METCON

EMOM20
1: 15 Push Press
2: 14 Lateral Up Down over Bar
3: __ cal bike/row
4: 15 Situps

Fx: 75/55, 10/8 cal bike
P: 95/65, 12/10 cal bike
O: 95/65, 14/11 cal bike

HOME METCON

1: 15 DB Push Press
2: 14 Lateral Up Down over DB
3: :40sec High Knees or Mountain Climbers
4: 15 Situps

SAFETY PROTOCOL REMINDERS

We hope everyone had a great weekend and you’re ready to get after another awesome week at the Cove.  Just a gentle reminder to follow the protocols we have in place these days — and we’ve made them easy for you to remember.  Using language we’ll used to, let’s call it “AMRAP” safety…

Always bring your yoga mat.  It should be used for stretching and cool downs and any time your body is splayed out on the floor.

Masks are required in the common areas (coming in the gym, to/from bathrooms, etc.) as we may not see who’s coming around a given corner to allow for distancing.

Remain six feet apart from your fellow Covies.  This means no sharing pull up bars and facing out from the rig to maximize separation.

Applaud your fellow Covies’ performances with virtual fist bumps and “great job” shouted across the gym.  “Likes” on Wodify are pretty sweet too.

Plates and all gear must be cleaned before it is returned to its designated spot. Use the sprays and towels (two per folded pack) on the shelves.

Thank you for protecting your fellow Covies by adhering these easy to follow rules inside the gym!

STRENGTH
10 minutes to establish a heavy 1 rep Hang Squat Clean

METCON
40 Hang Squat Cleans
30 Bar Facing Burpees
20 Bar MU

Fx: 95/65, 20 J-Hook Row + 20 Pushups
P: 115/75
O: 135/95

HOME WOD VERSION

Every 45 seconds for 8 rounds
3 DB Power Cleans

HOME METCON

40 DB Hang Squat Clean
30 DB Facing Burpee
40 Bentover Rows

ENGINE EXPRESS

WITH COACH MARIA

Here’s another of Coach Maria’s Engine Express workouts, perfect for our clients who can’t make it into the gym as well as anyone looking for a good sweat!

“Engine Express Ladder”

50 reverse crunches

40 shoulder taps

30 alt curtesy lunges

20 burpees

10 hand release push ups

20 burpees

30 alt curtesy lunges

40 shoulder taps

50 reverse crunches

METCON
“Skills to pay the bills”
50 Overhead Lunges
50 HSPU
50 Pistols

Time Cap: 12 min

Fx: 75/55, Piked Pushup, 150 Air Squats
P: 95/65
O: 115/75

ACCESSORY
EMOM10
6 TTB + 6 Pullups

Fx: 6 Hanging Leg Raise + 6 Bentover Row

HOME WOD VERSION

50 Single Arm DB Overhead Lunge (25 each arm)
50 HSPU or 75 Pushups
50 Pistols

HOME ACCESSORY
EMOM10
8 V-ups + 8 Situps

Jess M making Pistols look effortless as always

SAFETY PROTOCOL REMINDERS

We hope everyone had a great weekend and you’re ready to get after another awesome week at the Cove.  Just a gentle reminder to follow the protocols we have in place these days — and we’ve made them easy for you to remember.  Using language we’ll used to, let’s call it “AMRAP” safety…

Always bring your yoga mat.  It should be used for stretching and cool downs and any time your body is splayed out on the floor.

Masks are required in the common areas (coming in the gym, to/from bathrooms, etc.) as we may not see who’s coming around a given corner to allow for distancing.

Remain six feet apart from your fellow Covies.  This means no sharing pull up bars and facing out from the rig to maximize separation.

Applaud your fellow Covies’ performances with virtual fist bumps and “great job” shouted across the gym.  “Likes” on Wodify are pretty sweet too.

Plates and all gear must be cleaned before it is returned to its designated spot. Use the sprays and towels (two per folded pack) on the shelves.

Thank you for protecting your fellow Covies by adhering these easy to follow rules inside the gym!

STRENGTH

With 12 minutes on the clock:

Work up to a heavy 4 rep Back Squat

METCON CONDITIONING

Every 2 minutes (with 30 second rest between rounds) for 6 rounds:

60 DU

10 Burpees Remaining

Time Max Bike OR Cal Row/Ski

Fx: 100 SU

HOME WOD

Strength EMOM 10 MINUTES:

10 DB Front Squats

Home Metcon Same Format:

60 DU

10 Burpees

Remaining Time Max High Knees