Mese: Giugno 2023

💥 metcon
” APPLAUSI “

for time
21 – 15 – 9

thrusters
toes to bar

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20 or less
skill : one leg t2b / ktc / supinated t2b

💥metcon
” TABASCO “

with a partner

6 RFT

30 KTB swings
20 burpees pullups
10 DB step over box

cap 30′

• FLOW : split the work as needed

RX 24/16 | 2 x 22.5 / 15
SCL 16/12 | 2 x 15 / 10

💥 metcon
” TURBOLENZE “

5RFT

400mt run
500mt row

• rest 2′ –

cap time 28′

💥 metcon
” LEBRON “

3 x 4′ ON | 2 ‘OFF
15 c2b + 15 t2b
8 ktb snatch L ( swing style )
8 ktb snatch R
in the time remaining max reps squat cleans
( almeno 1′ )

RX 24/16 | 60/40
SCL 16/12 | 50/35 – 40/30- 35/25 -30=20

volume 15 + 10 | 6+6
skill pullup + ktc

💥metcon
” BALLERINE & GUANTONI “

FT
2000 / 1500mt bike erg
25 bbjo
2000 / 1600mt ski or 1600mt run
25 bbjo
2000 / 1500mt bike erg

time cap 25′

💥 metcon
” SURVIVE “

for time

50 CO
40 WB SHOT
30 GHD situps / abmat situps
20 hspu

rest 2′

50 CO
40 WB SHOT
30 GHD situps / abmat situps
20 SHSPU

rest 2′

50 CO
40 WB SHOT
30 GHD situps /abmat situps
20 C2W

💥 metcon
” NO CURE “

FT
24/19 kcals echo bike
15 bmu
24/19 kcals.
12 bmu
25/19 kcals
9 bmu

time cap 12′

• each time you break the BMU you mist perform 12/10 kcals bike !

SCL –》 skill : elastic band bmu / c2b / pullup
volume : 12 – 9 – 6

💥HEAVY DAY

every 1.30″ x 6 sets
1* wave : 3-2-1 squat snatch
2* wave : 3-2-1 sqat snatch ( peso maggiore della 1* wave )

every 2.30″ x 5 sets
5 back squat tempo 33X1

💥 metcon
” CHICKEN LEMON RICE “

with a partner
amrap 15 ‘

5-10-15-20……
C & J ( IGYG )
Sinchro situps
BJO ( IGYG ) *

• continue add 5 reps to each movement
  at the end of the round

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30/ 20

💥metcon
” GYM TROUBLE “

4 x 3 ON | 1.30 OFF ( tot 16 ’30 )

15 TTB
10mt HSW ( 5 + 5)
max burpee RMU

SCORE IS TOTAL RMU !

SCL –》 skill : one leg ttb | ktc
hand stand walk plate or walk away from wall
low ring banded rmu