Every 4 Minutes for 24 minutes
8 Overhead Squats
20 Sit Ups
1 Min Max Cals on Rower
Fitness: 10 Back Squats (115/75, use a rack)
Performance: 95/65
Open: 115/75
Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today. It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn. Today we REALLY feel the burn! In a more traditional Metcon, the order would be reversed — we’d start with row finish with squats then rest. Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower. You should be fighting for every calorie. The squats and sit ups should take no more than 2 minutes. Then you are on the rower at 2 min and off at 3. That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!). Score = total cals.
Paul K making serious gainz…
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On the road? Hit these travel WODs!
With the holidays fast approaching, many of us will be on the road vacationing and visiting loved ones (or may be home-bound hosting family and friends). That is NOT an excuse to skip your workouts and break the great routines you have created. Because we want to help keep you on track, we’ve built a page with just travel WODs.
We know equipment availability can vary based on where you go (hotel vs someone’s home) so we have three categories of WODs here: Bodyweight, Dumbbell (most hotel gyms have them) and Jump Rope. We strongly suggest you buy yourself a jump rope (if you haven’t already) and bring it with you EVERYWHERE you go. It’s so easy to fit in a bag, doesn’t take up space and doesn’t require much space to actually jump. Plus, you might just get that double under breakthrough you’ve always wanted. Safe and HEALTHY travels!
“Nate”
20 min AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings
Fitness: 8 Ring Rows /8 Push Ups/8 KB Swings
Performance: 4 Chest to Bar/4 HSPU
Open: As written
Coach’s Tip: This is our first time doing Nate at the Cove! No legs…all upper body today… so enjoy the break (especially after those squat cleans yesterday). Talk to your coach about the best progression for you, but since Nate is chock full of advanced movements, we’ve provided suggested scales for Fitness and Performance. Feel free to alter as everyone is different, but we are looking for a ‘pull movement’ and a ‘press movement’!
]]>YOGA TODAY!
Yay! Yoga is back, but remember, it will “FEEL LIKE” 9:15! Remember to set those clocks back and enjoy that extra hour of sleep. Your body will thank you.
And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much squatting at Open Gym ;-))
MONDAY’S WORKOUT!
Strength WOD
Front Rack Lunges x 12 (6 per leg)
30 Second weighted Plank
4 Rnds
(build in load each round)
WOD
21-15-9
Hanging Squat Cleans
Bar Facing Burpees
Fitness: 96/65
Performance: 135/95
Open: 135/95
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