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SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 1600m 30 Handstand Push-ups 30 C2B Pull-ups Run 800m 20 Handstand Push-ups 20 C2B Pull-ups Run 400m 10 Handstand Push-ups 10 C2B Pull-ups Warm-up Easy 400m Jog 3 rounds of: 10 x Kipping Swings 5 x Inchworm Push-ups 10 x Hollow Rocks 5 x Burpees 10…

LOADED

CrossFit Kova – Loaded Warm-up Broomstick Bar Pass Through x 20 Air Squat x 20 Dislocates x 10 Jumping Squat x 10 Snatch Pull x 10 Broad Jump x 5 Snatch High Pull x 10 Broad Jump (landing in Squat) x 5 Power Snatch x 10 Broad Jump (starting and ending in squat) x 5…

FRIDAY

CrossFit Kova – CrossFit Strength Week 1 Power Clean & Jerk 5 x 3 Accessory Clean Pull 3 x 3 Metcon (Time) For time: 50/35 cal Assault Bike 50 Dumbbell Snatches (22.5/15kg) 50 Wall Balls (20/14lbs) Time cap: 13 minutes Warm-up 1 min per station: Row Bike Jog 200m Double Unders/ Skipping With a broomstick:…

THURSDAY

CrossFit Kova – CrossFit Strength Week 1 Bench Press 4 x 5 Metcon (Time) For time: 10 Muscle Ups 20 Front Rack Lunges (42.5/30kg) 30 Push-ups 40 Sit-ups 30 Push-ups 20 Front Rack Lunges (42.5/30kg) 10 Muscle Ups Time cap: 15 minutes Warm-up Stretch Chest & Lats on rig 3 rounds of: 10 x Shoulder…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 minutes: Run 400m 12 Burpees 12 Box Jumps (24/20″) 12 Dumbbell Shoulder to Overhead (22.5/15kg) Warm-up Stretch hips & glutes on floor Stretch chest & shoulders with band 3 rounds of: 6 x Inchworm Push-ups 12 x Step Ups (6 per leg) 6…

Gymnastics

CrossFit Kova – Body Warm-up 3 Sets – Hollow Hold – Side Hollow – Arch Hold – Side Hollow – Hollow Hold x 10/5/1s Seal Walk + Reverse Seal Walk x 10m SA Body Turns on Pull Up Bar x 5 SA Ring Rows x 10/side Skin The Cat x 3 Metcon 5 Rounds (45s…

TUESDAY

CrossFit Kova – CrossFit Strength Week 1 Front Squat 4 x 5 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 60 Double Unders 30 Air Squats 15 Power Cleans (42.5/30kg) Warm-up Tabata Mash-up 2 rounds of: Squat Hold, 20 sec Plank Hold, 20 sec Pull-up Bar Hang, 20 sec Side Plank, 20 sec left…

MONDAY

CrossFit Kova – CrossFit Strength Week 1 Power Snatch 5 x 3 Accessory Snatch Balance 3 x 3 Metcon (Time) 15-12-9 Kettlebell Swing (32/24kg) Pull-up Kettlebell Swing (32/24kg) Toes-to-Bar Time cap: 12 minutes Warm-up Leg Swings Arm & Shoulder Circles Body Rotations With a broomstick: Bar Pass Through x 10 Air Squat x 10 Bar…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) 5 rounds for time: Run 400m 21 Kettlebell Swings (24/16kg) 15 Goblet Squats (24/16kg) 9 Burpees over Kettlebell Warm-up Easy 400m Jog 3 rounds of: 15 Air Squats 12 One Arm Russian Swings (6 per side) 9 Push-ups 6 V-ups Notes – 5 round met con of running and…

FRIDAY

CrossFit Kova – CrossFit Metcon (Time) For time: 30/20 cal Assault Bike 30 Handstand Push-ups 30 Burpee Box Jump Overs (24/20″) Time cap: 10 minutes Metcon (Time) For time: 30/20 cal Row 30 Chest-to-Bar Pull-ups 30 Thrusters (40/30kg) Time cap: 10 minutes Warm-up 3 rounds of: 1 min skipping/ double unders 10 x Lunge &…