SweatCon 9/4/2018

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

Metcon 101
6 rounds, 30 work: 30 rest:
Wall Balls
KB Swings
Row for Meters
KB Push Press
Bike For Calories
KB Walking Lunges

Sprint 101
5 minutes AMRAP:
Run 800m
AMRAP Burpee Box Jumps

Finisher 101
5 minutes AMRAP:
10 Hollow Rocks
10 V-Ups
10 Alternating Ab Around the Worlds

SweatCon 9/2/2018

WARM UP – 6 MIN AMRAP
50 M Run
5 Inchworms
10/leg Step-Ups
20Mountain Climbers

Progress Report – 3 MIN
Run 200m
AMRAP Burpees

Core 101 – 6 MIN AMRAP
30 Sit-ups
20 Pushups
10 Pullups

MetCon 101 – 9 MIN 45/15
Max Goblet Squat
Max Dips
KB Thrusters

MetCon 102 – 6 MIN AMRAP
10 Box Jumps
20 American KB Swings

MetCon 103 – 9 MIN 45/15
KB Sumo DL High Pull
Goblet Lunges
Burpee Pullups

SweatCon 7/31/2018

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

PROGRESS REPORT (PR) – 3 MIN
Kettlebell Swings

METCON 101 – 8 MIN :20/:10
Hollow Hold
Pullups
Superman Hold
Ring Pushups

METCON 102 – 3 rounds
:30 work, :30 rest:
Wallballs
Row
Kettlebell Swings
Bike

METCON 103 – 4 rounds
:60 work, :30 rest
Burpee
Situps
DB Push Press

SweatCon 8/30/2018

WARM UP – 6 MIN AMRAP
200 M Run
10 Push Ups
10 Air squats
20 Lunges

PROGRESS REPORT (PR) – 3 MIN
Burpee Box Jumps, 24/20

METCON 101 – 9 MIN 45/15
Alternating DB Overhead Press
DB Squats
DB Deadlifts

METCON 102 – 10 MIN EMOM
1 DB Deadlift
1 Weighted Burpee*
2 DB Deadlfits
2 Weighted Burpees
…continue adding one rep…
*A burpee but instead of clapping overhead hold the DB’s

METCON 103 – 12 MIN CAP
21-18-15-12-9-6-3
DB Thrusters
Weighted Sit Ups
Row

SweatCon 8/29/2018

WARM UP – 6 MIN AMRAP
40 seconds on/ 20 seconds off:
Walking Lunges
Spiderman Crawls
Shoulder Pass Throughs

PROGRESS REPORT (PR) – 5 MIN
“Cindy”
5 Pullups/Ring Rows
10 Pushups
15 Air Squats

METCON 101
100 Knee Raises
(every time you come off the bar do 5 Burpees)
…rest 5 minutes…

METCON 102
21-15-9:
Dumbbell Push Press, 30/15lbs
DB Squats
Box Jumps
…rest 5 minutes…

METCON 103 
25-20-15-10-5
Calorie Row
Wall Ball
…rest 5 minutes…

SweatCon 8/29/2018

Patriot CrossFit – Sweatcon

Metcon (AMRAP – Reps)

“Cindy”

5 Pullups/Ring Rows

10 Pushups

15 Air Squats

Metcon (Time)

100 Knee Raises

(every time you come off the bar do 5 Burpees)

…rest 5 minutes…

Metcon (Time)

21-15-9:

Dumbbell Push Press, 30/15lbs

DB Squats

Box Jumps

…rest 5 minutes…

Metcon (Time)

25-20-15-10-5

Calorie Row

Wall Ball

…rest 5 minutes…

SweatCon 8/28/2019

Warm Up – 4 MIN AMRAP
10 Shoulder Pass Throughs
10 Sit Ups
10 Jumping Jacks
10 Spiderman Crawls

Progress Report – 3 MIN
Pushups

Core 101
“AMRAP Annie”
8 minutes AMRAP:
10-20-30-40….
Situps
Double Unders

MetCon 101 – 8 minutes AMRAP
21 KB Swings
21 Jumping Pullups

MetCon 102 – 8 minutes AMRAP
15 Hanging Knee Raises
15 Wall Balls

MetCon 103 – 8 minutes AMRAP
9 Box Jumps
9 Burpees

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

 

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