Bench Press
Week 6
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
Event 3 – Mayhem Classic
For Time:
27-21-15-9 Thrusters (95/65)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)
FX: 75/55
Squat Snatch Complex
Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%
HEAVY ISABEL
(RX)
For Time:
30 Snatches (155/105)
FX 135/85
Time Cap: 10 Minutes
Midine March
(RX+)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (70/50)
40ft Handstand Walk
RX: 50/35
FX:35/25, Dolly Walks
MAYHEM MINI-PUMP – GLUTES
3 Rounds
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-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
Gymnastics Skill – Dips
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Holds
EVENT FIVE – MAYHEM CLASSIC (RX+)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
RX: 30 C2B’s
FX: 30 Jumping Pull Ups
HYROX CLASS ( 9 AM)
Back Squat – Week 6
20 Rep Back Squat (weight increased from last week)
EVENT ONE – Mayhem Classic
3 rounds
400m Run
20 Burpee Jumps (30/24)
40 Single Dumbbell Squats (50/35)
FX: 35/25
HYROX CLASS ( 9 AM)
if that makes sense Workout
Score Reps
Team of 2.
30 min EMOM for reps:
Min 1: Row (50 M = 1 Rep)
Min 2: Sled push (25 feet=1 Rep)
Min 3: Ski erg (50 M=1 Rep)
Min 4: D-Ball Carry (50 Feet=1 Rep)
Min 5: Shuttle runs (50 Feet= 1 Rep)
CROSSFIT CLASS ( 10:15 and 11:30)
Power Clean
Take 12 minutes to find a heavy 3 rep power clean.
MR. FOX
Teams of 2
100/80 Calorie Row
50 Box Jump Overs (40/30)
15 Power Cleans (225/155)
50/40 Calorie Row
20 Box Jump Overs (40/30)
10 Power Cleans (225/155)
Time Cap: 22 Minutes
RX 185/125
FX 155/105
DIGNAN
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
FX: 65/45, 14/10 Wall Ball
MAYHEM MINI-PUMP – LEGS AND CORE
3 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-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
Bench Press
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
ROYAL TENENBAUM
(RX+)
3 sets:
3-2-1
Legless Rope Climbs (or 12-9-6 Strict Pull Ups)
8 Strict Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
RX: Kipping HSPU’s
FX: Box HSPU’s or Strict Press from L-sit position, 75 singles
Cooper and the March Committed Club
Shout out to Cooper, for being the winner of the March Committed Club. Cooper has only been a member for a short while (just 3 months) and has been a model of consistency, making it to 16 classes this past month.
Being new can be scary and there is so much to learn, but Cooper has been a mainstay of the evening class and his consistency is paying off as he is getting so much stronger and capable as an athlete
What is the Committed Club?
It’s our way of recognizing athletes who prioritize consistency. Make it to 14 classes in the month (that’s around 3-5 times a week), and you’re in. That kind of consistency is what transforms good intentions into real results — and it’s what keeps our community strong.
Why It Matters
Progress doesn’t happen by accident. It happens when you keep showing up. The Committed Club is proof that steady effort leads to serious growth (have you signed the goal board yet?).
Bonus: Win Just for Being Consistent
As always, we’re throwing in a little extra motivation — each month, we randomly pick one Committed Club member to win a prize.
Congratulations not just to Cooper but all the members of the committed club (36 this past month).
There is something special happening at the Cove and it’s about that community and commitment that is bringing us together to support one another.
!
Squat Clean and Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Deputy Kovacs
250/200m Row
150ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
125ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
100ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
75ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
50ft Single Dumbbell Walking Lunge (70/50)
RX: 50/35
FX: 35/25
Time Cap: 15 Minutes
