Cove Open Training

Cove Open Training

5/17/2019

GYMNASTICS SKILL

 

EMOM for 12 min:

Odd- 1-2 Rope Climbs

Even- 20m Handstand walk or 10 HSPUs

 

METCON

 

20 min AMRAP:

400m run

20 KB Sumo Deadlift High Pulls- 70/53

15 Hand Release Pushups

10 Alt Pistols

 

Coach’s Tip:  Get some good gymnastics skill work in to warm-up.  This would be a chance to work on Handstand Walks regardless of whether or not you are good at them.  Finish off with a tough metcon with running, pulling, pushing, and squatting…remind you of any workouts coming up?!

5/11/2019

STRENGTH

 

Every 2 min for 14 min:

2 Power Cleans

*increase weight each set

 

METCON

 

7 min AMRAP:

7 DB Hang Squat Cleans- 50/35

7 Dips

 

*rest 3 min

 

7 min AMRAP:

7 HSPUs

7 DBall Over Shoulder- 100/70

5/4/2019

WOD

12 min AMRAP:

3 Squat Cleans

6 HSPUs

9 Knee-to-Elbows

25 Double Unders

 

THEN

 

16 minutes to find a 1RM Squat Clean & Jerk

 

Rx  135/95

F  95/65, 2 Wall Walks, Knee Raises

 

4/27/2019

STRENGTH

15 mins to find a heavy complex:

Front Squat + 2 Reverse Front Rack Lunges + Front Squat

 

WOD

“Never Gonna Give You Up, Never Gonna Let You Down”

For time:
50 Double Unders
Then
5 Rounds For Time
10 Hang Clean & Jerks (95/65)
50′ Overhead Walking Lunge (95/65)

*Any time the bar is dropped, 50 Double Unders.
*Bar can rest in any position but cannot go below the knees.
*If bar is dropped during set of hang clean & jerks, pick up where you left off.
*If bar is dropped during 50′ overhead walking lunge, start over at the beginning of the 50′ marker.

 

Coach’s Tip:  Hold on to that barbell or those calves are going to be on fire!

4/20/2019

STRENGTH

EMOM for 16 min:

Odd- 1 Snatch + 1 OHS (increase weight as desired)

Even- 1 Rope Climb

WOD

15 min AMRAP:

12 1-arm DB Squat Snatch (alternating)

9 Pullups

6 HSPUs

Rx+ 50/35 DB, Strict Pullups, Strict HSPUs

Rx  50/35 DB, C2B Pullups

F  35/25 DB, Regular Pullups, 2 Wall Walks

Coach’s Tip:  Both Olympic lifting and gymnastics strength to start off.  Then, a metcon with some single arm work plus plenty more gymnastics.  Stimulus for the day is strength movements in the middle of a metcon but you shouldn’t be taking super long breaks.

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