Cove Open Training
EMOM for 12 min:
Odd- 1-2 Rope Climbs
Even- 20m Handstand walk or 10 HSPUs
20 min AMRAP:
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?!
Every 2 min for 14 min:
2 Power Cleans
*increase weight each set
7 min AMRAP:
7 DB Hang Squat Cleans- 50/35
*rest 3 min
7 min AMRAP:
7 DBall Over Shoulder- 100/70
12 min AMRAP:
3 Squat Cleans
25 Double Unders
16 minutes to find a 1RM Squat Clean & Jerk
F 95/65, 2 Wall Walks, Knee Raises
15 mins to find a heavy complex:
Front Squat + 2 Reverse Front Rack Lunges + Front Squat
“Never Gonna Give You Up, Never Gonna Let You Down”
50 Double Unders
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!
EMOM for 16 min:
Odd- 1 Snatch + 1 OHS (increase weight as desired)
Even- 1 Rope Climb
15 min AMRAP:
12 1-arm DB Squat Snatch (alternating)
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.