Category: W.O.D.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

foam roll quads, hamstrings, back, shoulders,

light row

Dynamic Movements

2-3 sets (light weight)

100m run

10 Goblet squats

10 Good Mornings

10 Jump Squats

Weightlifting

Back Squat

E2MOM for 14 minutes

1: 5 reps

2: 3 rep

3: 2 reps

4-7: 1 rep

building to 85-90%

Metcon

Metcon (Time)

2 Rounds

10 Chest to Bar pull ups (12 PU or 12 strict band)

15 HPC 135/95

20 Handstand push up (25 hand release)

30 KB Swings 70/53 (53/35)

40 Double Unders (80 singles)

When both rounds are complete MOVE ON TO:

2 rounds

200m farmer carry

rest between as needed

*Goal on FC is to only rest once during 200m, so pick your weight accordingly but don’t go too light either!

Hammonasset Conditioning + Fitness – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

10 Light Plated OH Walking Lunges

10 Plated Squat Chest Press

10 Modified Burpees (no PU)

10 Sit Ups

Metcon (No Measure)

BOXCAMP: Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.

Hammonasset Conditioning + Fitness – HS Strength & Conditioning

Warm-up

Warm up 8 (No Measure)

Run or Row 400m

1. Inchworm x 8

2. Walking Lunges

3. Upward/Downward Dog

4. High Knees 50m

5. Butt Kicks 50m

6. Good Mornings-PVC/light bar

Skill

Clean and Jerk

Weightlifting

A1: Clean and Jerk 5×3

A2: Med Ball Twists 5×20

Clean and Jerk (3-3-3-3-3)

Stay light and work on form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Pull-ups

10 Shoulder to Overhead

12 Burpee Over Bar

Finisher

200m FAST run x 3

1:1 minute rest between

Stretch/Mobility

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

300m run or 400m row

3x

5 perfect push ups

10 squat therapy

5 broad jumps

10 ring rows

Finish with:

Banded pass throughs

Weightlifting

Front Squat (4-4-4-4)

Focus on good form, only build if form is good
Abmat sit ups (after each set)

15-15-15-15

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 strict pull ups (scale banded or 6 ring rows)

9 wall balls

12 burpees

Game

Athlete’s Choice

Stretch/Mobility

Couch stretch

Hammonasset Conditioning + Fitness – GS Strength & Conditioning

Warm-up

1:00 Jump Rope

Then finish with 200m Run

Skill

Teach Thrusters and Box Step-ups/Jumps (using 12″ boxes and stacked plates). Focus on soft landing, laser knees out and full foot on box.

2-3x:

8 Box/Plate Step-ups (4 each lead)

4 Box/Plate Jumps

2 Thrusters (PVC)

Metcon

Metcon (Time)

4 Rounds:

100m Run

5 DB Thrusters (5# or PVC)

10 Box Jumps

15 Sit-ups

20 Mountain Climbers

Game

Coach’s Choice

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Dynamic Movements

Running drills

PVC shoulder mobility

Burgener warmup

Weightlifting

Metcon (No Measure)

12 EMOM

1. 1 Snatch High Pull

2. 1 Snatch High Pull + 1 Power Snatch

3. 1 Snatch High Pull + 1 Power Snatch + 1 OH Squat

4. Full Snatch

Then

6 EMOM

4 Snatch grip DL building to 110% 1rm snatch weight

Snatch

not seperate-use for recording emom data

Snatch Grip Deadlift

not seperate-use for recording emom data

Metcon

Metcon (No Measure)

When weightlifting is done, rest 5 minutes-ish then complete:

6 minute run fast pace

2 minute run easy pace

4 minute fast

2 minute easy

2 minute fast

2 minute easy

*keep a running clock, coach will call out when to slow down/speed up

* use parking lot for running so you can hear coach

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute EMOM (as a group)

8/10 calorie row

broad jump-2 reverse lunges

100 meter run

squatted prayer into walkout

Metcon

Metcon (No Measure)

8 minute ladder:

wall balls

burpees

rest 2 minutes

deadlifts

box jumps

rest 2 minutes

squat clean

calorie row

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Foam Roll/Stretch

For 8-10min:

10 Cal Row/100m Run

15 Air Squats

5 Burpees

10 Wall Balls (light)

5 PVC Pass Throughs

Metcon

Metcon (No Measure)

15 minute AMRAP

10 strength

15 calorie row

10 strength

200 meter run

10 core

rest 3 minutes

15 minute AMRAP

10 strength

10 burpees

10 strength

100 meter sprint

10 core

Group Stretch

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

run/row/bike 5 minutes

Dynamic Movements

Shoulder warmup (No Measure)

Row 250m

10 lite kb swings

10 inchworms

Run 200m

10 shoulder shrugs

10 burpees
review gymnastics

Gymnastics

Metcon (No Measure)

12 EMOM

1. 4-6 Jumping bar muscle up

2. 4-6 Strict Pullups

3. 4-6 Dip (any variation)

4. 10-12 KB DL 53/35

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

20 min AMRAP

Row 500m (or 400m run)

25 m Sled Push (challenging but do-able)

*partner completes full set before switching.

*If no partner just rest the time it took to complete set (1:1)

* Other options for sled:

-6 tire flips

-50m Med Ball run

-6 Front Squats (65-75%)

-3 Rope Climbs

* you can change up your options for sled each round

Hammonasset Conditioning + Fitness – HS Strength & Conditioning

Warm-up

300m Group Indian Sprints

2X:

10 Kip Swings

10 Walking Lunges

5 Inchworms

5 Tuck Jumps

10 Squat Therapy

10 Sit-ups

Conditioning

3 Rounds:

25m Sled Push/25m Sled Pull

10 Supermans

10 Anchored Sit-ups

200m Row

Metcon

Metcon (AMRAP – Reps)

16 EMOM

Minute 1: 40 Jump Ropes

Minute 2: 10-12 Ring Rows

Minute 3: Max Burpees

Minute 4: Rest

Finisher

Ladder Drills