Tuesday, December 29th, 2020
Strength
5 sets of 5
Back Squats
MetCon
1-2-3-4-5-6-7-8-9-10
Alternating DB Snatch (reps x 2)
TTB
HSPU
Time Cap: 14 min
Stimulus: Capacity/Figure Skater
Fx: 35/25, Hanging Leg Raise, Piked Pushup
P/O: 50/35
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
Monday, December 28th, 2020
MetCon
AMRAP12
3 Power Clean
3 Squat Clean
3 Clusters
9 Pullups
Fx: 95/65
P: 115/75
O: 135/95
Rest 2 minutes
Stimulus: Grunt
AMRAP7
Max Lateral Burpee Jumpovers
GUEST COACH THIS WEEK
WELCOME COACH DAY
Over this holiday week, we will taking on a guest coach for a couple of the evening classes. If you haven’t met Day yet, she is visiting us this month from LA. She is a coach at Nela Athletics for over 4 years and also is their nutrition coach. She brings a wealth of experience to the Cove and we are happy to have her for a couple of classes.
COVE HOLIDAY SCHEDULE
NEW YEARS EVE: 7 AM, 8:15 AM, and 9:30 AM
NEW YEARS DAY: Open Gym Noon to 2 PM
OPEN GYM – NO KIDS OR BARBELL CLUB
OPEN GYM
For those looking to work off some extra holiday calories, we have open gym from 11 AM to noon. We will however be taking a break from the Cove Barbell Club and Cove Kids this week.
Saturday, December 26th, 2020
MetCon
“12-25”
12 rounds for Time
5 Bar Facing Burpee
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Thrusters
Friday, December 25th, 2020
Christmas
Partner WOD (Home Friendly)
“You Go I Go Rounds”
AMRAP10
10 Alternating DB Snatch
5 Burpees
Non-Working Partner is Holding Plank
Rest 2 min
AMRAP10
10 Goblet Squats
6 Single Arm Devil’s Press (3 each arm)
Non-Working Partner sits in invisble chair
Fx: 35/25
P/O: 50/35
Thursday, December 24th, 2020
Strength Work
“Daniel gifts a no MetCon Day”
4 sets
8 Strict Press
20 DB Curls (10 each arm)
16 Donkey Kicks (8 each leg)
4 sets
8 Strict TTB (or strict hanging leg raise)
:30 sec inverted hold (HS or Piked Push Position)
16 Cartwheels
Fx: Sub 30 Shoulder Taps for Cartwheels
P: 8 each direction for cartwheels
O: 8 each direction, one handed
4 sets
10 Front Squats (from ground)
12 Glute Bridges
Wednesday, December 23rd, 2020
Strength
5 Working Sets
10 Front Rack, Step Back Lunges
MetCon
5 rounds
15/12 Cal Bike
15 Box Jumps
12 TTB
Time Cap: 15 min
Fx: 18/12″, Hanging Leg Raise
P/O: 24/20″
Engine Express
ENGINE EXPRESS Episode 24 with COACH MARIA
MetCon
7 Rounds
7 Single-leg Toe touches (R)
7 Single-leg Toe touches (L)
7 Dips on box, bench or chair
Tuesday, December 22nd, 2020
Strength
2 Squat Snatch (unbroken)
MetCon
“if you can read this, don’t cherry pick it out”
75 Wall Balls
300 DU
45 Wall Balls
150 DU
Time Cap: 13 min
Fx: 14/10, 500/250 Singles
P/O; 20/14