ENGINE EXPRESS WITH COACH MARIA
This is our 15th episode of Coach Maria’s engine express workout. It’s a great workout that requires no equipment when you can’t make it to the Cove.
ENGINE EXPRESS WOD #15
:30 on / :10 off Single-leg Burpee (right)
Single-leg Burpee (left)
Russian Twists
Plank Ups
Bear Crawl Hold
MONDAY’S WORKOUT
To give our open gym athletes some direction, we wanted to give you an early look at Monday’s workout. It is “Kalsu”, one of the most challenging Hero workouts.
For those that did Saturday’s class, it was specifically programmed to prepare you from a pacing perspective for Monday.
Strength
Back Squats
3-3-3-3
Home Strength
EMOM10
15 Jumping Air Squats + 10 Air Squats
MetCon
“Kalsu”
100 Thrusters
Starting at 0:00, every minute on the minute start with 5 burpees
Cap: 20 min
Fx: 95/65
P: 115/75
O: 135/95
SUNDAY AT THE COVE
I am afraid we don’t have Cove Yoga tomorrow (we promise it will be returning soon) but we still have open gym from 10:45 to noon followed by barbell club (if you are interested in barbell club, just email Holden@cove-fitness.com).
Be sure to sign up via Wodify!
OUTDOOR CLASSES NEXT WEEK
We have decided to keep our outdoor class time to 6 PM tomorrow for Monday, Tuesday, and Wednesday class.
NO YOGA BUT
BARBELL CLUB!
Although there are no “classes” on Sunday, Sunday has always been a fun day at the Cove. This weekend I am afraid we are not going to have Yoga, but we will have open gym from 10:30 to noon and at noon we will have our barbell club class. This week’s barbell club will focus on the three-position snatch and if you would like to sign up for a barbell club punch card, you can do so here.
Coach Teresa getting under a power clean.
METCON
6 rounds
10 DB Farmer’s Carry Box Stepover
5 DB Thrusters
15 Situps
Time Cap: 16 min
Fx: 35/25, 18/12″
P/O: 50/35, 24/20″
ACCESSORY
4 rounds
8 Romanian Deadlift (each leg)
10 Glute Bridge
8 Donkey Kick (each leg)
PARTNER WOD
16 rounds total (8 each partner)
(Alternating Full Rounds with Partner)
12 Alternating DB Snatch
8 DB Front Squats (DB only goes on one shoulder)
8 DB Front Squats (DB goes on other shoulder)
*Partner holds plank while their partner finishes the round
Time Cap: 25 min
Fx: 35/25
P/O: 50/35
COVE KIDS IS BACK
It’s been so long since we have been able to sweat, smile, & have fun BUT we are going to safely bring back the good times! Just like the grown-ups things may be a little different but we will be doing what we do, the best we can to get moving & have fun!
Summers almost over and “school” is about to start back up online so let’s peel away from the computer a bit and get outside! With cooler temperatures approaching we will be having our class outside!
Treat our time like heading to the soccer field by having your kids prepared with potty taken care of and water bottle in hand. Parents we will run the class very similar to the parking lot WODS you are used to with each child having there own parking space so we have space. We are trying to avoid going inside the space at Cove so that space can remain free for open gym which would be an ideal time to get both you and your kids active and ready for the week ahead!
We are going to reconnect to movement through the basics but the sweat & smiles will be back in full effect!
Sign up for the fun!

Four Week Session
Sundays
11-11:45 am
$80 (max 10)
Ages 5-10
Grades K-5
Starting date: September 12th
NOTE: For those parents that have a Cove Kids Punchcard, let us know and we can apply those funds to this round of Cove Kids classes.
METCON
EMOM20
1: 15 Medball Squat Cleans
2: 15 Box Jumps
3: 15 KB Swings
4: 3 Clean and Jerk
Fx: 14/10, 18/12, 35/25, 115/75
P: 20/14, 24/20, 53/35, 135/95
O: 20/14, 24/20, 70/53, 185/125
HOME METCON
1: 10 DB Squat Cleans
2: 15 Tuck Jumps
3: 15 Single DB Swings
4: 5 DB Clean and Jerk
Barbell Club Returns
After we had a packed class last week (sorry to the 10 members on the waitlist!) we’ve decided to move forward with a weekly Barbell Club on Sunday at Noon. In its last iteration, we saw dramatic improvements in athletes’ Olympic lifts and Coach Kuppers and I cant wait to see what everyone will accomplish in the coming weeks. These classes are set up for the beginner to advanced lifter.
This past week we did a 3 Position Power Clean to get a good look at everyone’s ability in each step of the lift (the first, second and third pull). Some athletes then decided to keep the weight low but dialed in specific movement pattern issues that we found through the warmup while others tried to see how heavy they could go with good technique. Both of these approaches are valid and beneficial in their own way. There was great energy and I’m excited to see more people advance their Oly lifting prowess! A Barbell Club 5 Class Punch Card will be $90 for Cove members and $125 for non-members. We know that lifting on a Sunday might not always fit into your schedule so we thought a punch card would be the best idea. Below is a general outline of the complexes/skills we’ll be working on over the next few weeks. Hope to see you there!
August 23rd – 3 Position Power Snatch
August 30th – 3 Push Jerks (From the Rack)
September 13th – 1 Power Snatch + 2 OHS
September 20th – 1RM C&J + Tempo Back Squats
September 27th – 1RM Snatch + Snatch Grip Deadlifts
Stay Golden,
Head Coach Holden
Coach Kuppers demoing proper barbell positioning
METCON
50/40 cal row or 60/45 cal bike
40 Pullups
30 Bar Facing Burpees
20 Snatch
Remaining Time Max HSPU
Time Cap: 15 min
Fx: J-Hook Row, 75/55, Piked Pushup
P: 115/75
O: 135/95, strict HSPU
ACCESSORY
3 rounds
:30 sec Tuck Up
:30 sec Situps
:30 sec Flutter Kicks
:30 sec rest
HOME METCON
800m Run
40 Bentover Rows
30 Lateral Burpees
40 Alternating DB Snatch
Remaining Time Max HSPU/Piked Pushup
ENGINE EXPRESS Episode 14
Here’s another pulse-raising, zero equipment needed burner with Coach Maria! Perfect for all of your at-home fitness needs 😁 Have fun!!
For Time:
12 jumping lunge + air squat
6 supermans
10 jumping lunge + air squat
6 supermans
8 jumping lunge + air squat
6 supermans
6 jumping lunge + air squat
6 supermans
4 jumping lunge + air squat
6 supermans
2 jumping lunge + air squat
Option to omit the jump, option to hold weight and omit the jump
STRENGTH
Build to a 3-rep Power Clean (Unbroken)
METCON
AMRAP3
3 Deadlift
6 Pushup
20 DU
-30 sec rest-
AMRAP3
3 Power Clean
6 Pushup
20 DU
-30 sec rest-
AMRAP3
3 Squat Clean
6 Pushup
20 DU
Fx: 95/65, 2:1 SU
P/O: 135/95
HOME STRENGTH
Every 45 seconds for 8 rounds
5 DB Power Clean (stay unbroken)
HOME METCON
Same with DBs
Fx: 35/25
P/O: 50/35
The family that deadlifts together, makes GAINZ together!
METCON
EMOM8
__ Thrusters
-2 min rest-
EMOM8
__ Wall Balls
Fx: 75/55, 14/10, 8 Thrusters, 11 Wall Balls
P: 95/65, 20/14, 10 Thrusters, 13 Wall Balls
O: 95/65, 20/14, 11 Thrusters, 15 Wall Balls
CONDITIONING
1 mile run
HOME METCON
Same workout with DB Thrusters and Jumping Air Squats
Coach Maria loves a post WOD mile run!
YOGA AND OPEN GYM!
Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).
Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!
METCON
21-15-9
Front Squats
Burpee Tuck Jumps
Buy-out: 50 TTB
Time Cap: 13 min
Fx: 135/95, Hanging Leg Raise
P: 155/105
O: 185/125
HOME WOD VERSION
Same as regular, but with DBs for weights and 50 V-ups for buy-out
ACCESSORY
3 rounds
(:30 sec on/:10 sec off)
Hollow Rock
Flutter Kicks
Tuckups
Side Plank Hold (L)
Side Plank Hold (R)
