YOGA AND COVE KIDS TOMORROW!

We are excited to announce that Cove Kids is back and we also have yoga tomorrow.

Cove Yoga: 8:15-9:00

Cove Kids (ages 4-7) 9:00 AM

Cove Kids (8=11) 9:45 AM

MONDAY’S WOD

“Holleyman”
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean

Time Cap: 25 min

Fx: 14/10, Piked Pushup, 135/95
P: 20/14,185/135
O: 20/14, 225/155

Coaches Tip: Nothing says pacing like a 30 round workout with a 25-minute time cap. Rest just a little bit extra in the early rounds of this workout, as it is a marathon and not a sprint. The power clean weight should be something challenging for you (80%+ of your one-rep max), so go ahead and accept that challenge. Just approach each power clean with focus. Treat it like a one-rep max.  I know Barbell Club loves this workout.

WOD

For time:

5-3-1

Rope Climbs

21-15-9

HSPU

11-9-7

Bar MU

Time Cap: 15 min

Fx: 2:1 Rope Climb Scale, Piked Pushup, 1:1 J-Hook Row + Pushup

P/O: As Written

ACCESSORY

Double Unders

:15 on/:15 rest

:30 on/:30 rest

:45 on/:45 rest

1:00 on/1:00 rest

Coach Tips: Welcome to Shoulders Saturday! To start, we have a nice 15 min metcon of rope climbs, HSPU and bar muscle ups. Make sure you are getting those knees to elbows on each pull for the rope climbs. Try to break up the number reps of HSPU you are doing each round consistently with minimal rest. Really focus on rep scheme for this workout to make sure you are doing the right number of each exercise. Keep your hands and arms close to your body for the double unders and try to stay relaxed-don’t hold your breath!

PARTNER WOD

3-Person Workout

2 rounds-

__ Cal Bike

40 Left Side “Worm” Squats (sync)

50 2-Person Sync KB Swings (one person rests)

40 Right Side “Worm” Squats (sync)

50 Burpees over the Ball (sync)

Bike Cal = 20 for every guy on the team, 15 for every girl on the team

Worm Squat = Medball on shoulder, synchro squat with team

Time Cap: 32 min

Fx: 14/10, 35/25

P: 20/14, 53/35

O: 20/14, 70/53

Coach Tips: 

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Chin Ups

Hang Power Snatch

TTB

Running Clock until 17:00

From 17:00 until 27:00

Establish a heavy Snatch

Fx: 75/55, Hanging Leg Raise, Ring Row (with Palms facing you)

P: 95/65

O: 115/75, Strict Chinup

Coach Daniel Tips: 

This is the style of workout where the hardest part is in the first 3-4 rounds and then the rest should feel significantly better. Try and be more aggressive in the first few rounds and use larger sets than you want to (I promise it gets easier as the workout goes on). At no point should you be doing more than 3 sets in a round for any of the movements.

We don’t do chin-ups very often, but the movement isn’t too different from that of a pullup. Keep your core braced and try to incorporate your lats as much as possible. It’s definitely a lot more bicep than a regular pullup, so depending on your strengths/weaknesses this may actually feel easier than a strict pullup.

Tip for part 2: PR your snatch