FORREST
(RX+)
2 Sets:
300/250m Row
15 Front Squats (115/85)
100 Double Unders
15 Shoulder to Overhead (115/85)
100 Double Unders
15 Thrusters (115/85)
300/250m Row
-rest 5:00 between sets-
RX: 95/65
FX: 75/55, Single Unders 1:1
Time Cap 29 Minutes
Bench Press
Week 9
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50%)
PRIVATE RYAN
(RX)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar
FX (35/26)
What a Month at the Cove!
Wow—what an incredible month it’s been at the Cove! We just hit a brand-new record for our Committed Club(we had so many people we had to create two graphics).
A whopping 46 members earned a spot in this month’s Committed Club—smashing our previous record of 36!
If you’re new here or haven’t heard of the Committed Club, here’s the scoop: it’s our way of encouraging consistency by recognizing members who attend at least 14 classes a month (that’s just 3.5 classes per week). Simple, effective, and powerful.
And as always, we celebrate commitment with a special prize draw. This month’s lucky (and well-deserving) winner is… Prateek!
Prateek is a staple at our 5:45 AM classes—yes, you read that right—and he shows up strong, day in and day out. His energy, dedication, and encouragement make a big impact on everyone around him. We’re proud to recognize his commitment!
Let’s keep this momentum going into next month. You’ve set the bar high, Cove Crew—now let’s raise it even higher.
Congratulations, Prateek—and cheers to all 46 of you who made the club!
!
STRENGTH
Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
PATRIOT
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs or V-Ups
10 Deadlifts (225/155)
Max Wall Walks
-rest 1:00 between sets-
FX: Sit Ups, Scaled Wall Walks or 10 Shoulder Taps to 1 Wall Walk
JOHN ADAMS
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time
RX:40/32 Cals
FX: 30/24 Cals
Mayhem Mini-Pump –Glutes
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
Back Squat – Week 9
20 Rep Back Squat (weight increased from last week)
Lincoln
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner
FX: 14/10
Fools Gold
(RX)
Teams of 2
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches (135/95) (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
FX: Knees to Chest, 75/55
Strength Option
4 rounds of Max Effort 30 seconds of work/30 seconds of rest
* Level 1: Heel Assist Box Dips
* Level 2: Heel Box Ring Dips
* Level 3: Ring Dips
THEN ACCUMULATE:
* Level 1: 60 seconds High Plank Hold
* Level 2: 90 seconds High Plank Hold
* Level 3: 60 seconds
Bench Press
Week 8
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set
FAILURE TO LAUNCH
30 Shoulder to Overhead (115/85)
30 Box Jump Overs (20)
20 Shoulder to Overhead (135/95)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (155/105)
10 Box Jump Overs (30/24)
RX: 115/85
FX:95/65, 24/20 for all box jumps
Time Cap: 16 Minutes
Alright, Alright, Alright
(RX)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
FX: Alternating V-Ups or Tuck Ups
MAYHEM MINI-PUMP – Legs and Glutes
3 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Snatch Complex
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead
Squat @70-75%
-into-
3×3 Snatch Grip Deadlift
(80-90%)
The Wedding Planner
(RX)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
FX: 35/25
