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

Tuesday October 9, 2018

Patriot CrossFit, Potomac CrossFit – Sweatcon

MetCon

Metcon (AMRAP – Reps)

“Warm Up”

6 min AMRAP:

200m run

15 Air Squat

10 Burpees

“The Grind”

20 Minute Alternating EMOM (5 Rounds):

1 – 15/10 Cal Bike

2 – 15 DB Thrusters (35/20

3 – 15 Push Up

4 – 20 Jumping Lunges

“The Kick”

5 min AMRAP:

Row 500m

amrap Double Unders

“The Finish”

6:00 CAP

100 Weighted Anchored Sit Ups
programming courtesy of Coach Gretchen

SweatCon 10/4/2018

Warm Up
4 rounds:
200m Run (sprint from drivethrough to sidewalk)
12 Alternating Lunges with Twist
12 Single Leg Hip Bridges (per leg)

The Grind
5 rounds, 30 work: 30 rest:
KB Deadlifts
Box Pushup
Air Squats
Ring Row
KB Push Press
Alternating Walking Lunges

The Kick
5 minutes AMRAP:
Row 500m
Max Push Press Wall Balls, 20/14lbs

The Finish
4 Minutes AMRAP:
5 V-Ups
5 Ab Circles (left)
5 Ab Circles (right)
5 Hollow Rocks

SweatCon 10/2/2018

Warm Up
5 minutes:
100m Run
20 Spiderman + Thoracic Rotation
20 Shoulder Pass Throughs

The Grind
At 0:00 perform:
3 rounds:
10 Deadlifts, 235/185lbs
15 Pushups
20 Wall Balls

At 10:00 perform:
3 rounds:
10 Front Squats, 185/125lbs
20 Pullups
30 Alternating Pistols

At 20:00, perform:
10 Strict Pullups
20 Push Press, 115/75lbs
30 Calorie Row

…rest 8 minutes…

The Kick
4 minutes AMRAP:
Run 400m
AMRAP Calorie Row

 

SweatCon 9/30/18

Warm Up
5 minutes:
100m Run
20 Spiderman + Thoracic Rotation
20 Shoulder Pass Throughs

The Grind
4 rounds,
2:30 work: 
Row 500m
AMRAP Air Squats
…rest 45 seconds…
2:30 work: 
Run 400m,
AMRAP Pullups
…rest 45 seconds…
2:00 work: 
Bike 30 Calories
AMRAP Double Unders
…rest 45 seconds…

The Kick
4 minutes AMRAP:
10 Pullups
10 Burpees

The Finish
Tabata:
Hanging Knee Raises

SweatCon 9/28/2018

Warm Up
5 minutes:
100m Run
20 Spiderman + Thoracic Rotation
20 Shoulder Pass Throughs

The Grind
4 rounds,
2:00 work: 
15 Wall Balls
15 Muscle Snatches, 65/45
…rest 45 seconds…
2:00 work: 
20 KB Swings,
20 Jumping Pullups
…rest 45 seconds…
2:00 work: 
30 Thrusters, 65/45
30 Double Unders
…rest 45 seconds…

The Kick
3 minutes AMRAP:
30 Total Walking Lunges, 105/65lbs
AMRAP Bike Calories

The Finish
For Time:
150 Hollow Rocks

SweatCon 9/27/2018

Warm Up
5 minutes:
100m Run
20 Spiderman + Thoracic Rotation
20 Shoulder Pass Throughs

The Grind
4 rounds,
1:30 work: 
350m Row
AMRAP Burpees over the Rower
…rest 30 seconds…
1:30 work: 
1 Round of Cindy
AMRAP Bike Calories
…rest 30 seconds…
1:30 work: 
15 Thrusters, 95/65lbs
AMRAP Pullups
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Run 800m
AMRAP Box Pushes (red line to red line)

The Finish
For Time:
100 Hanging Knee Raises

SweatCon 9/26/2018

Warm Up
5 minutes:
100m Row
20 Banded Squats
20 Shoulder Pass Throughs

The Grind
5 rounds,
1:00 work: 
6 Burpee Box Jumps
6 Strict Pullups
…rest 30 seconds…
1:00 work: 
8 Calorie Bike
8 Thrusters, 95/65lbs
…rest 30 seconds…
1:00 work: 
10 Calorie Row
10 heavy KB Swings, 75/53
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Run 800m
AMRAP Toes to Bar

The Finish
Tabata:
Hollow Hold

SweatCon 9/21/2018

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

The Grind
6 rounds, 30 work: 30 rest:
Box Jumps
Ring Rows
KB Deadlifts
Row for Meters
KB Push Press
Bike For Calories

The Kick
5 minutes AMRAP:
65 Wall Balls
AMRAP Burpees

The Finish
4 Minutes:
Tabata Toes to Bar

SweatCon 9/20/2018

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

The Grind
4 rounds,
10 minutes, AMRAP:
Run 1 mile
AMRAP Wall Balls
…rest 3 minutes…
10 minutes, AMRAP
Row 1500
AMRAP Burpee Box Jumps

The Kick
5 minutes AMRAP:
Bike 40 Calories
AMRAP Pullups

The Finishline
4 minutes, tabata:
Hollow Rocks

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