Sweatcon 8/18/2018

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 8/17/2018

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 – 30 Hollow Rocks
Min 2 -:30 Superman Holds

Strength 101: EMOM 12:00
Min 1 – 5 Heavy Thrusters
Min 2 – 10 Ring Rows
Min 3 – 5 Power Cleans
Min 4 – 10 Ring Pushups

MetCon 101: in 10:00 complete the following
5-10-15-20-15-10-5
Goblet Squats
Abmat Situps

MetCon 102: For Time (5:00 cap)
21-15-9
Burpee
KB Swing

SweatCon 8/16/2018

Round 1
5:00 AMRAP
Run 400m (cash in)
8 Medball Cleans
12 AbMat Situps

…rest 3 minutes…

Round 2
5:00 AMRAP
Run 400m (cash in)
30 Single Unders
5 Devil’s Press

…rest 3 minutes…

Round 3
5:00 AMRAP
Run 400m (cash in)
10 Pullups
10 Box Jumps

…rest 3 minutes…

Round 4
5:00 AMRAP
Run 400m (cash in)
AMRAP Calorie Row

…rest 3 minutes…

Round 5
5:00 AMRAP
Run 400m (cash in)
AMRAP Calorie Bike

SweatCon 8/15/2018

*Now in WODify*

10 minute EMOM:
12/10 Calorie Row

..rest 2:00…

5 minute EMOM:
10 Over the DB Burpees

…rest 2:00…

10 minute EMOM:
10/8 Calorie Bike

…rest 2:00…

5 minute Alternating EMOM:
Odd: 15 Abmat Sit Ups
Even: 30 second plank

…rest 3:00…

For Time:
Run 400m

Sweatcon 08/14/18

Warm-up – 5 Minutes
Run 400/300m, then AMRAP
10 Push-up
10 Sit-up
10 Air Squat
5 Pull-up/Ring Row

Core – 6 Minutes | :20 on/:10 off
Superman Rock/Hold
Hollow Rock/Hold
*Alternate movements every round

MetCon 101 – 10 Minutes
AMRAP
15 Deadlift
10 Box Jump
50 Double/Single-under

MetCon 102 – 9 Minutes
AMRAP
12 Single-Arm DB Thruster (Right)
6 Burpee
12 Single-Arm DB Thruster (Left)
6 Burpee

MetCon 103 – 8 Minutes
Buy-in: Run 400m, then AMRAP
50 Air Squat
40 Sit-up
30 Push-up
20 Alternating DB Snatch
10 Pull-up

SweatCon 8/12/18

Metcon (AMRAP – Reps)

Warm Up – 4 MIN Amrap
20 Air squats
10 Mountain Climbers
5 Inchworms
10 Step-ups

Progress Report – 3 MIN
Push Ups

MetCon 101 – 10 MIN EMOM
1 V-up
1 Ring Row
1 Box jump
*Increase reps by 1 EMOM
*double step ups, if subbing out from box jumps

MetCon 102 – 8 MIN
40/20 DUs/SUs
Windmill sit-ups
OH Lunges w/plate – 45/25
Tuck jumps

MetCon 103 – 14 MIN CAP
21 – 15 – 9
Goblet Squats
Jumping air squats
Plate G20
400 M Run

SweatCon 8/9/18

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 – 12 Max Floor Press DB Floor Press, 35/20
Min 2 – 8 Bulgarian Split Squats each leg
Min 3 – 12 DB Hang Power Clean & Press
Min 4 – 8 Bulgarian Single Leg RDLs

MetCon 101: AMRAP 8:00
10 Power Cleans
10 Box Jumps
10 Alt Single Arm DB Snatch

MetCon 102: AMRAP 4:00
200 m Row
10 DB Thrusters, 35/20

SweatCon 8/8/2018

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
Ring Rows
KB Swings
Burpees
Sit Ups

SweatCon 8/7/2018

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
Weighted Burpees
DB Thrusters

MetCon 101 – 9 MIN AMRAP
2-4-6-8-10-12…continue adding 2 reps
Goblet Squats
Alt. KB Clean and Press
50 M Run

MetCon 102 – 14 MIN (time cap)
100-50-25:
Double/Single Unders
Hollow Rocks
Unweighted Lunges

SweatCon 8/3/2018

Warm Up – 4 MIN AMRAP
10 Lunges
10 Sit Ups
10 Air Squats
10 Jumping Jacks

Progress Report – 3 MIN
Goblet Squats

Core 101
“AMRAP Annie”
8 minutes AMRAP:
10-20-30-40….
Situps
Double Unders

MetCon 101 – 4 x 8 MIN (:40/:20)
Row
DUs or SUs
Pull Ups or Ring Rows
Hanging Knee Raises
Man Makers
Flutter Kicks
Push Press

*Rest 1 min between each round

Bitnami