Mese: Dicembre 2021

metcon
” SBRONZA “

for time
70 ring dip
80 toes to bar
90 pushup
100 alt. pistol squat

*any partition is allowed

metcon
” rapido lento “
3 x 4′ ON / 2′ OFF
120 double unders
14 strict HSPU
in the time remaining amrap
2 power clean
2 front squat
2 push jerk

rx 60/40
scl 30 /20 | elevated shspu or box pike pushup

bulletproof
3 x 8 bb z-press
rest 1.30

etcon
” belva “

for time
21.15.9
chest to bar pullups
over head squat
RX 40/30
SCL 30/20

bulletproof
in 7′ build an heavy single power snatch

metcon
” Annie Thorisdottir ”

for time

complete 4000/3600 mt bike erg – 2000/1800 mt rowor ski – 150/100 kcalsAB – 180/130 kcals air bike
*deficit EMOM
minute 1 = 1 burpees
minute 2 = 2 burpees
minute 3 = 3 burpees
etc…
DEATH BY BURPEES

TIME CAP 30′

metcon
” Arielle Loewen “
every 3′ x 10 rds

12/9 kcals row – ski – bike erg – schwinn bike or 8/6 kcals assault bike
6 thrusters
3 rmu
RX 40/30
SCL 30/20 | banded seated rmu or 4 strict pullup

CHRISTMAS CHALLENGE

for time

STATION 1
10′ to complete
25 burpees
25 pullup
25 + 25 one arm db push press 20/15
75 air squat

• rest 2′ then rotate to

STATION 2
10′ to complete
3 rds of
3 wall climb
16 deadlift 60/40
3 wall climb
8 hang squat clean 60/40

• rest 2′ then rotate to

STATION 3
300 double unders or 900 single unders
400mt run
100mt walking lunges

scaled version
bande pullup
barbell 40/25
db 15/10

a.5 sets unbroken of
3 muscle snatch +
3 push press snatch grip +
3 over head squat

*peso tecnico !

B.every 1’30” x 8 stes
2 squat snatch ( no T&G) )
GO HEAVY

CORE
BB SITUPS
3 X 12
rest 1′

metcon
” RUDOLPH “

AMRAP 13′
11/8 kcal row/ ski / bike erg / schwinn bike or 8/6 ass. bike
9 STOH
5 BMU

RX 60/40
SCL 40 /25

metcon
” AVGVRI “

3′ on / 2′ off x 5 rds
77 du
21 wb shot
in the time remaining max reps deadlift

• devi sempre avere almeno 1′ per i DL

rx 9/6 – 90/65
scl 6/3 – 50/35 – 50 du /150 su

mobility
2′ x position
middle split
frog stretch

metcon
” LET IT SNOW “

amrap 12′
3 hand stand pushup
3toes to bar
3 burpees box jump over 60/50
4
4
4
5
5
5….

accessory work
3 x max reps ring body row
feet on box
rest 1′