Author: valid

THURSDAY

CrossFit Kova – CrossFit Metcon (4 Rounds for reps) In pairs: Tabata Assault Bike (cals) Tabata Row (cals) Tabata Ski Erg (cals) Tabata Double Unders One partner completes an entire Tabata set (8 x 20 sec on/ 10 sec off), then the other partner completes an entire set. Once both partners have completed the entire…

WEDNESDAY

CrossFit Kova – CrossFit Strength Week 7 Bench Press 7 x 2 Metcon (Time) For time: 30 Muscle Ups or For time: 60 Burpee Pull-ups Time cap: 20 minutes Warm-up Stretch Chest & Lats in band 3 rounds of: 1 min Arms Only Assault Bike 12 x Dumbbell Hang Muscle Clean & Press (6 per…

TUESDAY

CrossFit Kova – CrossFit Strength Week 7 Front Squat 7 x 2 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: Run 200m 6 Toes-to-Bar 6 Burpee Box Jumps (24/20″) *Add 2 reps to the T2B & BBJ every round Warm-up Samson Stretch Pigeon Stretch Banded Tricep Stretch 2 rounds (30 sec on/ 30 sec…

MONDAY

CrossFit Kova – CrossFit Strength Week 7 Power Snatch 7 x 3 Accessory Snatch Grip Behind Neck Push Press 3 x 5 Metcon (Time) For time: 42 Wall Balls (20/14lbs) 9 Squat Snatches (70/45kg) 30 Wall Balls (20/14lbs) 7 Squat Snatches (70/45kg) 18 Wall Balls (20/14lbs) 5 Squat Snatches (70/45kg) TIme cap: 12 minutes Warm-up…

SATURDAY

CrossFit Kova – CrossFit Metcon (2 Rounds for reps) AMRAP 7 minutes: 2, 4, 6, 8, 10 etc. Deadlift (100/70kg) HSPU Rest 5 mins AMRAP 7 minutes: 2, 4, 6, 8, 10 etc. Power Clean (70/45kg) Pistols (alternating legs) Metcon (2 Rounds for reps) AMRAP 7 minutes: 2, 4, 6, 8, 10 etc. Deadlift (100/70kg)…

THURSDAY

CrossFit Kova – CrossFit Metcon (Time) Partner Workout For time (in pairs): Run 400m 100 Slam Balls (15/9kg) Run 400m 100 Sit-ups Run 400m 200 Double Unders Run 400m 100 Sit-ups Run 400m 100 Slam Balls (15/9kg) Run 400m Metcon (No Measure) Turkish Get-up Accumulate 20 reps (10 per arm) This is for quality. Choose…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (No Measure) Muscle Up Skill Drills: 3 x 10 Kipping Swings or 3 x 5 Kip Swing + Hip Pop or 3 x 2-3 Kip Swing + Hip Pop + Transition Metcon (No Measure) Muscle Up Strength Drills: 5 x 3-5 Banded Muscle Ups or 5 x 3-5 reps on…

TUESDAY

CrossFit Kova – CrossFit Metcon (3 Rounds for reps) Partner WOD: AMRAP 10 minutes 30 Double Unders 10 Burpees Rest 5 minutes AMRAP 10 minutes: 15/10 cal Assault Bike 10 Pull-ups Rest 5 minutes AMRAP 10 minutes: 10 Box Jumps (24/20″) 5 Burpee – Pull-ups *Each workout is performed as round for round. Partner one…

MONDAY

CrossFit Kova – CrossFit Back Squat Back Squat 4 x 8 Metcon (Time) For time: Row 1000m 30 Squat Snatches (60/40kg) Run 1000m Warm-up Leg Swings Torso Rotations Arm/ Shoulder Circles 3 rounds of: 10 x Air Squats 5 x Elbow Bridge to Top of Push-up to Shoulder Taps 10 x Cossack Squats 10 x…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 15 Burpees 15 Sit-ups 15 Kettlebell Swings (32/24kg) Metcon (No Measure) 400m Farmer Carry Use either Dumbbells or Kettlebells of your choice. Warm-up Leg Swings Arm & Shoulder Circles 3 rounds of: Jog 200m 7 x Russian KB Swings 7 x KB…