OUR NEWEST COVIE
BABY CHARLIE
We are happy to announce a new addition to the Cove, Charles Edward Pavelka. Standing in at twenty and a ½ inches long he promises to dominate wall ball workouts and if he is anything like his dad, he will crush the assault bike. Congratulations to both Ed and Beth on their growing family.
METCON
“Triple 1.5’s”
1500m Row
150 DU
METCON
15-10-5
Squat Snatch
TTB (reps x 2)
Time Cap: 11 minutes
STRENGTH
EMOM8
2 Squat Snatch (70%+ of 1RM)
HOME WOD VERSION
30-20-10
Alternating DB Snatch
Situps
HOME STRENGTH
EMOM8
14 DB Hang Clean and Jerk (7 each arm)
Wednesday, July 8th, 2020
METCON
“Triple 1.5’s”
1500m Row
150 DU
1.5 mile run
Time Cap: 23 min
Fx: 300 SU
HOME WOD VERSION
150 Bentover Rows instead of 1500m Row
Tuesday, July 7th, 2020
Whether you’re trying to keep up with Coach Maria on this week’s Engine Express or hitting Coach Daniel’s diabolical WOD, you’ll be doing some odd movements today! Have fun trying something new and getting a good workout along the way.
ENGINE EXPRESS EPISODE 8
5 Rounds
5x ninja burpees
5/side lizard lunge + high knee
5/side single leg toe touch + reach
5/side airborne squat
5x dolphin push up
METCON
“Weird Moves Day”
4 Rounds
20 Strict Press
15 Sumo DL High Pull
10 Hang Split Cleans
ACCESSORY
3 rounds
2 Turkish Get Up (each side)
10 weighted glute bridge
HOME WOD VERSION
Monday, July 6th, 2020
THE WEEK AHEAD!
We hope everyone enjoyed the holiday weekend and you are ready to get back at it this week! As you, know, we’ve added several classes to the schedule this week, including DAILY 7am classes and outdoor classes on Monday, Tuesday AND Wednesday at 6:45p!
It’s supposed to be another steamy week which can mean unpredictable weather and sticky inside conditions. Remember to bring your yoga mats DAILY (for both inside and outside classes) and wipe up your gear AND the gym mats each time. Everyone is doing a great job keeping up with our new protocols (cleaning, signing into class, wearing masks, maintaining separation, etc.) and we are so grateful.
METCON
10-9-8-7-6-5-4-3-2-1
Front Squats
Bar Facing Burpee (or DB Facing Burpee)
(Cap at 9:00)
Fx: 95/65
P: 115/75
O: 135/95
Once the cap is over
Establish 1RM Squat Clean
HOME WOD VERSION
same workout, but from min 9:00-19:00
EMOM10
10 DB Front Rack Lunges
Five Mikey, Michael and Mike’s in one class… makes for an efficient day of cheering by name!
