Mese: Settembre 2022

metcon
” road to hell “
for time

10-20-30-40-50-40-30-20-10 kcals

*REST 1′ BTW SETS
SCL
10-15-20-25-30-25-20-15-10

metcon
” HEART ATTACK “

AMRAP 16′ – ladder+1*

6 kcals bike
6 DB ths
6 t2b
2 wall walks

• every rnd add 1 rep

RX 2 x 20 / 15
SCL 2 x 15 / 10 | ktc | half wall walks

metcon
” moodswings “

4 rds x 3′ ON – 1′ OFF

48 DU
8 HSPU
max burpees rmu in the time remaining

SCL 48 su | 10 box pike pushup or elevated hspu | burpees jump ring / bar pullup

HEAVY DAY
1 EMOM 10′ alt.
a. 3 tall snatches
b. 3 snatch balance

2.every 1.30 x 6 stes
1 hang power snatch + 1 power snatch D & G
use the haviest weight you can for each set

1. every 1.30 x 6 sets
   2 – 4 front squat tempo 20×1
   use the haviest weight you can for each set

metcon
” messed up “

for time
800mt run
12 hang squat clean
27 pullups
rest 1.00
600mt run
12 hang squat clean
21 pullups
rest 1.00
400mt run
12 hang squat clean
15 pullup

RX 60 / 40
SCL 40 / 30 | 21-15-9 banded strict pullup

metcon
” heavy shopping “
5 rds x 2′ ON | 1′ OFF

200 / 150 mt run
max shouldering in the time remaining

RX 45 / 30
SCL 30 / 20

metcon
” four tears “

for time
80 double unders
60 wall ball shots
40 db stoh
20 hspu

RX 9/6 | 2 X 20/15
SCL 6/3 | 2 x 15/10 | elevated hspu or box pike pushup

metcon
” BARBELL CHEMISTRY “
amrap 15 ‘

10 hang power cleans
10 alt. front rack step lunges
14 c2b ladder ( + 2 reps each rnd )

RX 60 / 40
SCL 40 / 30 | banded strict pullup or pullups

metcon
“pressure make diamonds “

5 rounds
2.30 ON – 2.30 OFF

29 / 21 kcals bike
10mt + 10mt burpees broad jumps
amrap single unders

SCL 21 / 14 kcal

metcon
” Hysteria “

every 2 mins as long as possible
35 D.U.
5 SHSPU
3 SQ. SN.
1 ROPE CLIMB

time cap 30′
( 15 RDS )
score is total reps !

RX 60 / 40
SCL 30 / 20 | single unders | elevated SHSPU or box pike pushups | half rope climb or 3 / side rope body rows