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Daily WOD

May 9th, 2025


“IF YOU AIN’T FIRST, YOU’RE LAST.” 
(RX)
For Time: 
15 Clean and Jerks (155/105) 
90 Wall Balls (20/14) 
15 Clean and Jerks (155/105) 
FX: 105/75, 14/10

Turkish Get-Ups 
5 x 2 reps (each side)

View Past WODs

COVE NEWS

Wednesday, July 22nd, 2020

During the period of the COVID-19 shutdown, we tried a number of different ideas to support our members.  Most were big hits, but one in particular people really seemed to love — personalized accessory programming.
We started with weakness work with Coach Holden and expanded that to specific programming to our members’ unique needs.  With just three weeks of programming we saw some great breakthroughs for our members in a broad range of goals. From big PR’s with the Olympic lifts, to getting their first handstand push up — to even big changes in fat loss. This personalized attention, in addition to our normal Cove programming, accelerated our athletes’ gains in a short period of time. With the success of this program, we are going to continue it.  Here are the details.
You will be given a True Coach account in which your personal coach will assign you specific exercises to get you closer to your goal. The TrueCoach platform will also allow you to communicate with your coach, upload videos, ask questions, and allow him or her to keep you accountable to the program. Generally, the accessory work will account for 15 minutes of work, 3 days per week.
The cost of the program is $80 for a month of programming or if you are looking for some additional attention, for $100 we also will add a 30 minute personal training session with your coach (1/2 sessions are normally $45).
If you are looking for a little boost, help with accountability, have a big PR in mind, or dream of mastering a movement — then this program might be just what you were looking for.

METCON
“Rematch”
200 DU
20 Front Rack Lunges
2 Mile Run

Time Cap: 30 min

Fx: 115/75
P/O: 155/105

Fx: 400 SU

HOME WOD VERSION

Use DBs for the Lunges

 

“Rematch” between the new young buck and the “old” young buck going down at the 7 AM tomorrow. Who you got?!

O2 TWO DRINK SPECIAL PRICING

O2 SPECIAL PRICING

Over the past year and a half, O2 has become a fan favorite at the Cove providing a refreshing celebratory recovery drink after finishing a great workout. O2 has a new slimmer can design that holds slightly less volume than the previous tallboy cans. We have to stay at the suggested retail price of $3 per can (Coach Sarah just mentioned that it is $3.50 at Whole Foods) but we can offer a special of two cans for $5 to provide some savings to you. You will find an “O2 Two Drink Special” via the Cove iPad or the sales book.

Jon bracing before going overhead

 

METCON

“Mental”
100 Thrusters
*Every time you break, you must first do 15/12 cal bike.

Rules: You cannot pause in the front rack position, but you can pause at the top of the rep

 

Row Cals:  18/15

Fx: 75/55
P/O: 95/65

Time Cap: 17 min

COACHES TIP: You want to find a weight that you can do at least 15 reps. Scaling can include the total number of thrusters for the metcon.

 

ACCESSORY
“Durante Core”
3 rounds
10 Hollow Rock
10 V-up
10 Tuck up
10 sec hollow hold

HOME WOD VERSION

Same as In-Gym, but with a 100m Run

PERSONAL PROGRAMMING FROM THE COVE COACHES

During the period of the COVID-19 shutdown, we tried a number of different ideas to support our members.  Most were big hits, but one in particular people really seemed to love — personalized accessory programming.
We started with weakness work with Coach Holden and expanded that to specific programming to our members’ unique needs.  With just three weeks of programming we saw some great breakthroughs for our members in a broad range of goals. From big PR’s with the Olympic lifts, to getting their first handstand push up — to even big changes in fat loss. This personalized attention, in addition to our normal Cove programming, accelerated our athletes’ gains in a short period of time. With the success of this program, we are going to continue it.  Here are the details.
You will be given a True Coach account in which your personal coach will assign you specific exercises to get you closer to your goal. The TrueCoach platform will also allow you to communicate with your coach, upload videos, ask questions, and allow him or her to keep you accountable to the program. Generally, the accessory work will account for 15 minutes of work, 3 days per week.
The cost of the program is $80 for a month of programming or if you are looking for some additional attention, for $100 we also will add a 30 minute personal training session with your coach (1/2 sessions are normally $45).
If you are looking for a little boost, help with accountability, have a big PR in mind, or dream of mastering a movement — then this program might be just what you were looking for.

Coach John reviewing the day’s workout…

STRENGTH
EMOM8
2 Overhead Squats (from ground)

METCON
45 Pullup
30 Burpees
15 Overhead Squats (from ground)

Fx: J-Hook Row, 50%/40% of Bodyweight on OHS
P: 70%/50% of Bodyweight on OHS
O: 100%/80% of Bodyweight on OHS

HOME WOD VERSION

3 rounds
24 Alternating DB Snatch
24 Bentover Rows
24 Burpees

 

Saturday, July 18th, 2020

METCON

Buy-in: 1 mile run
4 rounds
8 Overhead Squats
16 Toes to Bar

Buy-out: 10 Overhead Squats

Time Cap: 25 min

Fx: MetCon weight of OHS: 75/55, Last 10 weight: 95/65
P: First weight: 115/75, Last 10 weight: 155/105
O: First weight: 155/105, Last 10 weight: 185/125

HOME METCON VERSION

Buy-in: 1 mile run
4 rounds
8 Single Arm DB Overhead Squat (4 each arm)
16 V-ups

Buy-out: 40 Shoulder Taps

Fx: 35/25
P/O: 50/35

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