasset Conditioning + Fitness + Fitness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

10/8 Cal Bike

10 Good Mornings

20 Single Unders

10 Ring Rows

Into…

1 ROUND

10/8 Cal Bike

5 Jefferson Curls

10 Single-Single-Doubles

10 Jumping Pull-Up Negatives

Into…

1 ROUND

10/8 Cal Bike

10 Deadlifts

20 Double Unders

5 Scap Pull-Ups + 5 Kip Swings

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

1-2 Ring Muscle-Ups

5-7 Deadlifts*

:30 Double or Triple Under Practice

-Rest As Needed b/t Sets-

*Start Light-Moderate and build to workout weight.

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

3-5 Pull-Ups

5-7 Deadlifts*

:30 Single or Double Under Practice

-Rest As Needed b/t Sets-

*Start Light and build to workout weight.

(No Measure)

Workout – Performance

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Ring Muscle-Ups

60 Deadlifts (225/155)

80/60 Cal Bike

240 Double Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (100/70)

Workout – Fitness

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Strict Pull-Ups

60 Deadlifts (155/105)

60/40 Cal Bike

360 Single Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

AMRAP x 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

(No Measure)