OPEN GYM NOON – 2P   SUNDAY!

It takes a bit of recovery time for the gym to get back to functioning after a night like last night!  In order to allow time for us to clean up and to clear a space for you to safely work out, the gym will be opening at NOON Sunday.  Please be prepared to work around us all as we clean — getting the gym to be fully functioning by Monday is our primary goal, so please be patient with us!

MONDAY’S WORKOUT

“Jackie“

1000m Row

50 Thrusters

30 Pullups

Time Cap: 13 min

Fx: J-Hook Row, 45/35

P/O: 45/35

STRENGTH

Every 90 seconds for 6 rounds 2 Thrusters (from Ground) Adjust weight accordingly

Coach Marina’s Tips: 

Jackie is one of my all-time favorite workout!  It’s a manageable little chipper and super fun if you don’t gas out on any one movement.  For the 1K row you MUST find time to recover on the return every time.  Row one long drive with legs then hips then arms in one straight line. Avoid short, hard bursts as you want the turbine in the erg to run as long as possible — otherwise you are just doing extra work without reward!

The weight is light for the thrusters so aim for big sets, but make sure to rest the bar on your shoulders during the front squat portion — and do not ‘death grip’ the bar.  It will save your wrists and will help avoid fatigue.  And drive from your hips as much as possible — it’s all about momentum!

With 30 pull ups left, all you have to do is get through them.  Even if you go in small sets, take very little rest in between.  Just keep moving!

The heavy thrusters come after a tough METCON, so adjust weights accordingly.  This is not meant to be a PR sesh. Go heavy, but if your elbows aren’t up and your midline is collapsing, drop the weight lighter and focus on perfect form.

WOD

“Annie”

50-40-30-20-10 reps of-

DU

Situps

Time Cap: 10 min

Fx: 2:1 Singles

ACCESSORY

“Hinshaw Endurance Builder”

EMOM  for 6 min:

__ HSPU, remaining time max strict press (with only PVC)

Fx: 6 Piked Pushup

P: 6 HSPU

O: 6 (strict) HSPU

Coach Tips: 

PARTNER WOD FRIDAY

 This has to be one of the most anticipated partner workouts of the year. We love partner workouts at the Cove for so many reasons, but we know that for some of you it causes a bit of nervousness or you come with some trepidation.  We actually design these workouts to be made for ANY kind of pairing!  It doesn’t matter your gender, fitness level or years of experience… EVERYONE will get a great workout no matter who the parter.  Yes, we want you to work hard, but mostly we want you to have FUN.  If you are one of those athletes that stays away or is reluctant to come, you MUCH check out this article from Coach Mike on why we love partner workouts and why we hope you will too!

We had heard that in the military that they believe that great teams are built through shared suffering and laughter. This workout will guarantee the suffering, but now we need YOU to bring the laughter.

Have a great day tomorrow!

WOD

Partner WOD

“800m Burpee”

Accumulate the distance of 800m with only burpee broad jumps

*Cones will be separated every 10 feet (that’s technically 263 reps)

Time Cap: 20 min

*At the top of every minute, ask your partner if they’re okay

Coach Josh’s Tips: 

I can’t wait to add this one to the travel WOD list! What a great workout I can do with my wife on the road!

“Remember that one time Daniel made us do burpee broad jumps for half a mile? That was such a fun challenge!” “It was such a great idea to do 400m by myself before you did your 400m! We will definitely do that again when we re-test this workout next week.”  I expect the commentary to be electric on this one. Trade singles with your partner all the way to the finish.

Speaking of single, I heard Maddie broke it off with Daniel after he programmed this.

ACCESSORY

3 rounds-

8 Bulgarian Split Squats (8 each leg) holding light DB in each arm

20 Air Squats straight into 1:00 wall sit

Coach Tips: This looks easy. – Coach Brian.

WOD

“Mary”

AMRAP in 20 min:

5 HSPU

10 Pistol

15 Pull-ups

Fx: 2:1 Air Squats, Piked Pushup, Ring Row

P/O: As Written

ACCESSORY

EMOM for 8 min:

Odd: Max DU

Even: Rest

Coach Tips: