November 10th, 2022
Deadlift
Build to a Heavy Single
*Score = Heaviest Load
“Meathead Mile”
For Time [25 Minute Cap]:
1 Mile Double Dumbbell Farmers Carry
Every Break: 5 Push Jerks
*Score = Time it takes to complete the workout
FX:35/25
RX:50/35
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
November 9th, 2022
For Time:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats
Time Cap: 30 Minute Cap
*Score = Time it takes to complete the workout, including rest
FX:95/65
RX:115/75
RX+: 135/95
November 8th, 2022
Strict Press
Build to a Heavy Set of 5
*Score = Heaviest Load
“Razor’s Edge”
5 Rounds For Time
9 Clean & Jerks
30 DU
9 Pull-ups
30 DU
Time Cap: 18 Minutes
FX:75/55; Ring Rows
RX:95/65
RX+:115/75, C2B
NUTRITIONAL POSTS WITH COACH DAY
If you haven’t been following the Cove Instagram channel, we are going to encourage you to do so. She has been posting lots of great nutritional information lately and you don’t want to miss out.
We are looking to do a nutrition challenge very soon, so look for more information to come.
Introduction to Coach Day
November 7th, 2022
“ELECTRIC TRIANGLE”
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest
1 Shuttle Run= 10 Meter Down & Back
*Score = Total Reps
Fx: 2:20/2:30 Pace, 60/55 RPM, 3+
Rx: 2:10/2:20 Pace, 65/60 RPM, 4+
Rx+: 2:00/2:10 Pace, 70/65 RPM, 5+
November 5th, 2022
Back Squat:
Build to a Heavy Set of 10, > 70 % 1RM
*Score = Heaviest Load
METCON: “NEGATIVE NANCY”
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
*Score = Time it takes to complete the workout
FX: 75/55
RX: 95/65
RX+: 115/75
November 4th, 2022
(Teams of 3)
AMRAP 5: Deadlifts
AMRAP 5: Bike Calories
AMRAP 5: BB Bench Press
AMRAP 5: Cleans
AMRAP 5: Bike Calories
*one person working at a time
Fx: 185/135, 95/65
Rx: 225/155, 115/75
Rx+: 275/185, 135/95
November 3rd, 2022
“DEVILISH”
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
20 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
40 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
50 Dumbbell Box Step-ups
15 Single Arm Devil’s Press …
Add 10 Dumbbell Box Step-ups Each Round
*Score = Rounds + Reps
FX: 35/25; 20″/18″
RX: 50/35; 24’/20″
November 2nd, 2022
“THE SIMS”
PART 1: Deadlift
Build to a Heavy Set of 3
> 80% 1RM, Unbroken not bounching
*Score = Heaviest Load
METCON: “The Sims”
10 Rounds
Time Cap: 20 Minute Cap
5 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
10 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
…. 50 Unbroken DU
15 AbMat Sit-ups
200/150 Meter Row
*Add 5 DU each round
**Athletes must restart each round of the DU if they don’t complete it unbroken
***Score = Time it takes to complete the workout
FX: 2:1 DU
RX: GHD Sit-ups
November 1st, 2022
5k(AREN)
FX: 5 Rounds:
600 Meter Run
30 Wall Balls (14/10)
RX: 5 Rounds:
800 Meter Run
30 Wall Balls (20/14)
RX+: Athletes with < 7 Min/ Mile Pace
5 Rounds:
1k Run
30 Wall Balls (20/14)
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes