Saturday, May 14th 2016
THANK YOU!
SKILL WOD
10 Strict Ring Dips
10 Strict Pull ups
10 Strict Toes to Bar (or leg raises)
3 Rounds
WOD
400 M Run
20 Walking Goblet Lunges
20 Sit ups
3 Rounds
Coach’s Tip: Today we are mostly gymnastics and body weight movements. Use this as an opportunity to work on technique (tight core, feet together, etc. etc.)
The ladies of the 9:30 class working hard!
Friday, May 13th 2016
LIGHTS, CAMERA… ACTION!
NEW YOU CHALLENGE
PARTNER WOD
50 Burpees
50 KB Swings
50 Knees to Waist
50 Wall Balls
50 Jumping Pull Ups
50 Hanging Power Cleans
Cash Out: 1000M Row
Fitness: 35 bar/8lb ball/18KB
RX: 45b/10lb ball/35KB Russian or 26 American
RX: 55b/12lb ball/35KB American
RX+: 165/110
Coach’s Tip: One partner works at a time, the other rests. Reps do not need to split evenly so split any which way you want. Do not go to the point of failure or exhaustion on any movement as recovery becomes difficult and you need to recover while your partner works. Pick and choose the weights that work best for YOU!
COVE PARTNER WOD
50 Shoulder to Overhead
50 Burpees over the Bar
50 Box Jumps
50 Sit ups
2 Rounds
Divide work up however you want
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: The burpees and the shoulder to overhead will work the shoulders, make sure you choose a load you can handle while fatigued.
Angela D. is one of our most consistent and committed athletes. She’s constantly putting in 100% and looking for ways to improve her strength, form and technique…
Thursday, May 12th 2016
DYNAMIC EFFORT VS. MAX EFFORT DAYS
STRENGTH WOD
Every 2 minutes for 10 minutes 4 Front Squats Build up in weight
WOD
10 Hanging Power Cleans
20 Air Squats
40 Doubles
5 Rounds
Fitness: 115/75
RX: 135/95
RX+: 165/110
Coach’s Tip: Focus on the front squats here, build up and get heavy
True.
Wednesday, May 11th 2015
NEW YOU CHALLENGE WOD
STRENGTH
3/3/3/3/3 Push Jerks
(No measure)
WOD
5 Push Press
10 Sit Ups
20 Single Unders
3 Rounds
5 Push Jerks
10 Sit Ups
20 Single Unders
3 Rounds
Fitness: 35
RX: 45
RX +: 55 and Doubles
Coach’s Tip: Pick a load you can move over your head with good position through your midline. By midline we mean keeping a tight stomach and not arching at your lower back while overhead. Focus on your overhead position today, it will make you a better, safer athlete in the long run.
COVE WOD
20 Min AMRAP
200 M Run
5 Handstand Push ups
10 KB Swings
15 Sit ups
Coach’s Tip: This workout is all about pacing. 20 minutes is a long time domain, so use the run as a recovery. Run, but don’t sprint so you can be fresh for the HSPU. There are only 5 per set so we are hoping if you have them, it is a volume that is fairly manageable. We will have plenty of scaling options for the HSPU so no worries if you don’t have them yet!
Josh getting the Friday partners all warmed up. Pre-bullhorn…
