April 19, 2021
Strength
Every 45 sec for 10 rounds
3 Power Cleans
Pick a weight you can keep unbroken
MetCon
3 rounds
400m Run
15 Thrusters
15 Deadlifts
Time Cap: 15 min
Fx: 95/65
P/O: 115/75
Stimulus: Capacity
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
April 17, 2021
Strength
Build a heavy complex
1 Snatch Grip Deadlift
1 Snatch
1 Hang Snatch
1 Overhead Squat
MetCon
30-20-10
Overhead Squat
400m Run
Time Cap: 14 min
Fx: 75/55
P/O:95/65
Stimulus: Burner
April 16, 2021
Partner WOD
AMRAP8
P1: 9 Thrusters
P2: 9 Pullups
Rest 1 min
AMRAP8
P1: 8 Burpees
P2: 15 Box Jumps
Rest 1 min
AMRAP8
P1: 10 Alternating DB Snatch
P2: 15/12 Pushups
- You keep alternating (you’re both going at the same time, but you don’t get to switch stations until your partner is finished their station)
Score: Count the Rounds + Reps
Fx: 75/55, 20/18″, 35/25, Kneeling Pushup
P/O: 95/65, 24/20″, 50/35
Stimulus: Grunt/Capacity
April 15, 2021
MetCon
Every 2 min for 20 min (10 rounds)
Station 1:
6 Power Cleans
Remaining Time Max TTB
Station 2:
8 Hang Power Cleans
Remaining Time Max Double Unders
Station 3:
10 Push Press
Remaining Time Max Bar Facing Burpee
Station 4:
12 Push Jerk
Remaining Time Max Row
Station 5:
Rest
Fx: 95/65, Single Unders, Hanging Leg Raise
P: 135/95
O: 165/115
Stimulus: Grunt/Capacity
April 14, 2021
Conditioning
8 rounds
100m Sprint
Rest is the walk back
Cap: 14 min
MetCon
AMRAP12
8/6 cal bike
10 Power Snatch
12 Box Jumpovers
Fx: 75/55, 18/12″
P/O: 95/65, 24/20″
Stimulus: Burner
April 13, 2021
Strength
Build to a heavy
5 Front Squat (from ground)
(Goal is ~75% of 1RM Clean weight)
Cap: 12 min
MetCon
21-15-9-15-21
HSPU
Deadlift
*after every set, complete a 100m Run
Time Cap: 15 min
Fx: Piked Pushup, 135/95
P/O: 185/125
Stimulus: Figure Skater/Grunt
April 12, 2021
MetCon
Every 5 minutes for 25 minutes (5 rounds)
__ Cal bike
__ Pullups
__ Thrusters
21 Wall Balls
Fx: 9/7 Cal Bike, 15 J-Hook Row, 10 Thrusters, 75/55, 14/10
P: 12/9 Cal Bike, 12 Pullups, 10 Thrusters, 95/65, 20/14
O: 12/9 Cal Bike, 12 C2B, 12 Thruster, 95/65, 20/14
Stimulus: Capacity
MINI PR PLATES
ONE POUND MINI PLATES
We had another great week of training this week at the Cove and we saw lots of breakthroughs and personal records with our strength work. As we get more experienced as an athlete, it gets more and more difficult to make those gains. To help you see that progress, we added some one-pound plates to the weight stacks. A two-pound increase might not seem like much, but every little bit counts.
April 9, 2021
Partner WOD
MetCon (split however you’d like)
5 rounds
20 Pullups
15 Clean and Jerk
15 HSPU
10 DBall over the shoulder
Time Cap: 25 min
Fx: 95/65, J-hook row, Piked Pushup on box, 50/30
P: 135/95, Kipping, 70/50
O: 135/95, C2B, Strict, 100/70
April 8, 2021
MetCon
“Cardio Lovers, this one’s for you”
4 rounds
400m Run
75 DU
12/9 Cal Bike
30 Jumping Lunges
Time Cap: 30 min
Fx: 2:1 Singles
Stimulus: Capacity