Category: Cardio

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…

FRIDAY

CrossFit Kova – CrossFit Metcon (Time) In teams of 3: 1 Partner runs 400m 1 Partner rows (cals) 1 Partner Assault Bike (cals) Rotate through until all partners run 4 x 400m Warm-up Odd Object Carries Warm Up (2 rounds): Up & Back Single Arm Farmers Carry. each arm 5 x Inchworm Push-ups 10 x…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Power Clean EMOM x 4: 3 reps EMOM x 4: 2 reps EMOM x 4: 1 rep Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 50 Double Unders 12 Deadlifts (70/50kg) 9 Hang Power Clean (70/50kg) 6 Shoulder to Overhead (70/50kg) Warm-up In groups of 3: AMRAP 6 mins:…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Press 5-5-5-5-5 Metcon (Time) 6 rounds for time: 4 Bar Muscle Ups 8 Handstand Push-ups 16 Medicine Ball Cleans (20/14lbs)Time cap: 18 minutes Warm-up Tabata Mash-up (3 rounds): 1. Active Bar Hang 2. Shoulder Taps 3. Squat Hold 4. Lunge & Twist Medicine Ball Clean Technique Drills: – Deadlift x…

TUESDAY

CrossFit Kova – CrossFit Weightlifting (Above Knee/ Below Knee/ Floor) 3 – Position Snatch 7 x 1 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 5 Hang Power Snatches (42/30kg) 10 Overhead Squats (42/30kg) 15 Box Jumps (24/20″) Warm-up Leg Swings Arm Swings & Shoulder Circles 2 rounds: Banded Good Morning x 10 Banded…

MONDAY

CrossFit Kova – CrossFit Metcon (Time) 5 rounds for time: Run 400m 21 Kettlebell Swings (24/16kg) 12 Pull-ups Rest 1 minute between roundsTime cap: 30 minutes Warm-up Iron Cross x 20 (lying on back) Scorpion x 20 (lying on stomach) Air Squat x 20 Bar Pass Through x 20 Hollow Rock x 20 Kickback Burpee…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) 18.3 2 rounds of: 100 Double Unders 20 Overhead Squats (52/37kg) 100 Double Unders 12 Muscle Ups 100 Double Unders 20 Dumbbell Snatches (22.5/15kg) 100 Double Unders 12 Bar Muscle Ups Time cap: 14 minutes Warm-up Easy 400m Jog 2 rounds of: 30 seconds of…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 2 Rounds (for reps): Tabata Assault Bike (cals) Rest 1 minute Tabata Row (cals) Rest 1 min Tabata Shuttle Run Rest 1 minute Warm-up Easy 500m jog 3 rounds of: 6 Burpees 12 Air Squats 18 Double Unders Notes – Aerobic Friday Week 3! – As per…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Deadlift 3-3-3-3-3-3 Reset on floor between each rep. Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 6 Muscle Ups 6 Dumbbell Snatch (left hand) 6 Dumbbell Overhead Lunge (left hand) 6 Dumbbell Snatch (right hand) 6 Dumbbell Overhead Lunge (right hand) Warm-up Easy 400m Jog 2 rounds: 10 x…