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THURSDAY

CrossFit Kova – CrossFit Strength Cycle Week 2 Push Press 6 x 6 Metcon (Time) 3 rounds for time of: 72 Double Unders 24 Kettlebell Swings (32/24kg) 6 Bar Muscle Ups Time cap: 15 minutes Warm-up 4 rounds, with a single dumbbell (2 rounds on each side) “Single Arm DT” 12 Deadlifts 9 Hang Power…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 18 Wall Balls (20/14lbs) 12 Push-ups 6 Power Snatches (60/40kg) 1rm Snatch 10 minutes to find a heavy Snatch singleStart excatly 5 minutes after the met con ends Warm-up With a broomstick or empty barbell: – 10 x Snatch grip deadlift –…

Pulling (Capacity)

CrossFit Kova – Body Warm-up A. Stretching: 30s/side Lats, chest, triceps B. 2 Rounds: 5 Scap Pull Ups + Arch Ups 5 Dragonfly’s 5 Ring Rows + 5/side SA Ring Rows 10 Kipping Toes through Rings Gymnastics Part A. 10mins to find a 1RM Weighted Pull Up Then, Part B. 3 Sets – ME Strict…

TUESDAY

CrossFit Kova – CrossFit Metcon (No Measure) Muscle Up & HSPU Strength Development 3 x 5-10 Strict Pause Ring Dips/ Ring Dip Negatives 4 x 5 Strict HSPU Negatives* 3 x max L-sit or Tuck Sit *Advanced athletes can perform negatives to a deficit if they are able Metcon (AMRAP – Reps) AMRAP 12 minutes:…

MONDAY

CrossFit Kova – CrossFit Strength Cycle Week 2 Back Squat 5 x 4 Metcon (AMRAP – Reps) 3 rounds for total reps of: 1 min Overhead Squats (40/30kg) 30 seconds rest 1 min Burpee Over Bar 30 seconds rest 1 min Thrusters (40/30kg) 2 minutes rest Warm-up Stretch hips & glutes Iron Cross x 20…

SATURDAY

CrossFit Kova – CrossFit Metcon (No Measure) Rope Climb Technique Work (15 minutes) – Applying Foot Holds & Locking Off – Climbing Technique – Correct Descent Metcon (AMRAP – Rounds and Reps) “Moore” AMRAP 20 minutes: 1 Rope Climb Ascent Run 400m Max reps HSPU Rx+= 2 Rope Climbs per round, strict HSPU Warm-up Easy…

FRIDAY

CrossFit Kova – CrossFit Strength Cycle Week 1 Deadlift 4 x 5Reset on the floor and control your descent from the top on every rep Metcon (Time) For time: 40 Dumbbell Snatches (22.5/15kg) 30 Toes to Bar 30 Dumbbell Snatches (22.5/15kg) 20 Toes to Bar 20 Dumbbell Snatches (22.5/15kg) 10 Toes to Bar 10 Dumbbell…

THURSDAY

CrossFit Kova – CrossFit Metcon (No Measure) Muscle Up Strength Development: Kipping Swing (Ring/ Bar) 5 x 10 reps False Grip Ring Row* 5 x 10 reps 4 rounds: 30 sec Hollow Hold 30 sec Arch Hold 30 sec Rest *Advanced athletes can raise their feet onto a box to increase difficulty Metcon (Time) 21-15-9…

WEDNESDAY

CrossFit Kova – CrossFit Strength Cycle Week 1 Press 6 x 6 Metcon (Time) 3 rounds for time: Run 400m 21 Shoulder to Overhead (40/30kg) 12 Pull-ups Rx+ = 50/35kg, C2B Pull-ups Warm-up 4 rounds, with a single dumbbell: 3 x Press 4 x Push Press 5 x Push Jerk 6 x Lunges (racked at…

TUESDAY

CrossFit Kova – CrossFit Strength Cycle Week 1 Back Squat 4 x 5 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 60 Double Unders 40 Wall Balls (20/14lbs) 20 Power Cleans (60/40kg) Warm-up Easy 400m Jog 2 rounds, with an empty barbell: 30 sec squat hold (no bar) 10 x Good Mornings 5 x…