ENGINE EXPRESS WORKOUT

As an option for our at-home clients we have been offering up an online option with Coach Maria and her Engine Express workouts. We also created an Engine Express playlist on our YouTube channel which is also a great option for those that are traveling. They require limited or no equipment and they are full of interesting new movements that can be very challenging.  Today we introduce a new movement called Hell Trots.

Our apologies for today’s workout video, which froze midway through filming. All the content is there but you will just have a frozen screen for a bit.

ENGINE EXPRESS

50 Bodyweight Hell Trots
Push up + Shoulder Tap (L) + Shoulder Tap (R) + Burpee + Lunge (L) + Lunge (R)
*That’s one rep…

METCON

“Sweat”
5 rounds
20 Wall Balls
10 Hang Clean and Jerk
60 DU

*If you mess up on the rope, you must do 5 burpees before proceeding

Time Cap: 18 min

Fx: 95/65, 14/10
P/O: 115/75, 20/14

ACESSORY

3 rounds
:45 sec arms together low plank
10 Pushups
10 Shoulder Taps

HOME WOD VERSION

5 rounds
20 Air Squat Jumps
10 DB Hang Clean and Jerk
60 DU

Fx: 2:1 SU, 25/15
P/O: 35/25

KEEPING IT CLEAN

In an effort to keep the floors clean we purchased some more spray mops. After you spray down your equipment we ask that you also spray down your floor space as well and as always be sure to bring a yoga mat.  Thank you all for your understanding.

At the Cove the workouts are dirty but the floors are always clean

METCON

60 TTB
30 Front Squats
then..
2 rounds
30 TTB
15 Front Squats

Time Cap: 15 min

Fx: Hanging Leg Raise, 95/65
P: 115/75
O: 135/95

ACESSORY

3 rounds
10 Weighted Good Mornings
10 Barbell Squat Jumps
10 Glute Ham Bridges

HOME WOD VERSION

Sub TTB with Situps

DB weights:
Fx: 25/15
P/O: 35/25

PARKING LOT CLASS

WITH COACH MADISON

Coach Madison is back and will be running our 6:45 PM outdoor class in the parking lot tomorrow. People loved our outdoor classes and we are happy to provide a couple for you this week. We will have another on Wednesday evening at 6:45 PM again, so be sure to reserve your spot.

Coach Madison also was nice enough to produce a little video on how to properly take care of your jump rope. Be sure to check it out.

METCON

For tomorrow’s workout, we are going to ask that the runners go out the side door and enter back into the gym’s front door. 

4 Rounds
400m Run
15 Burpees
5 Split Jerks

Time Cap: 20 min

Fx: 135/95
P: 165/115
O: 205/135

HOME WOD VERSION

4 Rounds
400m Run
15 Burpees
10 DB Push Press

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

Tomorrow is great weather for some running.

NO YOGA BUT OPEN GYM 

 No yoga today as Coach Katie F is leading a stand up paddleboard excursion for our members. We will however have open gym from 9 AM to 11 AM. We ask that you reserve a one hour spot as we need to track attendance.