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23 Feb

Deadliest Catch

Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Back Squat (Weight)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

*Percentages Based on 5RM Back Squat*

20 Feb

Wise Men

Metcon (Weight)
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (115/80)

Rest 3 Minutes

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)
RxW – 135/95, 155/105, 185/135

Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (115/80)

Rest 3 Minutes

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)
RxW – 135/95, 155/105, 185/135