SweatCon 7/27/18

WARM UP – 6 MIN AMRAP
5 Sprawls
10 Push Ups
15 Air squats
200 m run

PROGRESS REPORT (PR) – 3 MIN
Seated Kettlebell Press

METCON 101 – 8 MIN :20/:10
Double KB Lunges
Double KB Clean

METCON 102 – 10 MIN AMRAP
2 Double KB Overhead Squat
2 Burpees
4 Double KB Overhead Squat
4 Burpees
…continue adding 2 reps every round

METCON 103 – 12 MIN AMRAP
20 G2OH 45/25lbs
10 Burpee onto Plate
50 M Run with Plate

SweatCon 7/26/18

WARM UP – 6 MIN AMRAP
50 M Run
Inchworms
Step-Ups
Mountain Climbers

Progress Report – 3 MIN AMRAP
5 Chin Ups
5 Pushups

Core 101 – 6 MIN AMRAP
20 windmill sit-ups
10 Ring Rows
5 wall walks

MetCon 101 – 9 MIN 45/15
Goblet Squat Step Ups
Box Dips
KB Cleans

MetCon 102 – 6 MIN 45/15
Box Jumps
American KB Swings

MetCon 103 – 9 MIN 45/15
Sumo Deadlift High Pulls
Goblet Lunges
Burpees

SweatCon 180725

Warm Up – 4 MIN AMRAP
10 Lunges
10 Sit Ups
10 Air Squats
10 Jumping Jacks

Progress Report – 3 MIN
Goblet Squats

MetCon 101 – 4 x 8 MIN (:40/:20)
Row
DUs or SUs
Pull Ups or Ring Rows
Sit Ups
Pushups
Man Makers
Hollow Rocks
DB Push Press

*Rest 1 min between each round

SweatCon 7/20/18

Warm Up: In 6:00 complete the following
50 Double Unders (100 single unders)
200m run

Progress Report (PR): 3:00
KB Swings

Core 101: Alternating Tabata (:20/:10 x 8 rounds)
Hanging Knee Raises
Straight Leg Situps

MetCon 101: AMRAP 10:00
30 KB Swings
20 Jumping Lunges
10 Burpees

MetCon 102: AMRAP 15:00 
21 KB Deadlifts
15 Jumping Pull Ups
9 Box Jump

 

SweatCon 7/19/18

Warm Up – 6 Min AMRAP
20 lunges
10 sit-ups
20 high knees
10 inch worms

Progress Report – 6 MIN
Max Wall Balls

Strength 101 – 45/15 – 9 MIN
30 seconds: Max DB Thrusters
30 seconds: Max Ring Rows
30 seconds: Max Double Unders

MetCon 101 – 9 MIN AMRAP
2-4-6-8-10-12, etc
Kettlebell Swings
Goblet Squats
Burpees

MetCon 102 – 9 MIN 45/15
6/leg KB Walking Lunges
8 Burpees
10 KB Push Press

SweatCon 7/18/2018

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 – 30 Hollow Rocks
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 – 5  Strict Pullups
Min 3 – 5 Power Cleans
Min 4 – 5 Ring Dips

MetCon 101: in 10:00 complete the following
5-10-15-20-15-10-5
Box Jump
Toes to Bar

MetCon 102: For Time (5:00 cap)
21-15-9
Burpee
KB Swing

SweatCon Tuesday 08/17/18

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

SweatCon Sunday 07/15/18

Metcon (AMRAP – Reps)

Warm Up – 6 MIN 20/10
High Knees
Inchworms
Lunges
Butt Kickers

Progress Report – 3 MIN
pull ups or ring rows

Core 101 – 6 MIN 20/10
Forearm plank
Left side plank
Right side plank

MetCon 101 – 12 MIN AMRAP
1 cluster
1 burpee over the bar
*Increase reps by 1 EMOM

* Rest 2 minutes *

MetCon 102 – 12 MIN AMRAP
1 Push-up
1 KB Goblet Squat
1 KB Swings
*Increase reps by 1 EMOM

Score is PROGRESS REPORT

SweatCon Friday + Saturday 07/13/18

Metcon (AMRAP – Reps)

Warm Up – 4 MIN Amrap
20 Air squats
10 Mountain Climbers
5 Inchworms
10 Step-ups

Progress Report – 3 MIN
Push Ups

MetCon 101 – 10 MIN EMOM
1 V-up
1 Ring Row
1 Box jump
*Increase reps by 1 EMOM
*double step ups, if subbing out from box jumps

MetCon 102 – 8 MIN
40/20 DUs/SUs
Windmill sit-ups
OH Lunges w/plate – 45/25
Tuck jumps

MetCon 103 – 14 MIN CAP
21 – 15 – 9
Goblet Squats
Jumping air squats
Plate G20
400 M Run

Score is PROGRESS REPORT

SweatCon Wednesday + Thursday 07/11/218

Metcon (AMRAP – Reps)

Warm Up – 6 MIN 20/10
Sprawls
Lunges
50M RUN
Jumping jacks

Progress Report – 3 MIN
Deadlift

Core 101 – 4 MIN 20/10
Hollow body hold
Superman hold

MetCon 101 – 12 MIN AMRAP
200M RUN
08 Wall balls
12 Pull Ups
16 DB snatches

MetCon 102 – 14 MIN cap
50 DB Push Press
40 Sit-ups
30 Hand release push-ups
20 DB thrusters
10 Sprawl tuck jumps
20 DB thrusters
30 Hand release push-ups
40 Sit-ups
50 DB Push Press

Score your PROGRESS REPORT

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