October 5, 2021
MetCon
AMRAP14
2-4-6-…
Push Press
Pullup
Back Rack Lunges
Fx: 95/65, J-hook row
P: 115/75
O: 135/95, C2B
Stimulus: Grunt
Accessory
3 rounds
12 Barbell Curls
12 Band Pull Aparts
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
October 4, 2021
Strength
5 sets of 5
Back Squats
~70% of 1RM
MetCon
21-15-9
Hang Squat Clean
Burpee Box Jumps
Time Cap: 13 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
October 2, 2021
MetCon
0:00 – 10:00
1 mile run
10:00 – 20:00
4 rounds
9/7 cal bike
12 Power Snatch
20:00 – 30:00
Find 1RM Snatch
Fx: 75/55
P/O: 95/65
Stimulus: Burner/Figure Skater
OPEN GYM ACCESS
We are excited to announce that we are rolling out our new Open Gym Access to our membership starting tomorrow!( You can now enter the gym any time from the hours of 5 AM to 10:30 PM (with limited closures for cleanings, events, etc.). We know that many of you are busy with work, family and the general demands of life that — and it is sometimes hard to make it to the Cove during class times. But you can now come using a phone App (for both Android and iPhone) to make up a workout you missed, do some strength/accessory work or even just stretch (or play ping pong!). This feature is available to all Cove members with a valid monthly membership. This benefit is not available to punch card holders.
Here is the process on activating your access account.
1. Download Kastle Presence (available on iPhone and Android)
2. Open the App. To create your account you will need to give it your name and cell phone number. I have supplied them with your information. This is how they will know that you are member.
3. You will be emailed a temporary pin number. Enter that pin number and will be able to reset your pin.
4. Accept all the confirmation and location changes.
During class times the door will be open and you will not need the app. But, during non class times, with that app, you will be able to walk to the Cove front door and just hold your phone near the door and it should open!
We will have so much more to come on this (late night exit procedures, cleaning protocols, music usage, etc.), but we are so excited to offer you this benefit to being a Covie! I’m sure there will be some hiccups as with any new technology roll out, so be patient with us! And for more information, we included links to the Kastle Presence App for both Android and iPhone. And as always, shout with any questions you might have!
ACCESS GRANTED!
October 1, 2021
Partner WOD
(You go I go rounds)
8 rounds (4 each)
5 Overhead Squat
10 TTB
8 rounds (4 each)
5 DBall over shoulder
8 burpees
8 rounds
8 Hang Power Clean
6 Shoulder to Overhead
Time Cap: 21 min
Fx: 75/55, Hanging Leg Raise, 50/30
P: 115/75, 70/50
O: 135/95, 100/70
Stimulus: Figure Skater/Grunt
September 30, 2021
MetCon
AMRAP3
rest 1 min
AMRAP6
rest 2 min
AMRAP9
of the following:
20 DB Snatch
25 KB Swing
30 Box Jump
35 Pullup
40 Goblet Lunges
45 HSPU
50 DU
*each AMRAP starts at the top, score is total reps
Fx: 35/25, 20/18″, j-hook row, piked pushup, 2:1 singles
P: 50/35, 53/35, 24/20″
O: Same as P with C2B
Stimulus: Grunt/Capacity
September 29, 2021
Strength
5 sets of 10
Front Squat
~62% of 1RM
MetCon
50 Burpees to a 6″ target
500/450m row
5 rope climbs
Cap: 12 min
Stimulus: Burner
September 28, 2021
Strength
EMOM10
1 Push Press + 1 Push Jerk + 1 Split Jerk + 2 sec hold in catch position
MetCon
4 rounds
15 Deadlift
15 Wall Ball
Cap: 12 min
Fx: 135/95, 14/10
P/O: 225/155, 20/14
Stimulus: Grunt
September 27, 2021
Strength
10-8-8-6-6-4-4-2-2
Back Squat
*build weight as necessary
10 @ ~55% of 1RM
8 @ ~60% of 1RM
8 @ ~65% of 1RM
6 @ ~68% of 1RM
6 @ ~70% of 1RM
4 @ ~75% of 1RM
4 @ ~77% of 1RM
2 @ ~82% of 1RM
2 @ ~86% of 1RM
MetCon
3 rounds
AMRAP4
3 Power Clean
9 Pushups
27 DU
Rest 1 min
Fx: 95/65, 2:1 SU
P/O: 135/95
Stimulus: Capacity
September 25, 2021
MetCon
21-15-9
Ring MU
Front Squat
21-15-9
Deadlift
Lateral Burpee over Bar
Buy-out: 30/24 cal bike
Cap: 24 min
Fx: 135/95, J-hook row + pushups
P: 185/125, Bar MU Option
O: 225/155
Stimulus: Figure Skater