SWEATCON 6/13 & 6/14

Warm Up – 6 MIN AMRAP
20 Air Squats
10 Push Ups
20 Lunges

Progress Report – 3 MIN
Hang Squat Cleans (KB or Barbell)

Core 101 -6 MIN 45/15
Wall plank
Hollow Body Hold
Wall sit w/ medball

MetCon 101 – 10 MIN AMRAP
2 plate thrusters
2 OH lunges w/ plate
2 Burpee onto plate
*increase reps by 2 every round

MetCon 102 – 4 MIN AMRAP
10 T2B/K2E
10 KB Swings

MetCon 103 – 10 MIN AMRAP
Buy in: 200 M Run
16 G20 W/ Plate
12 Pause Squats on med ball

SWEATCON 6/12/2018

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

Progress Report – 3 MIN
Chin Ups

Core 101 – 6 MIN AMRAP
30 windmill sit-ups
20 forearm plank ups
10 midas touch
2 wall walks

MetCon 101 – 9 MIN 45/15
Goblet Squat High Knees
Box or Ring Dips
KB Cleans

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

MetCon 103 – 9 MIN 45/15
KB high pulls
Goblet Lunges
Burpees

SWEATCON 6/10/2018

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
Windmill Sit Ups
Rope Climbs or Pull To Stands
Man Makers
Flutter Kicks
Push Press

*Rest 1 min between each round

SWEATCON 6/8/2018 & 6/9/2018

Warm Up – 6 MIN AMRAP
20 Lunges
20 Jumping Jacks
200 M Run
10 Push Ups
10 Inchworms
200 M Run

Progress Report -6 MIN
800 M Run/1000 Meter Row

Core 101 – 6 MIN
40/20 – Forearm Plank
40/20 – V-Up
40/20 – Hollow Body Hold

Strength 101 – 6 Min AMRAP
4 Push Press (from floor)
4 Back Squats (from floor)
4 Push Ups

*every 2MOM increase reps by 4

MetCon 101 – 10 MIN cap
Buy in: 200 M Run
25-15-5
V-Ups
Thrusters
*50 DU/100 SU after each round

MetCon 102- 6 MIN EMOM
8 Pull Ups
4 Burpees to Pull Up Bar

SWEATCON 6/6/2018 & 6/7/2018

Warm Up – 6 MIN AMRAP
200 M Run
10 Sprawls
10 Air Squats
200 M Run
20 jumping jacks
20 lunges

Progress Report – 2 MIN
Sit Ups

MetCon 101 – 6 MIN EMOM

8 Burpee Push Up Tuck Jumps

Core 101 – 4 MIN :20/:10
V-Ups
Superman Hold

MetCon 102- 10 MIN cap
2-4-6-8-10-12
Push Ups
Air Squats
*1 Rope Climb or Two Pull to Stands b/w each round

MetCon 103- 8 MIN AMRAP
200 m run
10 barbell rollouts
20 Deadlifts
30 Russian KB Swings

SWEATCON 6/5/2018

Warm Up – 6 MIN AMRAP
200 M Run
10 Sprawls
10 Air Squats
200 M Run
20 jumping jacks
20 lunges

Progress Report – 2 MIN
Sit Ups

MetCon 101 – 6 MIN EMOM

8 Burpee Push Up Tuck Jumps

Core 101 – 4 MIN :20/:10
V-Ups
Superman Hold

MetCon 102- 10 MIN cap
2-4-6-8-10-12
Push Ups
Air Squats
*1 Rope Climb or Two Pull to Stands b/w each round

MetCon 103- 8 MIN AMRAP
200 m run
10 barbell rollouts
20 Deadlifts
30 Russian KB Swings

SWEATCON 6/3/2018

Warm Up: (6 min of :20/:10)

Lunges

Inchworms

Tuck Jumps

50 M run

 

Progress Report – (3 min)

 

KB Squat Cleans

 

Core 101 – (6 min)

Min 1- (:20/:10) Leg Up Touch Crunch / (:20/:10)  Leg Raises over Kettlebell

Min 2 – Hanging L-Sit/Knee Raises

 

Met Con 101 – 10 MIN AMRAP

50 DUS/100 SUs

20 KB Goblet Lunges

20 Wall Ball Shots

 

MetCon 102 – Partners; 15 MIN Cap

 

Complete:

4000 M Row

2-4-6-8-10-12…

Man Makers

KB Swings

 

*switch every 250 meters

*increase reps by 2 each round, split up reps however you choose

 

SWEATCON 6/2/2018

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)
Sit Ups
Plank

MetCon 101: AMRAP 10:00
60 Jumping Lunges
40 KB Front Squats
20 Burpees

MetCon 102: in 15:00 complete the following
21-15-12-9-6-3
Deadlift
Pull Up
Box Jump

 

SWEATCON 6/1/2018

Warm Up: AMRAP 4:00
3 Burpees
5 Inch Worms
10 Shoulder Taps
10 Calorie Row

Progress Report (PR): 3:00
Wall Balls

Core 101: EMOM 9:00
Min 1 – 10 Alternating V-Ups + 15 V-crunches
Min 2 – :15/:15/:15/:15 side plank
Min 3 – 50 Flutter Kicks

Strength 101: EMOM 12:00
Min 1 – 15 Floor Press
Min 2 – 10 Good Mornings
Min 3 – 10 DB Hammer Curl + 15 Bent Over DB Rows
Min 4 – 10 RDLs

MetCon 101: AMRAP 8:00
2-4-6-8-10-12-14…
Thrusters
Toes to Bar

MetCon 102: 3 Rounds For Time (8:00 Cap)
24 Weighted Barbell Front Rack Step Ups
16 Calorie Row

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

 

Bitnami