SweatCon 8/24/2018

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

 

SweatCon 8/24/2018

Metcon (AMRAP – Reps)

Warm Up – 6 MIN AMRAP
250M ROW
10 Sprawls
15 Air squats
100M RUN
10 V-ups
15 Jumping jacks

Progress Report – 3 MIN
Air Squat

Core 101 – 6 MIN 20/10
Push-up plank shoulder taps
Bicycle kicks

MetCon 101 – 12 MIN AMRAP
05 Push-ups
10 V-ups
15 Jumping air squats
200M RUN

MetCon 102 – 12 MIN AMRAP
200M RUN
09 Sit-ups
15 Push press
21 Front squats

 

SweatCon 8/23/2018

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

Progress Report (PR): 3:00
Max Calorie Row

Core 101: Alternating Tabata (:20/:10 x 8 rounds)
Side Plank
Sit Ups

MetCon 101: AMRAP 10:00
Row 200m
Max Unbroken Wall Balls

MetCon 102: AMRAP 15:00 
Bike 20 Calories
Max Unbroken KB Swings

 

SweatCon 8/21/18

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

Progress Report (PR): 3:00
Goblet Squats

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 Jumping Pullups

MetCon 102: AMRAP 15:00 
21 Wall Balls
15 KB Swings
9 Burpees

 

SweatCon 8/19/2018

Row Interval”
4 rounds:
2:00 on/ 1:00 off:
Row for Meters

“Push Interval”
4 rounds:
2:00 on/ 1:00 off:
4 Box Pushes (red line to red line)
8 Box Jump Overs

“Carry Interval”
4 rounds:
2:00 on/ 1:00 off:
100ft carry, 70/53lbs
7 Burpees

“Bike  Interval”
4 rounds:
2:00 on/ 1:00 off:
Bike for Calories

Sweatcon 8/18/2018

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

Progress Report – 6 MIN
Wall ball shots

Strength 101 – 45/15 – 9 MIN
Man Makers
Strict Pull Ups
Thrusters

MetCon 101 – 9 MIN AMRAP
2-4-6-8-10-12 etc
Goblet Squats
Alt. KB Clean and Press
50 M Run

MetCon 102 – 9 MIN 45/15
Front Rack Lunges w/ DBs
DUs/SUS
Alt. Single Arm KB Snatches

 

*There will be no SweatCon offered this weekend (Sat 9:30, Sun 9:30 and 5 pm) due to updating and installing of new equipment at PCF. Feel free to join us 8, 9, and 10 on Saturday at Patriot for a WOD or Sunday at 9:30 at Washington & Lee High School for a track workout. 

SweatCon 8/17/2018

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 -:30 Superman Holds

Strength 101: EMOM 12:00
Min 1 – 5 Heavy Thrusters
Min 2 – 10 Ring Rows
Min 3 – 5 Power Cleans
Min 4 – 10 Ring Pushups

MetCon 101: in 10:00 complete the following
5-10-15-20-15-10-5
Goblet Squats
Abmat Situps

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

SweatCon 8/16/2018

Round 1
5:00 AMRAP
Run 400m (cash in)
8 Medball Cleans
12 AbMat Situps

…rest 3 minutes…

Round 2
5:00 AMRAP
Run 400m (cash in)
30 Single Unders
5 Devil’s Press

…rest 3 minutes…

Round 3
5:00 AMRAP
Run 400m (cash in)
10 Pullups
10 Box Jumps

…rest 3 minutes…

Round 4
5:00 AMRAP
Run 400m (cash in)
AMRAP Calorie Row

…rest 3 minutes…

Round 5
5:00 AMRAP
Run 400m (cash in)
AMRAP Calorie Bike

SweatCon 8/15/2018

*Now in WODify*

10 minute EMOM:
12/10 Calorie Row

..rest 2:00…

5 minute EMOM:
10 Over the DB Burpees

…rest 2:00…

10 minute EMOM:
10/8 Calorie Bike

…rest 2:00…

5 minute Alternating EMOM:
Odd: 15 Abmat Sit Ups
Even: 30 second plank

…rest 3:00…

For Time:
Run 400m

Sweatcon 08/14/18

Warm-up – 5 Minutes
Run 400/300m, then AMRAP
10 Push-up
10 Sit-up
10 Air Squat
5 Pull-up/Ring Row

Core – 6 Minutes | :20 on/:10 off
Superman Rock/Hold
Hollow Rock/Hold
*Alternate movements every round

MetCon 101 – 10 Minutes
AMRAP
15 Deadlift
10 Box Jump
50 Double/Single-under

MetCon 102 – 9 Minutes
AMRAP
12 Single-Arm DB Thruster (Right)
6 Burpee
12 Single-Arm DB Thruster (Left)
6 Burpee

MetCon 103 – 8 Minutes
Buy-in: Run 400m, then AMRAP
50 Air Squat
40 Sit-up
30 Push-up
20 Alternating DB Snatch
10 Pull-up

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