Sweatcon Tuesday 7/03/18

Potomac CrossFit – Sweatcon

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Metcon (AMRAP – Reps)

Warm up – 4 MIN 20/10

50M Run

Lunges

Inchworms

Step-ups

Progress Report – 3 MIN

Push Press

MetCon 101 – 10 MIN EMOM

1 Wall ball

1 Sprawl tuck jump

*Increase reps by 1 each RD

MetCon 102 – 9 MIN 40/20

Windmill sit-ups

HSPU

Box jumps

MetCon 103 – 14 MIN AMRAP

125M ROW

4 Deadlifts

4 Burpee over bar

*Increase reps by 4 each RD

score your PROGRESS REPORT

SWEATCON 7/1/2018

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
Wall Ball Shots
Row or Assault Bike for Cals
Burpees
Sit Ups

SWEATCON 6/29 + 6/30/2018

WARM UP – 6 MIN AMRAP
50 M Run
20 Lunges
10 Jumping Jacks
10 Sit Ups

PROGRESS REPORT (PR) – 3 MIN
KB Swings

CORE 101 – 6 MIN AMRAP
2 Bicycle Crunches
2 Forearm Plank Hip Taps
*increase reps by 2 each RD

METCON 101 – 12 MIN 45/15
Wall Balls
DUs/SUs
V-Ups

METCON 102 – 12 MIN AMRAP
200 M Run
18 Push Press
12 Deadlift
6 Pull Ups

SWEATCON 6/27 + 6/28/2018

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
Shoulder Taps
Back Squats
Push Ups

METCON 102 – 10 MIN EMOM
1 Deadlift
1 Burpee Over The Bar
*increase reps by 1 each minute

METCON 103 – 12 MIN CAP
21-18-15-12-9-6-3
Thrusters
Sit Ups
Cash Out: 400 M Run

SWEATCON 6/26/18

WARM UP – 6 MIN 20/10

 

Lunges

Jumping Jacks

High Knees

Inchworms

 

PROGRESS REPORT (PR) – 3 MIN

 

Single-Arm KB Thrusters

 

CORE 101 – 6 MIN 20/10

 

V-Ups

Med-Ball Twist

 

METCON 101 – 12 MIN 40/20

 

DUs/SUs

Goblet Squats

Sprawl Tuck Jumps

 

METCON 102 – 12 MIN AMRAP

 

24 Reverse Lunges

16 American KBS

8 Pull Ups

125 M Row

 

SWEATCON 6/24

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

PROGRESS REPORT (PR) – 3 MIN
Seated Dumbbell Press

CORE 101 – 6 MIN AMRAP
2 Windmill sit-ups
2 push up plank knee to elbow
2 windshield wipers
*increase by 2 each roun

METCON 101 – 8 MIN :20/:10
Goblet Squats
Alt. KB Snatch

METCON 102 – 4 MIN :40/:20
Wall walks
Wall sit w/ planl

METCON 103 – 12 MIN AMRAP
20 OH lunges w/ plate
10 G2OH 75/55
5 Burpee onto Plate
50 M Run

SWEATCON 6/22 & 6/23

WARM UP – 6 MIN AMRAP
20 High Knees
10 Inchworms
30 Jumping Jacks

PROGRESS REPORT (PR) – 3 MIN
Double Unders or Single Unders

CORE 101 – 4 MIN – :45/:15
Russian twist w/ KB
Midas touches

CORE 102 – 4 MIN :20/:10
Plank hip taps
Bicycle Kicks

METCON 101- 12 MIN AMRAP
200 M Run
20 KB Swings
20 KB Jump Overs
20 Stationary or Ring Dips

METCON 102 – 12 MIN CAP
24-15-5
Thrusters
Box Jumps
*10 calorie row or assault bike after each round

SWEATCON 6/20 & 6/21

WARM UP – 6 MIN 20/10
Sprawls
Shuttle Sprints
Push-Ups
Sit-Ups

PROGRESS REPORT (PR) – 3 MIN
Pull-Ups

METCON 101 – 10 MIN AMRAP
Buy In: 1 Min Forearm Plank
Then
200 M Run
10 Push Ups
20 Reverse Lunges
30 Mountain Climbers

METCON 102 – 8 MIN EMOM
1 Burpee
1 Wall Ball Shot
1 Med Ball Sit-Up
*increase reps by 1 each minute

METCON 103 – 12 MIN CAP
2 Push Press
2 Back Squats
*increase by 2 reps each round
*8 v-ups between rounds

SWEATCON 6/19/2018

Warm Up – 5 Min AMRAP
200 M Run
5 Inchworms
15 air squats
25 jumping jacks

Progress Report – 6 MIN
800 M Run

Core 101 – 6 MIN 20/10
Russian Twist w/ Wall Ball
Wall Ball Sit Ups
Wall Ball Hollow Hold

MetCon 101 – 10 MIN AMRAP
2 Chin-Ups
2 Burpee Tuck jumps
2 V-Ups
*increase reps by 2 each round

MetCon 102- 14 MIN CAP
10 Wall Walks
20 Wall Ball Shots
30 KB Swings
400 M Run
50 Jumping Air Squats
40 M Run
30 KB Swings
20 Wall Ball Shots
10 Wall Walks

SWEATCON 6/15/2018

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. 

Bitnami