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

 

Sweatcon 5/30/18

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 – 20 Bicycle Kicks + 10 V Crunches

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 – :30 second amrap DB Lateral Raises (light)

Min 3 – :30 second amrap DB Front Raises (light)

Min 4 – :30 second amrap Bent Over DB Raises (light)

 

MetCon 101: in 10:00 complete the following

5-10-15-20-15-10-5

Box Jump

Toes to Bar

*max rope climbs in remaining time

 

MetCon 102: For Time (5:00 cap)

21-15-9

Calorie Row

KB Swing

Sweatcon 5/27/18

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

 

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