Cove Open Training

Cove Open Training

March 19th, 2018

Hey athletes!  Last week of the Open so let’s stay focused and smart.  Tomorrow is a longer day with the extra work but a great way to start off the week.  We have a lot of great conditioning with the regular Cove programming so we will focus on keeping up our strength with our extra work.  Keep the legs strong with some Back Squats, keep those Thrusters fresh in our mind for some extra conditioning, and finish off with some positional work with Snatch Pulls.  Enjoy!




Back Squat

5 x 5

*same weight across




7 min AMRAP:

9 Thrusters

18/15 Cal row

Rx- 105/80

Sc- 85/65




Snatch Pulls

4×3 @ 90% of 1RM

March 15th, 2018

Hey athletes!  We are just over the halfway point of the Open.  Everybody has been through ups and downs with certain parts of certain workouts.  Those parts are all over and it’s time to focus on 18.4!  Here is a little Active Recovery to get you moving through some full ranges of motion and warm for some good mobility.  Rest up, watch the announcement, and start formulating your plans and back up plan.




 2 min easy jog (get some back pedaling in there)
PVC Pipe 5 reps each- Passthroughs, Dislocates/Around-the-Worlds, Behind Neck Snatch Press, Overhead Squats
2 min easy row
Empty Barbell 5 reps each- Goodmorning, Back Squat, Sots Press, Overhead Squat, Drop Snatch
2 min easy bike
Empty barbell 5 reps each- Hang Power Snatch, Hang Snatch (full), Power Snatch, Snatch (full), 10 Deadlifts
10 minutes mobility

March 14th, 2018

Hey athletes!  Tough week so far, training wise.  We have hit the weights pretty decently the past two days so we are going with just straight skill work for tomorrow’s extra work.  We will focus on the HSPU.  If you can, try to work some strict movements in there as well as dynamic/kipping movements.  Finish off with some shoulder mobility and recovery.





Complete 5 sets:

5-10 HSPUs

*rest as needed between sets

Rx+  Half Strict, Half Kipping

Rx  Kipping

Sc  Heavy BB Push Press


March 13th, 2018

Hey athletes!  This training is coming before the mix-up with yesterday’s regular Cove programming (so yes we are doing Snatches two days in a row) but it still works.  Time to focus on moving some heavier weight and cycling a heavier barbell.  For the strength portion, focus on explosive power through the positioning and bar body contact with the hips.  For the conditioning, focus on good cycling and quick recovery.




Every 2 minutes for 14 min:

10 Wall Balls- 30/20

2 Snatch (full)

*increase weight each set



EMOM for 12 min:

1st– 5 Power Snatch

2nd– 10 DB Thrusters

3rd– 15/12 Cal row

Rx  135/95, 50/35

Sc  115/75, 35/20

March 12th, 2018

Hey athletes!  Awesome job on 18.3!  Congrats to everyone that hit some good milestones during that workout whether it was DUs, Overhead Squats, Muscle Ups, etc.  On to 18.4!

There is a good chance that we still have some heavy barbell work left in the Open (hopefully).  So for Monday’s extra work we are doing a lot of deadlifting.  First for strength then for conditioning.  Make sure your form is crisp and don’t let it break down.  Remember, this is training.




*increase weight each set, 3 second lowering each rep



8 min AMRAP:

10 Deadlifts

20/15 Cals Bike

Rx- 225/155

Sc 185/135