WELCOME TO THE WEEKEND

We enjoyed seeing everyone last night for our fireside chat (video listed below)

Have a wonderful weekend and we have our 9 AM yoga class on Sunday.

METCON

Below is a video of Coach Brian losing a little part of his soul getting through this workout.

Zoom class tomorrow at noon with Coach Marina.

 Kalsu’s Second Cousin
100 Thrusters (pick a challenging weight)

Time Cap: 35 min
*any time you have to break up your set, you must first complete 5 Burpees before proceeding

DB: 50/35, 35/25
BB: 135/95, 115/75, 95/65

FIRESIDE CHAT TONIGHT AT 8:30

QUARANTOPEN WOD5

Zoom class at 5:30 PM.

100 Jumping Air Squats over a DB
75 Pushups
50 Pistols
25 Stop Drop and Roll Burpees
5 Kip Ups

Time Cap: 20 min
Scale: 2x Air Squats, Situp into standing position (with or without hands)

FIRESIDE CHAT WITH

COACH MARINA AND BRIAN

We have a fireside chat with Coach Marina and Coach Brian tomorrow at 8:30 PM. We have gotten a couple of questions but would love some more. Hit us up at info@cove-fitness.com if there is something you would love for us to talk about.

From our most recent zoom happy hour. #CoviesTogether #closedbutopen 

CONDITIONING

Zoom class at 5:30 PM tomorrow.

EMOM 10
Odds: 60 DU (or 90 SU)
Evens: Cardio Choice

Choice: 100m Run, 12/9 Cal Bike, 15/12 Cal Row

METCON
3 rounds
21 Deadlifts
15 Hang Squat Cleans
9 Strict Press

Cap: 10 min

DB Weights:
25/15
35/25

BB Weights:
75/55
95/65

Or you can also use a backpack

THE QUARANTINE OPEN GETS REAL

And now the workouts get really challenging. We have handstand walks for the RX division. But don’t sweat it if you don’t have them, bear walks are a great scale to ensure you have a great workout.

Zoom class at 5:30 PM. Come and join your fellow Covies for this fun workout.

QUARANTOPEN WOD4

50-40-30-20-10
Bodyweight Lunges
HS Walk (in feet)

Time Cap: 15 min
Scale: Bear Crawl

GYMNASTICS ACCESSORY
EMOM10
Odds: 30 sec HS Hold
Evens: 30 sec max PVC strict press