We are excited to program for real in January, but for now here is a sample of what you might expect at the Cove. The goals of our head coach and programmer, Geo Rockwell, is to keep each workout varied, challenging (but scalable), creative and fun!

SAMPLE DAY ONE

 

Strength WOD

 

Back Squats 5/5/5/5/5

(same weight across)

 

WOD

 

1000 M row

30 Thrusters

50 Pull ups

-For Time-

Scaled: 75/55, Banded Pull ups

RX: 95/65

RX+: 115/75,C2B

 

SAMPLE DAY TWO

 

Skill WOD

 

Max GHD sit ups in 30 seconds

Max High box jumps in 30 seconds

Level 1: Challenge yourself with a high jump

RX: 30/24 RX+: 40/30

WOD

25 KB Swings

20 Power Snatches

15 Burpees

3 Rounds

Level 1: 26/35, 75/55 RX: 53/35, 95/65

RX+: 70/53, 115/75

 

SAMPLE DAY THREE

 

Strength WOD

Split Jerk 3/3/3/3

(progress up in weight)

 

WOD

1 minute of Front Squats

1 minute of Shoulder to Overhead

2 minutes of Front Squats

2 minutes of S2OH

3 minutes of FS

3 minutes of S2OH

Score = Total reps

 

Level 1: 105/70 RX: 115/75 RX+: 135/95