Mese: Aprile 2022

metcon
“BRUTALE “

4 RFT
600mt run
12 burpees chest to bar

SCL burpees pullup or jumping pullup

metcon
” FIGHT GONE BAD ” with a partner IGYG
3 RDS for reps

1′ wall ball shot 9/6
1′ sumo dedlift high pull
1′ box jump *
1′ push press
1′ row KCAL
1′ rest

• BOX A 50CM X TUTTI !

RX 35/25
SCL 30/20 – MB 6/3

total time 10′

• EMOM 5′
  1 power snatch + 2 OHS
• EMOM 5′
  1 squat snatch + 1 hang squat snatch T & G

find your heavy set !

every 3′ x 4 sets
4 – 4 – 3 – 3 snatch deadlift
tempo 31X1

metcon
” pure madness “
emom 20′ as long as possible
5 db thrusters
5 toes to bar
max shuttel run

RX 2 x 15/10
SCL 2 x 10 / 6

bulletproof
4 sets x 30% of max reps strict ring dip
rest 1.30

metcon
” pressure test “

3’on / 2′ off X 4 rds
500/400mt row – ski -run or 1000/800mt bike
max reps clean & jerks ( any style ) in the time remaining

*score is total cl&j
RX 80/50
SCL 40/30

Metcon
” SYNCH FIGHT “

with a partner
3 rounds for reps

1′ synch air squat
1′ synch pushups
1′ double unders*
1′ synch abmat situps
1′ synch DB snatch alt.
1′ rest

• entrambi fanno double unders

SCORE : per ogni esercizio si contano le reps fatte in synch ,tranne che per i DU ove si contano quelli fati da entrambi.

RX 20/15
SCL 15/10 | knee pushup ! single unders

METCON
*part 1 ” FRAN “
from 0′ – 6′

for time
21-15-9
thrusters
pullup

• rest in the time remaining till 6′

*part 2 ” TAMAGOTCHI “
from 6′ – 12′
for time
9-15-21
lateral bar burpees
hang power snatches

RX 43/30
SCL 30/20 | STRICT BANDED PULLUP

metcon
” wet dream “

6 RFT
50 double unders
500 / 400 mt run – ski – row or 1000 / 800mt bike
20 alt. cobra step up 60/50 cm
rest 1:00

master 50 + : 5 rds
scaled 4 rds

metcon
” KARNAK “

3′ On – 2′ Off x 4 rds
28 / 21 kcal row – ski – bike rg – schwinn bike or 21 / 16 kcal Ass bike
10 power cleans
in the time remaining max burpees target

RX 50% 1 RM power clean
SCL 8 reps a 50% 1 RM

HERO WOD
” JOHN’S WILL “
amrap 30′

30 air squat
20 boxjump over 60/50
32 mt walking lunges
20 hand release pushup
15 burpees
100mt run