SweatCon 9/16/2018

Warm Up
5 minutes AMRAP:
200m Run
20 Monster Walks
20 Hindu Pushups

The Grind
2 rounds,
5:00 AMRAP
3 Calorie Row
5 Wall Balls
6 Calorie Row
10 Wall Balls
9 Calorie Row
15 Wall Balls
*continue in this fashion till the 5min mark*
…rest 90 seconds…
5:00 AMRAP
2 Burpees
2 KB Swings
4 Burpees
4 KB Swings
6 Burpees
6 KB Swings
*continue in this fashion till the 5min mark*
…rest 90 seconds…

**On round 2, start where you finished and try to get to zero**

The Kick
5 minutes AMRAP:
100 Situps
AMRAP Box Jumps

The Finishline
5 minutes AMRAP:
5 Straddle Situps
5 Straddle V-Ups
5/direction Ab Windmills

SweatCon 9/15/2018

Warm Up – 4 MIN AMRAP
10 Shoulder Pass Throughs
10 Sit Ups
10 Jumping Jacks
10 Spiderman Crawls

Progress Report – 3 MIN
Pushups

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

MetCon 101 – 8 minutes AMRAP
21 KB Swings
21 Jumping Pullups

MetCon 102 – 8 minutes AMRAP
15 Hanging Knee Raises
15 Wall Balls

MetCon 103 – 8 minutes AMRAP
9 Box Jumps
9 Burpees

SweatCon 9/14/2018

Warm Up
5 minutes AMRAP:
10 Calorie Row
20 Monster Walks
30 Shoulder Pass Throughs

The Grind
3 rounds,
2:00 AMRAP
10 Ring Rows
10 Burpees
…rest 45 seconds…
2:00 AMRAP
20 Air Squats
20 KB Swings
…rest 45 seconds…
2:00 AMRAP
30 DB Push Pres
30 Double Unders
…rest 45 seconds…

The Kick
5 minutes AMRAP:
Run 800m
Max DB Thrusters

The Finishline
4 minutes, Tabata:
Alternating Plank Hold
(left arm elevated, right arm elevated, left leg elevated, right leg elevated)

SweatCon 9/13/2018

Warm Up
5 minutes AMRAP:
200m Run
20 Monster Walks
20 Hindu Pushups

The Grind
2 rounds,
3:00 AMRAP
Row 500m
AMRAP Burpees over the Erg
…rest 1 minute…
3:00 AMRAP
Bike 30/20 Calories
AMRAP Wall Balls
…rest 1 minute…
3:00 AMRAP
Run 400m
AMRAP KB Swings
…rest 1 minute…

The Kick
5 minutes AMRAP:
Cindy

The Finishline
5 minutes AMRAP:
5 Straddle Situps
5 Straddle V-Ups
5/direction Ab Windmills

SweatCon 9/9/2018

Warm Up
5 minutes AMRAP:
10 Calorie Row
20 Monster Walks
30 Shoulder Pass Throughs

The Grind
3 rounds,
2:00 AMRAP
7 Pullups
14 Pushups
…rest 45 seconds…
2:00 AMRAP
21 Calorie Row
28 KB Swings
…rest 45 seconds…
2:00 AMRAP
35 Air Squats
42 Double Unders
…rest 45 seconds…

The Kick
5 minutes AMRAP:
Bike 50/35 Calories
Max Burpees

The Finishline
5 minutes AMRAP:
Max Plank Hold
EMOM: 10 Weighted Situps

SweatCon 9/8/2018

Warm Up
5 minutes AMRAP:
10 Calorie Row
20 Monster Walks
30 Shoulder Pass Throughs

The Grind
5 rounds,
1:00 AMRAP
10 Goblet Walking Lunges
15 KB Swings
…rest 30 seconds…
1:00 AMRAP
15 Jumping Pullups
10 Pushups
…rest 30 seconds…
1:00 AMRAP
200m Run
AMRAP Double Unders
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Row 800m
Max Burpees over the Bar

The Finishline
5 minutes AMRAP:
5 V-Ups
5 Hollow Rocks
5 Leg Around the Worlds/direction

SweatCon 9/7/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
5 rounds,
1:00 AMRAP
15 Wall Balls
AMRAP Burpees
…rest 30 seconds…
1:00 AMRAP
15 DB Thrusters
AMRAP Pullups
…rest 30 seconds…
1:00 AMRAP
15 Calorie Row
AMRAP Double Unders
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Row 700m
AMRAP Box Pushes

The Finishline
1 per side:
400m Suitcase Carry, 70/52lbs

SweatCon 9/6/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 “Feet Together” Burpees

The Grind
5 rounds, :45 work :15 rest
Run 150 (rest remainder)
DB Thrusters
Burpee Box Jumps
KB Swings
Row for Calories

The Kick
6 minutes AMRAP:
Run 800m
AMRAP Pullups

The Finishline
4 Minutes:
Tabata Hollow Holds

Sweatcon 9/5/2018

Warm Up
3 minutes:
50 M Run
5 Inchworms
10/leg Step-Ups
20Mountain Climbers

Metcon 101
6 rounds, 30 work: 30 rest:
Box Jumps
Ring Rows
KB Deadlifts
Row for Meters
KB Push Press
Bike For Calories

Sprint 101
5 minutes AMRAP:
65 Wall Balls
AMRAP Burpees

Finisher 101
4 Minutes:
Tabata Toes to Bar

SweatCon 95/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

Metcon 101

6 rounds, 30 work: 30 rest:

Box Jumps

Ring Rows

KB Deadlifts

Row for Meters

KB Push Press

Bike For Calories

Metcon (AMRAP – Reps)

Sprint 101

5 minutes AMRAP:

65 Wall Balls

AMRAP Burpees

Metcon (AMRAP – Reps)

Finisher 101

4 Minutes:

Tabata Toes to Bar

Bitnami