Mese: Novembre 2022

💥metcon
” SMOKE SIGNALS “

4 rds x 3′ On | 1.30 Off
1′ kcal cardio
1′ hspu
1′ abmat situps

⬇️SCL elevated HSPU / box pike pusbups / pike pushups

METCON
” time bomb 💣”

for time

12 – 9 – 6
OHS ( *1 )
BMU
kcals bike

• rest 2′ –

15 – 12 – 9
OHS (*2)
C2B
kcals bike

• rest 2′ –

21 – 15 – 9
OHS ( 3*)
pullups
kcals bike

RX 1 60/40 – 2 50/35 – 3* 40/30
SCL 1* 50/35 – 2* 40/30 – 3* 35/25

VOLUME SCALING :
9-6-3 | 12-9-6 | 15-12-9

SKILL SCALING :
BMU –》 banded bmu
C2B –》 pullups
PULLUPS –》 banded strict pullups

metcon
” god machine “

3 RFT with a partner
40 kcals row ( 20 each player )
15 synch t2b
15 synch OA DB thrusters

RX 20 / 15
SCL 15 / 10 | KTC or OLT2B

metcon
” pain tolerance “

for time

1000 / 800mt ski
20 DB STOH
10 sandbag or D-ball shouldering

• rest 1′-
  750 / 600mt ski
  15 DB STOH
  10 sanbag or D-ball shouldering
• rest 1′-
  500 / 400mt ski
  10 DB STOH
  10 sandbag or D-ball shouldering

RX 2 x 20 / 15
SCL 2 x 15 / 10

” rolling in the mud “
5 shspu ( + 2 each rnd )
10 alt. pistol squat
10 burpees target 15cm

RX come prescitto
SCL elevated shpu or hspu or box pike pushups or pike pushups | assisted pistol squat or box step ups w/ medball or reverse lunges

metcon
” Absolute Black “

every 2′ x 12 sets alternated
A. 1′ max DU | 1′ rest
B. 1′ max wallball shots | 1’rest
C. 1′ max power snatch | 1′ rest.
D. 1′ max rmu | 1′ rest

RX 9/6 | 35/25
SCL 6/3 | 30/20 | seated banded rmu

metcon
“highway to mono”

5 rds 3’30 ON – 3’30” OFF
500/400mt row
10 shuttle run*
max burpees over medball

• 1 shuttle run = 8mt

score is total numbers of burpees !

metcon
” OPEN 16 4 – 17.4 “

amrap 13′
55 DL
55 WB SHOTS
55 KCALS ROW
55 HSPU

RX 100 / 70 | 9 / 6
SCL 70 / 50 or less | 6 / 3 | elevated hspu or box pike pushup or pike pushup
VOLUME SCL 40 Reps / kcals

A. every 1.30 x 6 sets
3-3-3-2-2-2
hip snatch

B. every 3′ x 5 sets
3 back squat tempo 22×1

metcon
” HOCUS POCUS “

amrap 12′
3 snatch
6 clean & jerk
90 du

RX 70 / 50
SCL 50 / 35 – 40 / 25 | su x 2