HOODIES ARE BACK!
HOODIE TIME!
Besides the arrival of the holidays and the Cove Anniversary Party (2/3, by the way!), hoodies could the most anticipated event of the year!
Unlike other Cove swag, these will be a CUSTOM ORDERED. That means you need to pick the size and option that you want… and we’ll bill you for it. These have been a HUGE hit over the last two years and it just keeps getting better. And to top last year, we will have TWO options for you to choose from! Both are zip up front hoodies, but one is a light weight warm up style and other is a heavier and cozy option. So, whatever your needs, we have something for you! The design is the same on both, so its about fabric and feel to decide what’s best for you! No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit! You will need to order n to just the type, but your specific size! The lightweight option will be $50 and the heavyweight will be $55. So, without further adieu, I present to you the 2017/18 HOODIE!
We will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week! And yes, they are set to arrive by Christmas (12/23 to be exact). Samples are at the gym to try on, but you need to order your hoodies HERE!
STRENGTH WOD
Push Jerks 3/3/3/3 ( 75-80% of 1 RM)
Push Press 5/5/5/5 ( 75-80% of 3 RM)
15 banded push downs between each set
https://www.youtube.com/watch?v=9WnPYf6rJBw
WOD
20 Russian KB Swings
50 Single Arm DB Push Press (25 each arm)
20 American KB Swings
100 Double Unders
2 Rnds
Fitness: 200 Singles (35/26)
Performance: 100 Doubles (53/35)
Open: 150 Doubles (70/53)
Coach’s Tip: For the strength today we will hit the same thing we did two weeks ago, but at higher %’s. Work up to that % and then start your working sets. It is only 4 sets so they should all be challenging. Overall the metcon should take about 12-15 minutes, so if you sense you are trending longer, cut reps down. KB Swings should be unbroken and you should be using a very strong hip hinge. The DB weight should be something you can move pretty easily.
All the men!
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