Cove Open Training

Cove Open Training

June 20th, 2018

Hey athletes!  Some Core work along with some Dumbbell Cycling practice tomorrow.  We know some of you did GHDs today in the regular workout but T2B is a little bit different type of core movement and we want to accumulate some reps under fatigue.  Focus on straight legs and folding at your hips rather than driving the knees up with a bent leg.  Finish the mid-week off with some Dumbbell practice with different movements.  We are looking for form and efficiency over weight and speed in this one.  You should have plenty of time to catch your breath so the main focus should be on your technique.




30-25-20 reps of


GHD Hip Ext

After 30- 100m Farmers Carry

After 25- 100m Suitcase + Waiters Carry

After 20- 100m Double Waiters Carry


Rx  As Written

Sc  Toes to Barbell




Spend 5-8 minutes mobilizing your shoulders, hips, and ankles


EMOM for 12 min:

1st– 10 DB PCs

2nd– 10 DB Front Squats

3rd–  10 Alt DB Snatch

4th– 10 Single Arm DB OHS (5 each arm)

Rx  50/35

Sc  35/25

June 19th, 2018

Hey athletes!  Nice work on the HSPU/Pushup tester today!  Look to build on both of those movements in the next few weeks with the regular programming.  You may not see them as much on this extra programming during the cycle (that may change depending on frequency/volume) but you will still see plenty of gymnastics.  For tomorrow we are just working on the rings.  Spend some time going over some simple but very challenging skill work (see link).  Finish off with a more full movement focus with under slight fatigue.  We want to try to get everybody using the rings for this wether it is with full Ring MUs or the progressions.




Ring MUs

Spend 10-15 minutes going over Ring MU progressions:

-Snap to Hollow

-Snap to Transition w/ plates

-Arch to Hollow on Rings

-Pull to Hips




Complete 5 sets:

1 min on Assault Bike above 250/175 Watts

5-10 Ring MUs

*Rest 2 min

Rx  As Written

Scaled  5-10 Ring MU Progressions from knees

June 18th, 2018

Hey athletes!  Awesome job this past weekend.  When we get liked minded people together to throw down we always have a great time.  Start the week off with some Olympic lifting percentage work.  This will be a “wave” style EMOM where we work up in weight then drop back down and work up again.  Nothing too heavy, more focus on speed and aggressiveness.

For this weeks gymnastics focus we are working on gymnastics under fatigue.  This is key for when we are in the middle of a metcon and breathing hard.  We can’t hit a wall and have our form breaking down during these times because that is very hard to regroup from.  So expect some sort of pre-fatigue before gymnastics work this week.





EMOM for 12min:

1st– 1 Snatch @ 70%

2nd– 1 Snatch @ 73%

3rd– 1 Snatch @ 76%

4th– 1 Snatch @ 79%

*After the 4th minute, drop back down to 70% and work back up

*Full Snatch




Strict Pullups

Complete 5 sets:

300m run

Max rep Strict Pullups

*rest 2 minutes


Rx+  C2B

Rx  Regular Strict

Sc  J-hook Barbell Rows

(no title)

Hey athletes!  Got a spicy one for tomorrow.  Starting off with some Olympic lifting with full cleans, working on some percentages then going for a max for the day.  Remember, this isn’t necessarily an all-time max (depending on how your legs are feeling after Friday’s workout).  Finish the week off with some gymnastics, running, and a little KB action.  Some people may not be familiar with the KB Snatch so we will touch on it briefly before the workout.





EMOM for 5 min- 1 Clean @ 70%

EMOM for 5 min- 1 Clean @ 75%

EMOM for 5 min- 1 Clean @ 80%

EMOM for 5 min- 1 Clean @ 80+%




16 min AMRAP:

7 Bar MUs

50 DUs

7 KB Snatch (ea arm)

200m run


Rx+  As written, 53/35

Rx  C2B, 53/35

Sc Pullups/Elevated Ring Rows, DB Snatch

June 15th, 2018

Hey athletes!  Got some excellent positional strength work for you on the deadlift and some gymnastics/midline conditioning.  For the deadlifts, focus on applying tension to the barbell and using your upper back and lats, just like you would for any of the gymnastics pulling movements that we do.  It is pretty much the same type of tension just applied to a different element.  For the handstand walks/holds focus on pressing your hands into the ground (creating tension in your shoulders), keeping your ribcage pulled down and abdominals tights, and keeping your body in a straight line.  If you can’t do handstand walks, get inverted against the wall (like a HSPU) and practice gently taking your heels off of the wall and balancing.  You can also practice shoulder taps from the wall or a box.






*pause at knee going up, 3 sec lowering each rep

*increase weight each set




Complete 5 sets:

20/15 cal row

15 GHD Situps

15m Handstand Walk or 30 sec Handstand Hold practice

-Handstand Hold options- free standing, against the wall, off of a box