Author Archives: admin

01.12.2017

15895476_1425155684174971_2654490761497319837_o
RX
WOD
EMOM for 10min complete:
Odd: 25 air squats
Even: 10 HSPU
**immediately go into**
EMOM for 10min complete:
Odd: 25 air squats
Even: 10 clean & jerks 135/95
LEVEL 2
WOD
EMOM for 10min complete:
Odd: 20 air squats
Even: 10 abmat HSPU
**immediately go into**
EMOM for 10min complete:
Odd: 20 air squats
Even: 10 clean & jerks 105/70
LEVEL 1
WOD
EMOM for 10min complete:
Odd: 12 air squats
Even: 10 seated DB press
**immediately go into**
EMOM for 10min complete:
Odd: 12 air squats
Even: 10 DB hang clean

01.11.2017

15936435_1201707853238234_2702745173004264288_o
RX
WOD
In teams of 2 complete:
10k
**switch every 800m until each person has run a 5k**
STRENGTH
Take the remaining time to find a 1RM back squat
LEVEL 2
WOD
In teams of 2 complete:
7200m
**switch every 600m until each person has run 3600m**
STRENGTH
Take the remaining time to find a 1RM back squat
LEVEL 1
WOD
In teams of 2 complete:
5k
**switch every 500m until each person has run 2500m**
STRENGTH
Take the remaining time to work up in sets of 5 for back squats

SPARTAN SPRINT RACE

spartan

JOIN THE COVENANT CF TEAM THIS MARCH FOR THE SPARTAN SPRINT RACE. THE RACE IS PERFECT FOR ALL ATHLETES OF ALL SKILL LEVELS. IT’S  A 3-5 MILE COURSE WITH 20+ OBSTACLES.

WE HAVE CREATED A TEAM AND PLAN ROLLING DEEP TO THE EVENT SO ROUND UP SOME PEEPS AND GO REGISTER. HURRY SPOTS ARE LIMITED AND PRICES GO UP THE LONGER YOU WAIT!

REGISTER:
1. GO TO https://www.spartan.com/en/race/detail/1717/overview
2. FILL IN GENERAL INFO
3. UNDER “TEAM SELECTION” TYPE IN “COVENANT CF” UNTIL THE FIELD IS AUTO POPULATED AND SELECT
4. PAY AND YOU’RE IN!

01.10.2017

15800184_1425155687508304_2967165269224284480_o
RX
WOD
AMRAP 3min of:
10/7 cal row
5 ring muscle ups
**rest 3min**
AMRAP 3min of:
Burpee pull ups 6”+ reach
**rest 3min**
AMRAP 3min of:
30 double unders
10/7 cal row
**rest 3min**
AMRAP 3min of:
10 K2E
5 KBS 70/53
LEVEL 2
WOD
AMRAP 3min of:
9/6 cal row
5 C2B
**rest 3min**
AMRAP 3min of:
Burpee pull ups @ reach
**rest 3min**
AMRAP 3min of:
20 double unders
9/6 cal row
**rest 3min**
AMRAP 3min of:
10 K2E
5 KBS 53/35
LEVEL 1
WOD
AMRAP 3min of:
8/5 cal row
5 assisted pull  ups
**rest 3min**
AMRAP 3min of:
Burpees
**rest 3min**
AMRAP 3min of:
30 singles
8/5 cal row
**rest 3min**
AMRAP 3min of:
10 bicycle kicks
5 RKBS 35/20

01.09.2017

15800439_1425155950841611_8269969559305527082_o
RX
STRENGTH
1) Hang power snatch  – 4×3
2) Power snatch – 4×2
3) Snatch – 4×1
**all sets should be AHAP**
LEVEL 2
STRENGTH
1) Hang power snatch  – 4×3
2) Power snatch – 4×2
3) Snatch – 4×1
**all sets should be AHAP**
LEVEL 1
STRENGTH
1) Hang power snatch  – 5×3
2) Power snatch – 5×3
3) Power snatch + OHS – 5×3
**all sets should be AHAP**

01.06.2017

15896250_1425153504175189_543500220725818247_o
RX
STRENGTH
OHS – 8-8-4-4
**each set should be AHAP**
WOD
25 wall balls 20/14
15 OHS 95/65
3x
LEVEL 2
STRENGTH
OHS – 8-8-4-4
**focus is on technique of MVMT not weight**
WOD
25 wall balls 20/14
15 OHS 75/55
3x
LEVEL 1
STRENGTH
OHS – 7×5
**all 7 sets should be working sets**
WOD
24 wall ball ext. 14/10
12 OHS 45/35
3x

01.05.2017

matt-robertson
RX
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 strict pull ups + 4 kipping pull ups + 2 bar muscle ups
**reps should be UB; scale as needed; focus on quality**
LEVEL 2
WOD
EMOM for 20min complete:
Odd: 8 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 35/20
**score = total # of step ups**
SKILL
EMOM for 10min complete:
2 assisted strict pull ups + 4 kipping pull ups + 2 C2B
**reps should be UB; scale as needed; focus on quality**
LEVEL 1
WOD
EMOM for 20min complete:
Odd: 10 burpee box jumps 24/20
Even: MXE alt. DB/KB step ups 45/35
**score = total # of step ups**
SKILL
Take remaining time to work on kipping drills

01.04.2017

15288450_1906336529594155_2748126609891019526_o-2
RX
STRENGTH
Power clean – 4-3-2-1
**all TNG reps; each set is to be AHAP**
WOD
15 power cleans 135/95
15 push press
3x
LEVEL 2
STRENGTH
Power clean – 4-3-2-1
**all TNG reps; each set is to be AHAP**
WOD
15 power cleans 105/70
15 push press
3x
LEVEL 1
STRENGTH
Hang power clean – 7×5
**all 7 sets should be working sets**
WOD
15 hang power cleans 45/35
15 push press
3x

01.03.2017

15289267_1906337602927381_209302602106788733_o
RX
WOD
25 box jumps 24/20
50 pull ups
75 sit ups
100 double unders
1.5mile run
100 double unders
75 sit ups
50 pull ups
25 box jumps
LEVEL 2
WOD
25 box jumps 24/20
50 assisted pull ups
75 sit ups
50 double unders
1.5mile run
50 double unders
75 sit ups
50 assisted pull ups
25 box jumps
LEVEL 1
WOD
20 box jumps 20/16
30 ring rows
40 sit ups
100 singles
1mile run
100 singles
40 sit ups
30 ring rows
20 box jumps