061818

A) Deficit Deadlift 5×3
*Add 5# to each set from two weeks ago.
*Shouldn’t have been a 3RM at the end so focus on loading the hips like we practiced and driving through the floor with speed!
B) 4RFT
3 Deadlift
3 Hang Power Clean
3 Back Squat
3 Shoulder-to-Overhead
300m Row
*Bar weight is as heavy as you can reasonably go without having to set the bar down each round.
*Rest 1 min after each round

061618

Heads up for Spartan Race Sprint this Saturday at AT&T Stadium! Not too late to sign up. If you’re down, use the team name “Bovine” and sign up for the earliest heat available (2:45), but we’re actually starting as a team at 1:15. IT’S NOT TOO LATE!
No automatic alt text available.EMOM16
Odds 3 Hang Power Snatches
Evens :45 Plank
*You choose the weight on the odd minutes. Either start light and work up to a max load OR attempt to maintain a slightly less heavy load for all 8 sets.

061318

A) Power Clean + Push Jerk + Split Jerk
*15 min to max complex
B) For time:
2k Row
*You’ll have two scores today: your first 1k and your total 2k time. We’re looking to establish a competitive pace and move consistently. Don’t stop when you
‘re tired, find a pace and fight for it!

061218

A) Bench Press 4×8
Deficit Pushup on KBs 4×15
*Do a set of pushups after each set of Bench Press. This will not be an 8RM Bench, as you’ll have 4 sets at the same weight.
B) For time:
40 Single DB Lunges
10 DB Situps
*20 Horizontal Ring Rows
30 DB Lunges
20 DB Situps
*20 DB Pistols
20 DB Lunges
30 DB Situps
*20 Horizontal Ring Rows
10 DB Lunges
40 DB Situps
*20 DB Pistols

061118

A) Sumo Deadlift 5×3
*Add 5# to each set from two weeks ago.
*Shouldn’t have been a 3RM at the end so focus on loading the hips like we practiced and driving through the floor with speed!
B) EMOM12
Odds 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats
Evens 10 Bar-facing Burpees (:50 cap)
*Choose a challenging weight that allows you to get through 15 reps unbroken.