Category: Cardio

WEDNESDAY

CrossFit Kova – CrossFit Metcon (4 Rounds for time) 4 rounds, each for time of: Assault Bike, 25/15 cals Row 250/200m Run 200m Start a new round every 8 minutes Warm-up 4 rounds of: Easy 200m Jog 1 x round of “Cindy” Rest 1 min after each round *Increase intensity each round Notes – Today…

TUESDAY

CrossFit Kova – CrossFit Weightlifting Thruster 3-3-3-3 Push Press 3-3-3-3 Front Squat 3-3-3-3 Metcon (No Measure) 3 attempts: Monkey Bars for max distance Warm-up Squat Hold 60 seconds Spiderman Lunge & Reach x 10 per side Iron Cross x 10 Scorpion x 10 Downward Dog 60 seconds Squat Hold 60 seconds With an empty barbell:…

MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “Havana” AMRAP 25 minutes: 150 Double Unders 50 Push-ups 25 Power Cleans (85/57.5kg) Warm-up Leg Swings Arm Swings & Shoulder Circles Full Body Twists Stretch out calves Easy 400m jog 3 rounds of: 5 x Inchworm Push-ups 10 x Muscle Cleans 15 x Double Unders…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 18.5 AMRAP 7 minutes: 3, 6, 9, 12, 15, 18. 21 etc. Thrusters (45/30kg) C2B Pull-ups Warm-up Proposed Warm Up: Leg Swings Arm Swings & Shoulder Circles Easy 5 min Row or Assault Bike (build intensity gradually across 5 mins) 2 rounds of: 10 Kipping Swings 10…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) For total calories, in pairs: Row for 12 minutes Rest 5 minutes Assault Bike for 12 minutesChange who is working as often as you like Warm-up 3 rounds of: Ski Erg, 200/150m Bear Crawl 15m Sled Push up/back Farmers/ Overhead Carry 60m *For the carry, hold one…

THURSDAY

CrossFit Kova – CrossFit Weightlifting 7 sets of: 1 Hang Power Snatch + 1 Hang Snatch + 3 Overhead Squats Go E2MOM Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 30 Double Unders 15 Wall Balls (20/14lbs) 3 Muscle Ups Warm-up 3 rounds: Rowling (200m) 1 Burpee for every metre under/ over 200m each…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Bench Press 8-8-8-8 Metcon (Time) 3 rounds for time: 30 Push-ups 15 Power Cleans (60/40kg) Run 400m Time cap: 20 minutes Warm-up Stretch Chest Arm Swings & Shoulder Circles Tabata Mash-up (3 rounds): – Inchworm Push-ups – Hollow Rocks – Shoulder Taps – Single Leg RDL’s Notes – Part A…

TUESDAY

CrossFit Kova – CrossFit Weightlifting EMOM x 4: 3 Thrusters EMOM x 4: 2 Thrusters EMOM x 4: 1 Thruster Metcon (Time) “Fran” 21-15-9 Thruster (42.5/30kg) Pull-up Time cap: 10 minutes Warm-up 3 rounds of: 20 sec Squat Hold 20 sec Hollow Hold 20 sec Squat Hold 20 sec Superman Hold *Rest 10 sec between…

MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 5 rounds of: 1 min Row (cals) 1 min Burpees 1 min Box Jumps (24/20″) 1 min Rest Warm-up Leg Swings Arm Swings & Shoulder Circles Full Body Twists Iron Cross x 10 Scorpion x 10 Hollow > Superman x 10 3 rounds of: Run 200m 5…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) 18.4 Warm-up Stretch hips & hamstrings Run 500m 3 rounds: 1 min Row/ Ski/ Bike 10 RDL (5 per leg) 5 Inchworm Push-ups Bear Crawl Across Floor 3 rounds: 5 Deadlifts (build upto workout weight) 5 HSPU or hand release push-up 5 Burpee – Broad…