Cove Open Training

Cove Open Training

Tuesday 11/13/2018

Hey athletes!  Got some overhead strength work for you with both strict and dynamic movements.  For the Strict Press you should only be able to make 5-10lb jumps each set so start heavy and finish heavy.  For the metcon, makes sure your GHD Situps are explosive and not slow.  If you lose the explosiveness, take a quick rest.




Strict Press


*10 Banded Face Pulls between each set

*increase weight each set




9 min AMRAP:

10 1-arm DB Thrusters (5 ea side)- 50/35

10 GHD Situps

*30 sec rest

November 12th, 2018

Hey athletes!  Some Olympic lifting and plenty of gymnastics to finish the day off.  For the Snatches, we are looking for consistent movements at each weight before you increase.  For the metcon, pick a scale that you can do at least 10+ reps of consistently.




Power Snatch

10 Sets:

1 Snatch Pull

1 Power Snatch

*increase weight every 2 sets




For time:

50 Pullups

50 Wall Balls

50 T2B


*15 min time cap


Sc Jumping Pullups, Leg Raises

Rx Regular Pullups

Rx+ C2B

November 10th, 2018

Hey athletes!  You are not going to want to miss this metcon tomorrow.  We will hit some overhead shoulder strength work then finish up with some gymnastics and barbell.  Key to this workout- SEND IT!




Strict Press

Take 10 min to find a 1RM Strict Press




“Cindy Lou Who?!”

20 min AMRAP:

5 Pullups

10 Pushups

15 Air Squats

*EMOM 1 Squat Clean


Sc Ring Rows, 115/75

Rx 135/95

Rx+ C2B, 185/125

November 9th, 2018

Hey athletes!  Some extra conditioning and midline work for tomorrow.  The conditioning is a take on the hero WOD “D.T.” but with Dumbbells.  Makes sure you are hinging at the hips properly for those DB Deadlifts.




10 min AMRAP:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

Sc  35/25

Rx  50/35




Complete 3 sets:

Max time L-sit from Rings

Max time DBall Bear Hug

100m Farmers Carry

November 7th, 2018

Hey athletes!  Pause Snatches and some fun gymnastics conditioning for tomorrow.  For the Snatches we are pausing for 2 seconds only an inch off the ground to make sure we are using our legs to lift that weight.  If you are lifting with your legs, you should be able to pause for much longer than 2 seconds.  The conditioning is fun but don’t underestimate the heart rate spike that the Double Unders might give you before climbing rope!




Every 90 sec for 12 min complete:

1 Snatch (full) w/ 2 sec pause 1-inch off ground

*increase weight as desired




For time:

50-40-30-20-10 DUs

*2 rope climbs after each set (10 total)