Barbell Club Returns

After we had a packed class last week (sorry to the 10 members on the waitlist!) we’ve decided to move forward with a weekly Barbell Club on Sunday at Noon. In its last iteration, we saw dramatic improvements in athletes’ Olympic lifts and Coach Kuppers and I cant wait to see what everyone will accomplish in the coming weeks. These classes are set up for the beginner to advanced lifter.

This past week we did a 3 Position Power Clean to get a good look at everyone’s ability in each step of the lift (the first, second and third pull). Some athletes then decided to keep the weight low but dialed in specific movement pattern issues that we found through the warmup while others tried to see how heavy they could go with good technique. Both of these approaches are valid and beneficial in their own way. There was great energy and I’m excited to see more people advance their Oly lifting prowess! A Barbell Club 5 Class Punch Card will be $90 for Cove members and $125 for non-members. We know that lifting on a Sunday might not always fit into your schedule so we thought a punch card would be the best idea.  Below is a general outline of the complexes/skills we’ll be working on over the next few weeks. Hope to see you there!

August 23rd – 3 Position Power Snatch

August 30th – 3 Push Jerks (From the Rack)

September 13th – 1 Power Snatch + 2 OHS

September 20th – 1RM C&J + Tempo Back Squats

September 27th – 1RM Snatch + Snatch Grip Deadlifts

Stay Golden,

Head Coach Holden

Coach Kuppers demoing proper barbell positioning

METCON
50/40 cal row or 60/45 cal bike
40 Pullups
30 Bar Facing Burpees
20 Snatch
Remaining Time Max HSPU

Time Cap: 15 min

Fx: J-Hook Row, 75/55, Piked Pushup
P: 115/75
O: 135/95, strict HSPU

ACCESSORY
3 rounds
:30 sec Tuck Up
:30 sec Situps
:30 sec Flutter Kicks
:30 sec rest

HOME METCON

800m Run
40 Bentover Rows
30 Lateral Burpees
40 Alternating DB Snatch
Remaining Time Max HSPU/Piked Pushup

ENGINE EXPRESS Episode 14

Here’s another pulse-raising, zero equipment needed burner with Coach Maria! Perfect for all of your at-home fitness needs 😁 Have fun!!

For Time:

12 jumping lunge + air squat
6 supermans
10 jumping lunge + air squat
6 supermans
8 jumping lunge + air squat
6 supermans
6 jumping lunge + air squat
6 supermans
4 jumping lunge + air squat
6 supermans
2 jumping lunge + air squat

Option to omit the jump, option to hold weight and omit the jump

STRENGTH
Build to a 3-rep Power Clean (Unbroken)

METCON
AMRAP3
3 Deadlift
6 Pushup
20 DU

-30 sec rest-

AMRAP3
3 Power Clean
6 Pushup
20 DU

-30 sec rest-

AMRAP3
3 Squat Clean
6 Pushup
20 DU

Fx: 95/65, 2:1 SU
P/O: 135/95

HOME STRENGTH

Every 45 seconds for 8 rounds
5 DB Power Clean (stay unbroken)

HOME METCON

Same with DBs
Fx: 35/25
P/O: 50/35

The family that deadlifts together, makes GAINZ together!

METCON

EMOM8
__ Thrusters
-2 min rest-
EMOM8
__ Wall Balls

Fx: 75/55, 14/10, 8 Thrusters, 11 Wall Balls
P: 95/65, 20/14, 10 Thrusters, 13 Wall Balls
O: 95/65, 20/14, 11 Thrusters, 15 Wall Balls

CONDITIONING
1 mile run

HOME METCON

Same workout with DB Thrusters and Jumping Air Squats

Coach Maria loves a post WOD mile run!

YOGA AND OPEN GYM!

Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).

Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!