SweatCon 5/31/18

5/31/2018

 

Warm Up: AMRAP 6:00

100ft KB OH Carry L

100 ft KB OH Carry R

15 KB Swings

:20 second Goblet Squat Hold

 

Progress Report (PR): 3:00 

Air Squats

 

Core 101: 6 MIN (3 rounds)

40/20 – forearm plank

20/10 – V-Up

20/10 – Hollow Rock

 

Strength 101: EMOM 8:00

Min 1: 15 Deadlifts

Min 2: 10 Push Ups (can add a plate to your back)

 

 

MetCon 101: AMRAP 7:00

12 Plate Ground to Overhead or Power Cleans

10 OH Plate Lunges or OH Barbell Lunges

8 Burpees

 

MetCon 102: For Time (12:00 Cap)

50-40-30-20-10

Air Squat

Push Press

 

Sweatcon 5/30/18

Warm Up: AMRAP 6:00

5 inchworms

10 banded monster steps (left and right)

5 Devil Press

10 Air Squats

 

Progress Report (PR): AMRAP 3:00

Double Unders

 

Core 101: EMOM 9:00

Min 1 – 20 Bicycle Kicks + 10 V Crunches

Min 2 – :20/:10/:20/:10 side plank

Min 3 – :30 Hollow Hold

 

Strength 101: EMOM 12:00

Min 1 – 5 Heavy Thrusters

Min 2 – :30 second amrap DB Lateral Raises (light)

Min 3 – :30 second amrap DB Front Raises (light)

Min 4 – :30 second amrap Bent Over DB Raises (light)

 

MetCon 101: in 10:00 complete the following

5-10-15-20-15-10-5

Box Jump

Toes to Bar

*max rope climbs in remaining time

 

MetCon 102: For Time (5:00 cap)

21-15-9

Calorie Row

KB Swing

Sweatcon 5/27/18

Warm Up: AMRAP 6:00

20 Mountain Climbers
10 Plate Ground to Overhead
10 Step Ups

Progress Report (PR):
3:00 
Burpees

Core 101: EMOM 9:00

Min 1 – 12 Alternating V-Ups + 12 V-crunches
Min 2 – :20/:10/:20/:10 side plank
Min 3 – 50 Flutter Kicks

 

Strength 101: EMOM 12:00

Min 1 – 10 DB Skull Crusher, 15 DB Floor Press
Min 2 – 8 Split Squats each leg
Min 3 – 10 DB Hammer Curl + 15 Bent Over DB Rows
Min 4 – 8 Single Leg RDLs each leg

 

MetCon 101: AMRAP 10:00

10 Power Cleans
10 Box Jumps
10 Alt Single Arm DB Snatch

 

MetCon 102: AMRAP 6:00

200 m Run
10 Thrusters

 

Bitnami