SweatCon 11/26/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
Begin at 0:00
7 Rounds:
7 Burpee Box Jump Overs
7 Thrusters 105/75lbs

Begin at 10:00
4 rounds
20 Cal Row
15 Deadlifts 105/75lbs
10 Shoulder To Overhead 105/75lbs

Begin at 20:00
3 Rounds:
100 Double Unders
10 Cal Bike
10 Front Squats 105/75lbs

The Kick
5 minutes AMRAP:
50 Power Snatches, 45/35lbs
AMRAP: Pushups

The Finishline
5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

SweatCon 11/15/2018

Warm Up
8 minutes:
8 Spiderman Crawl + Twist/side
8 Dive Bomber Pushups
8 Samson Lunge + Twist

The Grind
3 Rounds,
3 minutes AMRAP:
20 Air Squats
20 KB Swings
…rest 45 Seconds…
3 minutes AMRAP:
40 Jumping Pullups
40 Push Press, 45/35lbs
…rest 45 Seconds…
3 minutes AMRAP:
800m Row
80 Double Unders
…rest 45 Seconds…

The Kick
5 minutes AMRAP:
50 Calorie Bike
Max Ring Rows

The Finishline
8 min alternating Tabata:
Sit Ups
Plank Hold

SweatCon 11/13/2018

Warm Up
8 minutes:

The Grind
2 Rounds,
5 minutes AMRAP:
“Cindy”
…rest 1 minute…
5 minutes AMRAP:
Row 500m
30 Thrusters, 45/35lbs
30 Pullups
…rest 1 minute…
5 minutes AMRAP:
Bike 40 Calories
40 Wall Balls, 20/14
40 Pushups
…rest 1 minute…

The Kick
5 minutes AMRAP:
50 Burpees
AMRAP Walking Lunges

The Finishline
5 minutes AMRAP:
10 Hollow Rocks
10 Straight Leg Situps
10 V-Ups

SweatCon 11/8/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
8:00 AMRAP
100 Wall Balls
75 Pushups
50 KB Sumo Deadlift High Pull
…rest 3mintues…
8:00 AMRAP
100 KB Swings
75 Jumping Pullups
500m Row
…rest 3minutes…
8:00 AMRAP
100 Double Unders
75 Walking Lunges
50 Box Jumps
…rest 3minutes…

The Kick
5 minutes AMRAP:
Row 700m
AMRAP Pushups

The Finishline
5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

SweatCon 11/1/2018

Warm Up
5 minutes AMRAP:
10 Calorie Row
20 Monster Walks
30 Shoulder Pass Throughs

The Grind
3 rounds,
2:00 AMRAP
7 Pullups
14 Pushups
…rest 45 seconds…
2:00 AMRAP
21 Calorie Row
28 KB Swings
…rest 45 seconds…
2:00 AMRAP
35 Air Squats
42 Double Unders
…rest 45 seconds…

The Kick
5 minutes AMRAP:
Bike 50/35 Calories
Max Burpees

The Finishline
5 minutes AMRAP:
Max Plank Hold
EMOM: 10 Weighted Situps

SweatCon 10/30/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
4 rounds,
1:00 AMRAP
15 Wall Balls
10 Pushups
…rest 30 seconds…
1:00 AMRAP
20 KB Swings
15 Pullups
…rest 30 seconds…
1:00 AMRAP
20 Walking Lunges
40 Double Unders
…rest 30 seconds…

The Kick
5 minutes AMRAP:
50 Thrusters, 95/65
AMRAP Burpees

The Finishline
5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

SweatCon 10/25/2018

Warm Up
3 minutes:
50 M Run
5 Inchworms
10/leg Step-Ups
20Mountain Climbers

The Grind
6 rounds, 30 work: 30 rest:
Wall Balls
KB Swings
Row for Meters
KB Push Press
Bike For Calories
KB Walking Lunges

The Kick
5 minutes AMRAP:
Run 800m
AMRAP Burpee Box Jumps

The Finish
4 minutes:
Tabata Hollow Rocks

SweatCon 10/23/2018

Warm Up
5 minutes AMRAP:
6 Sprawling Burpees
6 Spiderman Lunges w/ Rotation
6 Kossack Squats

The Grind
3 rounds,
10 minutes, AMRAP:
Run 400m
Row 800m
Round 1.) AMRAP Wall Balls
Round 2.) AMRAP Burpee Box Jumps
Round 3.) AMRAP KB Swings

The Kick
5 minutes AMRAP:
Bike 40 Calories
AMRAP Pullups

The Finishline
6 minutes AMRAP:
6 V-Ups
6 Spread Eagle Situps
6/direction Ab Around The Worlds

SweatCon 10/23/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

10 minutes, AMRAP:

Run 400m

Row 800m

AMRAP Wall Balls

Metcon (AMRAP – Reps)

10 minutes, AMRAP:

Run 400m

Row 800m

AMRAP Burpee Box Jumps

Metcon (AMRAP – Reps)

10 minutes, AMRAP:

Run 400m

Row 800m

AMRAP KB Swings

SweatCon 10/16/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
5 rounds,
1:00 AMRAP
10 Burpees
10 KB Swings
…rest 30 seconds…
1:00 AMRAP
20 Pullups
20 Air Squats
…rest 30 seconds…
1:00 AMRAP
30 Double Unders
30 DB Push Press, 30/20lbs
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Row 750m
AMRAP Pistols

The Finishline
Tabata:
Hollow Rocks

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