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. 

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

Bitnami