Friday 180518 at Patriot

TRY SWEATCON DAY!

Test out our new program Sweatcon, in all classes today.
Once the Coach explains the workout, you’ll gather all your equipment and then get started.
There will be a one minute rest between each section!

Warm Up: AMRAP 5:00

10 lunges

5 inch worms

20 jumping jacks

5 Burpees

 

Progress Report (PR): 3:00 MIN

400m run/ 500m row

 

Core 101: 6 MIN (3 rounds)

40/20 – Forearm Plank Hold

20/10 – V-Up

20/10 – Hollow Body Hold

 

Strength 101: EMOM 12:00

Min 1: 12 Goblet Squats

Min 2: 9 DB Hang Power Cleans + 9 DB Push Press

Min 3: 6 Pull Ups

 

MetCon 101: AMRAP 5:00

Overhead Plate Lunges

 

MetCon 102: For Time (10:00 Cap)

Buy in 200m run….then

3 rounds of 10 Devil Press, 10 Sit Ups, 50 Double Unders (100 single unders)

 

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