Cove Open Training

Cove Open Training

December 12th, 2017

Hey athletes!  Tomorrow you have a chance to test out one of your gymnastic movements that we have been working on a lot- Pullups!  Think of it as a Game Day type workout.  Every one of the movements in tomorrow’s metcon was in the Open this year. Chances are they will be in the Open next year as well so don’t forget the standards.
For the Core/Body Armor work we want you to take your time and focus on the movements.   The set starts with with Turkish Getups (your choice of weight) and finishes with the Barbell Rows (same weight as the OH Lunges and Box Stepups).  We are looking for quality, not to speed through this.




For completion:

2 Giant sets-

10 Turkish Getups

20 Overhead Barbell Lunges- 95/65

30 GHD Situps

40 GHD Hip Extensions

40 Strict Ab Mat Situps (no use of the arms)

30 Supermans (2 sec pause at top)

20 Barbell Stepups

10 Barbell Rows


4x50m Suitcase Carry (switch sides at 25m)- AHAP (As Heavy As Possible)

December 11th, 2017

Hey athletes!  We are switching up the stimulus a little bit with the Olympic lifting this week.  For the Clean & Jerk we will be doing an EMOM (Every Minute On the Minute) of 1 Clean & Jerk.  Every 5 minutes you will increase your weight using a certain percentage of your 1RM Full Clean & Jerk (NOT Power).  During the final 5 minutes you will be able to change the weights as you desire.  Please keep this to 20 minutes.  Finally, finish off with some Clean Pulls using 100% of your 1RM Full Clean & Jerk.  Really focus on using your legs to break the bar from the floor, scooping your hips toward the bar in the power position, and applying a big shrug.




Clean & Jerk

EMOM for 20 min:

Minute 1-5-  1 C&J @ 65% of 1RM

Minute 6-10-  1 C&J @ 70%

Minute 11-15-  1 C&J @ 75%

Minute 16-20-  1 C&J you choose weight

5×2 Clean Pulls @ 100% of 1RM

**Please read and watch video- Clean Pull**

December 9th, 2017

Hey athletes!  How did the Snatches feel today?  Tomorrow we are finishing off the week with some great Strength work and a tough Metcon.  The Front Squats will have a 3 second descent then explode upward.  This will help A TON with positioning and feeling for getting “out of the hole” during a Clean.  Then, we have a metcon that has a good amount of gymnastics that we have been working on.  The name-of-the-game for this metcon will be BIG SETS…specifically while under fatigue.  Keep the breathing under control and the focus high.  Finally, we end with a little mental toughness on the Assault Bike!  Think of it as a Game Day WOD!




Front Squat

3-3-3-3-3-3  w/ 3 sec descent

*increasing weight




13 min AMRAP:

40 Wall Balls

40 C2B Pullups

40 Box Jumpovers

40 Cal Row



5 min AMRAP:

Max Cals on Assault Bike

December 8th, 2017

Hey athletes!  Time to SEND IT again, this time with the Snatch.  This will be setup just like we did with our Clean & Jerk earlier in the week.  Use the complex to work on positional movement, speed through the middle, and dropping under the bar.  Then, hit some percentage work and work up to a heavy single rep.  You will have an opportunity to hit a new PR but you only get 5 attempts (2 fails and you are done for the day).  Finally, finish off with some Snatch Pulls.  Please check out the link about Snatch Pulls, watch the video, and read the description.





8 min to work on the following complex:

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch


1×3 @ 60% of 1RM

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

5×1 @ 80-100+% (5 attempts, increase as you want, 2 misses and you are done)

4×3 Snatch Pulls @ 90% of 1RM

**Please read- Snatch Pull technique**

December 6th, 2017

Hey athletes!  Time to hit the Gymnastics.  We’ll be doing a classic pull and push combination with some Pullups and Dips.  We also have both strict and dynamic movements in the programming.  Please please please don’t skip the strict work (as I know some people do haha).  There are always variations of movements that you can do instead if you can’t do strict movements.  That base of strength in the strict movements is what has the carryover into the dynamic movements, not the other way around.  Pay attention to the sets, reps, and rest domain for the different movements.  Scale the volume if needed.






2×6-12 Strict Pullups  **Ret as needed between sets**

4×8-15 C2B or Kipping Pullups  **1 min break between sets**


3×5-10 Strict Ring Dips **Rest as needed between sets**

*If you can’t do Strict Ring Dips, do 3×6 Negatives on Rings




2×10 J-hook Pullups or Elevated Ring Rows  **Rest as needed between sets**

4×10 Kips  **1 min rest between sets**

3×5 Pullup Negatives (get your chin above the bar and take about 4-5 seconds to lower yourself)  **Rest as needed between sets**

Accumulate 2 min hanging from the rig


3×10 Box Dips  **Rest as needed between sets**