6.3.16 “RANCH WARS COWS COMPLEX”

WORKOUT OF THE DAY:
COW COMPLEX:
Every 2:30 for 5 sets
Build to a Max
4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Jerk
(perform unbroken)=1 set

STRENGTH:
Back Squat
Every 2:00 for 6 sets
Build to a 5RM
–use only these 6 sets–

ACCESSORY:
4-5 Rounds
5 Standing Box Jump (as high as possible)
8 Underhand Vertical MB/SB Throw

CF DARTMOUTH athletes that are doing the Lurong Challenge can do this instead of Cow Complex:

LURONG TOTAL
Description- The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division

AMRAP
2 Minutes of Deadlifts
1-Minute Rest
2 Minutes of Back Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead
(Using a Rack is permitted for the back squat but not the shoulder to over head or deadlift)

Opens & Masters Divisions
Complete as many REPS as possible (AMRAP)
Movement Details – Men
Level III (3)
2 Minutes of Deadlifts at 275 lbs.
1-Minute Rest
2 Minutes of Back Squats at 225 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 185 lbs.

Level II (2)
2 Minutes of Deadlifts at 185 lbs.
1-Minute Rest
2 Minutes of Back Squats at 135 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 95 lbs.

Level I (1)
2 Minutes of Deadlifts at 95 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45 lbs.

Movement Details – Women
Complete as many REPS as possible (AMRAP)

Level III (3)
2 Minutes of Deadlifts at 195 lbs.
1-Minute Rest
2 Minutes of Back Squats at 145 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 105 lbs.

Level II (2)
2 Minutes of Deadlifts at 125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 55 lbs.

Level I (1)
2 Minutes of Deadlifts at 65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 35 lbs.

Masters+ Division
Complete as many REPS as possible (AMRAP)
Movement Details – Men

Level III (3)
2 Minutes of Deadlifts at 225 lbs.
1-Minute Rest
2 Minutes of Back Squats at 155 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 115 lbs.

Level II (2)
2 Minutes of Deadlifts at 155 lbs.
1-Minute Rest
2 Minutes of Back Squats at 115 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 75 lbs.

Level I (1)
2 Minutes of Deadlifts at 95 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45 lbs.

Movement Details – Women
Complete as many REPS as possible (AMRAP)

Level III (3)
2 Minutes of Deadlifts at 175 lbs.
1-Minute Rest
2 Minutes of Back Squats at 125 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 85 lbs.

Level II (2)
2 Minutes of Deadlifts at 125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 55 lbs.

Level I (1)
2 Minutes of Deadlifts at 65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 35 lbs.

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac

    “Hawaiian Punch”
    5 Rounds:
    200 Meter Run
    15 Burpees
    15 Wallballs (20/14)
    15 Kettlebell Swings (53/35)

    Andy 18:41 rx
    Tim 19:42 rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text