July 8th, 2022
“Partner Pressed for Time”
On the 7 minute X 3
800 Meter Run (each partner runs 200 twice to get to 800).
20 Front Squats
Max Shoulder to overhead
FX 95/65
RX 115/75
Open 135/95
*Score = Total Shoulder to Overhead
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
July 7th, 2022
“Rich Mahogany”
AMRAP 3 x 10 Rounds:
Bike/Ski Erg 15/12 Cals
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
*Score = Total Rounds + Reps
FX: 12/9
RX : 15/12
July 6th, 2022
“Carpal Tunnel”
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches
Rest 5 Minutes Between Rounds
*Score = Total Rounds + Reps
Fx: 35/20, 150 Singles
Rx: 50/35
Rx+: 50/35, C2B
COVE PROGRAMING WEEK PREVIEW
We are hearing some positive feedback from this past week’s programming and we will be continuing the look to improve these workouts to the needs of the Cove.
We had some requests for a preview for the upcoming week’s programing and you can find that at the following link. Understand that we may make some alterations to this programming throughout the week, so you want to be sure to check in at the Cove News webpage for the exact workout.
July 5th, 2022
STRENGTH
5 Sets of 3 Back Squat
*Score is Lowest Weight
METCON
“10-dinitis”
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row
*Score = Total calories
FX: 14/10
July 4th, 2022
“Abbate“
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
JULY 4th WORKOUT – ABBATE
This Monday for the 4th of July, we will be having two classes, 9 AM and 10:15 AM. It will be our Cove traditional workout of Abbate. As with all workouts, we can scale it to fit around your goals and needs.
As always the gym will be open from 5 AM to 10 PM for Open Gym via the Kastle phone app.
July 1st, 2022
Smoke Alarm
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
*Score = Rounds + Reps
Fx: 12/10 Cals, 55/35
P/O: 75/55
June 30th, 2022
“Battle Scars”
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Fx: 35/25
P/O:50/35
*Score = Total Reps
June 29th, 2022
STRENGTH
Push Press
5 Sets of 4
*Score = Lowest weight used
METCON
“Dirty Work”
AMRAP 6:
60 Deadlifts
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Burpees
*Score = Sum total of calories and burpees
Fx: 95/65
P: 115/75
O:135/95