Mese: Marzo 2022

metcon

” STRICTOPUNK “

amrap 12 ‘
5 strict pullup
10 strict ring dips
20 box step overs

SCL pullup e ring dip con elastico

metcon

” indicativo imperfetto “
4 x 2′ ON – 2′ OFF
250 / 200mt ROW
10 STR HSPU
max reps FRONT SQUAT from floor in the time remaining*

• devi avere almeno 40-45″ per i FR SQ , altrimenti scala i MT

RX 50 / 35
SCL 30 / 20 | elevated strict HSPU or box pike pushup

metcon
” breathless “

FOR TIME

21 clean & jerk ( any stile )
9 bar mu
15 clean & jerk
12 bmu
9 clean & jerk
15 bmu

RX 50 / 35
SCL 40 / 25 | banded bmu or banded strict pullup
BEG 30 / 20

partner wod

” STRONG “

for time
mixate nel modo più conveniente gli esercizi qui sotto elencati , in modo da raggiungere nel minor tempo possibile
1000 POINTS

50 points = 400mt run
40 points = 10 D – Ball over the shoulder IGYG 50 /30
30 points = 20mt pull sled 70 / 50
20 points = 40mt ktb farmer carrie 2 x 32 / 24
10 points = 10 jump over partner

*durante il workout devo praticare almeno 1 volta tutti gli esercizi in lista !

metcon
WITH A PARTNER
“back to 2010”

tabata pullups
rest 1′
tabata air squat
rest 1′
tabata knee to elbow
rest 1′
tabata pushups
rest 1′
tabata abmat situps

TABATA is 8 interval 20″ ON – 10″ OFF

*entrambi i player lavorano contemporaneamente , NON SYNCHRO, lo score è la somma finale delle reps totali della coppia !

SCL strict elastic bend pullups | knee to chest | knee pushups

metcon
” oxygen “
total time 18′
Part 1
0′ – 6′
800mt run
Part 2
6′ – 18′
15 boxjump over
12 hspu
9 deadlift

RX 100/70
SCL 60/40 | box pike pushup or elevated hspu

metcon
” aglio “

4RFT
24 / 18 kcal bike erg – ski – row -schwin or 18/12 assault bike
18 alt. pistol squat
12 burpees target 15cm
6 rmu

SCL bix step up w/ medball 9/6 | strict ring
dip or banded strict rmu

HEAVY DAY
A. every 2′ x 5 sets
3 muscle cleans touch & go
find your heavy set

B. EMOM 10′ ( NO T & G )
1 POWER CLEAN ( stop 3″ just below knee )
1 SQUAT CLEAN
find your heavy set

bulletproof
10-8-6-4
shoulder presses
from floor
-rest 1’30”

metcon
” GUAI “
every 4′ x 5 sets

70 du
15 c2b
10 pw sn

RX 50/35
SCL 50 du or su x 2 | pw sn 30/20 | pullup or banded strict pullup

HERO WOD
” ANDREW HARPER “

FOR TIME

cash in 1K run
then 4 RDS

28 burpees
28 pullups
28 ktb swings 24/16
28 abmat situps
28 air squats
28 pushups
28 plyo lunges
28 double undes

cash out 1K run