Mese: Maggio 2023

💥 WL | HEAVY DAY

A . every 1.30 x 6 sets
3 squat snatch
2 squat snatch
1 squat snatch
3 squat snatch
2 squat snatch
1 squat snatch

• pesi incrementali !

B . every 2′ x 5 sets
5 back squat
find your heavy set

💥 metcon
” COUNTRY BOY “

for time
40 T2R
40 DUCO
9 HPC
30 T2B
30 DUCO
7 HPC
20 BMU
20 DUCO
5 HPC

RX 80 / 55
SCL –》 weight : 60 / 40 – 50 / 35 – 40 / 30 – 30 / 20
skill : crossover / double unders / single unders x 2
| ktc / one leg t2b | banded bmu / c2b / banded strict pullup

💥 metcon
” DE GENERAZIONE “

2 RFT
20 devil presses
30mt DB OH walking lunges
40/ 30 kcal echo bike

• rest 2 ‘ –

RX 2 x 22.5 / 15
SCL 2 x 20 / 12.5 – 2 x 15 / 10 or less

💥 metcon
” CRUCIFIXION “

for time
any partition is hallowed

30 rmu
70 alt. pistol squat
120 MB 9/6 abmat situps

SCL –》 volume : 30 – 70 – 110 | 20 – 60 – 100
skill : seated strict banded rmu | assisted pistol squat alt. | abmat situps bw

💥metcon
” ROTTAMI “

for time
BUY IN 50 BFB
then
22 – 15 – 9
strict hand stand pushups
over head squats

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 25 – 30 / 20
skill : elevated shspu / box pike pushups / pike pushups
volume : 15 / 12 / 9

💥metcon
” ICE MACHINE “

every 4′ x 4 rds
ski / row 500/400mt
at 16′ start with the following
every 4′ x 4 rds
400mt run

💥 metcon
” GREASE “

4RFT
21 bar mix*
15 / 11 kcals echo or assault bike
9 hang squat cleans

• rest 1′ –
• 7 PULLUPS + 7 C2B + 7 T2B
  RX 60 / 40
  SCL –》 weight : 50/35 – 40/30 – 35/25 – 30/20
  skill : banded strict pullup / k2c or one leg t2b or supinated t2b / banded atrict c2b

volume : 15 bar mix ( 5+5+5 )

💥 metcon
” GLAM PARTY “

with a partner alternating full round
30 RFT

5 hang power cleans
3 burpees facing bar
1 rope climb

RX 50 / 35
SCL –》 weight : 40 / 30 – 35 / 25 – 30 /20
skill : half rope climb / pull to stand

💥metcon
” CRISTI E DIAVOLI “

4 x 5′ On | 2′ Off
run 600mt
20 ttr
7 rmu

SCL –》 volume : 15 TTR | 3-5 RMU
skill : ktc | seated banded rmu

💥WL

every 2.30 x 5 sets

DEADLIFT
find heavy double of the day

AMRAP 10′
12 db DL
9 db HPWCL
6 db PUSH JERK

RX 2 x 22,5 / 15
SCL 2 x 15 / 10