Cove Open Training

Cove Open Training

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

February 14th, 2018

 Hey athletes!  We are hitting our partner workout mid-week this week so you get to have a little fun before rest day.  For our extra work we will be hitting some Skill Work for Bar Muscle Ups then some volume work.  Finally, finish off with some much needed mobility/recovery.  Don’t skimp on the Skill Work.  That is the time to perfect your technique, create good movement patterns, and get properly warmed up.



Bar MUs

Spend 10 minutes working on Bar MU drills (hollow holds/supermans, controlled kips, straight arm kips, turnover drills, etc)


  • Complete 6 sets:

1 min light Bike

Bar MUs

Rx+  6-10

Rx  3-5

Sc  8 Elevated Ring Rows + 5 Dips

*Rest as needed between sets



Spend at least a minute in the following positions:

-Posterior Shoulder Smash w/ Lax Ball

-Couch Stretch

-Glute Smash w/ Lax Ball (right under hip and side)

-Keg Stretch w/ Foam Roller

-Ankle Smash w/ Kettlebell

February 13th, 2018

 Hey athletes!  Get ready for more barbell work tomorrow!  Finally get to throw around some heavy weight with Front Squats in the regular Cove programming then Full Cleans with the extra work.  Tomorrow’s regular metcon also has a little gymnastics in it (pullups) so you should be able to fly through those.  We will finish off the extra work with some new movement exposure, Overhead DB Lunges, and a little more gymnastics.  Have fun!



Every 90 seconds for 12 min:

3 Full Cleans

*add 10-20 lbs each round

Rx  Start at 135/95

Sc  Start at 95/65



EMOM for 10 min:

1st min– 30 ft DB Overhead Lunge (DB in each hand)

2nd min– 10-15 T2B


Rx  50/35

Sc  35/20

February 12,th 2018

 Hey athletes!  Last week was a tough week on the body but you all did phenomenal.  Tomorrow’s regular Cove programming has a lot of pressing and a lot of barbell so we are going to hit some extra conditioning.  Each AMRAP goes right into the next one with a minute break after each round.  It will be great practice for rowing as well as some Double Under skill work while our midline and legs are fatigued.



3 rounds:

3 min AMRAP- Row for Cals

2 min AMRAP- GHD Situps

1 min AMRAP- Double Unders

*1 min rest

**Score each individually