SweatCon 8/8/2018

WARM UP – 6 MIN AMRAP
50 M Run
10 Inchworms
20 Air Squats
50 M Run
10 Sprawls
20 Lunges

PROGRESS REPORT – 3 MIN
Goblet Squats

METCON 101 – 16 MIN AMRAP 40/20
Push Ups
Dumbbell Thrusters
Wall Walks
Rope Climbs

METCON 102 – 16 MIN AMRAP 40/20
Ring Rows
KB Swings
Burpees
Sit Ups

SweatCon 8/7/2018

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
Weighted Burpees
DB Thrusters

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

MetCon 102 – 14 MIN (time cap)
100-50-25:
Double/Single Unders
Hollow Rocks
Unweighted Lunges

SweatCon 8/3/2018

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

Progress Report – 3 MIN
Goblet Squats

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

MetCon 101 – 4 x 8 MIN (:40/:20)
Row
DUs or SUs
Pull Ups or Ring Rows
Hanging Knee Raises
Man Makers
Flutter Kicks
Push Press

*Rest 1 min between each round

SweatCon 8/3/2018

Metcon (AMRAP – Reps)

Warm Up – 6 MIN AMRAP
10 V-ups
15 Air squats
05 Inchworms
20 Mountain climbers

Progress Report – 3 MIN
Calorie Bike

MetCon 101 – 12 MIN :40/:20
1. Calories on a Rower
2. Toes to Bar
3. Pushups
4. Pull Ups

MetCon 102 – 12 MIN
24-21-18-15-12-9-6-3:
Situps
Wall Balls
KB Swings

SweatCon 8/2/2018

WARM UP – 6 MIN AMRAP
200 M Row
10 Spiderman Crawls
10 Samson Lunges
200m Run

PROGRESS REPORT (PR) – 3 MIN
Row for Meters

METCON 101 – 8 MIN 30/15
Hanging Knee Raises
Hollow Rocks
Plank Hold

METCON 102 – 10 MIN EMOM
10 KB Swings
10 Weighted Lunges
10 Goblet Squats

METCON 103 – 12 MIN CAP
10-9-8-7-6-5-4-3-2-1:
Burpee Box Jumps
Strict Pullups
KB Deadlifts

SweatCon 8/1/2018

WARM UP – 6 MIN AMRAP
200 M Run
10 Shoulder Pass Throughs
10 Air squats
20 jumping jacks
20 Step-Ups

PROGRESS REPORT (PR) – 3 MIN
Weighted Lunges, 30/20lbs

METCON 101 – 8 MIN 30/15
Strict Pullups
Pushups
Air Squats

METCON 102 – 10 MIN EMOM
50 KB Swing
50 Sit Ups
50 Double Unders
50 Wall balls

METCON 103 – 12 MIN CAP
8 Calorie Row
8 Burpees over the Erg
8 DB Thrusters

SweatCon 7/31/2018

WARM UP – 6 MIN AMRAP
200 M Run
10 Push Ups
10 Air squats
20 jumping jacks
20 Step-Ups

PROGRESS REPORT (PR) – 3 MIN
Burpee Box Jump or Step Overs

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

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
Thrusters
Sit Ups
Row

SweatCon 7/29/18

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 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

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