Cove Open Training

Cove Open Training

February 21st, 2018

Hey athletes!  Last training before the Open!  Going along with our Open schedule for the Cove Comp Group we are going to work on some light gymnastics skills with a fun complex.  Volume is going to be very moderate as we really want to focus on our positions and keeping tension through all movements without doing too much damage to our muscles or hands.  You should be able to hop on the rig and complete the reps unbroken.  If not, just break the movements up.  Remember, this should be fun- focus on the positives of your movements and keep your hands fresh!!





Complete 6 sets

Rx+ 2 Bar MUs + 7 T2B

Rx  3 Strict Pullups + 7 T2B

Sc  3 Pullups + 7 T2B/Kipping Leg Raises

February 20th, 2018

 Hey athletes!  Those times for “Fran” were crazy fast!  A lot of you were able to do it Rx for the first time or set a new PR so congrats!  Tomorrow’s regular Cove programming is a longer endurance workout so sticking with our Open schedule we will be hitting an EMOM of Power Cleans, Handstand Pushups, and a little running.  This is a chance to practice some barbell cycling and gymnastics while under some decent heavy breathing.




EMOM for 15 min:

1st– 7 PCs

2nd– 7 HSPUs

3rd– Max Shuttle Runs

*You should be able to do the shuttle runs on the back side of the rig


Rx+  165/110, Strict HSPU

Rx  135/95, Kipping

Sc  115/75, Push Press

February 19th, 2018

 Hey athletes!  The Open is upon us so it is time to showcase all of your hard work over the past few months leading up to this. The next 5 weeks are going to be a little different than the format we have been following.  This format is going to be geared toward you all being able to peak each week on Friday to give each Open workout your all.  Here is the general format we will be following:


Work capacity/Intensity-  we are still going to hit it hard on Mondays.  You should be recovered from the Open workout.  We want to be able to keep our work capacity high and the intensity up to start the work off on a good note.



Training- Tuesdays will be a day to work on the movements that haven’t shown up in the Open workouts yet (that have been there in the past) and have a good chance of coming.  We want to focus on technique, work/rest recovery, and efficiency without causing too much muscular break down.  Think EMOMs.



Skill Day- the only extra work here will be skill work, usually gymnastics or something lower impact.  The regular Cove programming will take care of any metabolic conditioning for the day so no need to hit any extra.



Active recovery-  this will be a SUPER light day.  Something to get your body moving, get your core temperature up, and leave you warm to do a little mobility.  Only weights you may see are an empty barbell.  Think about it as a really in-depth, movement pattern focused warm-up.  We want you to finish the day with your body feeling better than when you started.  We also want you to have to hold back a little bit so that you are pumped up and ready for anything that gets thrown at you.  Think of it as the night before Christmas.



Game Day-  this is your time to showcase your skills and empty the tank.  We want you thinking “This is my best shot at this workout!” NOT “This is just dry-run” or “I can just retest”*.  We want you mentally focused.  Have a game plan for the workout.  Have a back-up plan for when the workout smacks you in the mouth.  Feed off the Friday Night Lights energy.




Active Recovery/Skill-  this is a day to work out some soreness in your body and any kinks in your skills from the Open workout.


Sunday-  Rest


*If you want to retest, do so.  Adjust schedule as needed.  Sometimes we score better, sometimes we don’t, so give it all you have on Friday and then revisit your game plan.  Don’t use Friday as a dry run.




11 min AMRAP:

25ft DB Lunge

15/12 Cals bike

8 DB Hang Power Cleans


Rx  50/35

Sc  35/20




Complete 4 rounds:

90 seconds to complete:


Max Rep Ring MU

*Rest 2 minutes

Rx+  60 DUs, Ring MUs

Rx  35 DUs, Ring MUs/C2B Pullups

Sc 60 SUs, Elevated Ring Rows

February 17th, 2018

 Hey athletes!  Last Comp Class and retest before the Open!  This one is very simple- Thrusters and Double Unders.  We have been hitting a decent amount of Thrusters (both barbell and DB) at a little bit heavier weights so these shouldn’t be a problem.  You should be able to do each set unbroken.  We have also been doing a lot of Double Unders so they should be pretty consistent.  Don’t go too hard out of the gate but keep a very uptempo pace and push it at the end.





10 rounds for time of:
9 thrusters
35 double-unders


Rx  95/65

Sc  65/45, Single Unders

February 16th, 2018

 Hey athletes!  Friday’s regular Cove programming is for sure a Game Day!  Time to throw some heavy weight around and showcase your gymnastics skills.  Who doesn’t love Power Cleans and HSPUs?!  Saturday we are hitting it hard agin with a retest of 17.5!
For our extra work we are going to keep our legs strong with Back Squats, hit some Olympic Lifting accessory work with Snatch Pulls, and finish with a light recovery row.  Please take a few minutes to watch the video and read the focus points for the Snatch Pulls.  They are a great tool to have in your arsenal to help with stability and positioning.



Back Squat


*increase weight each set



Snatch Pulls

5 x 3 @ 90% of your 1RM

*Snatch Pull focus points

-use your legs to break the bar from the ground (not your arms or low back)

-feel the shift of balance from your heels to mid-foot

-bring the bar to your hips and your hips to the bar, meet in the Power Position

-finish with an explosive vertical leg drive and upward shrug (not outward)

-reset into starting position each rep


10 minute row- light to moderate pace