Mese: Settembre 2023

💥Metcon
“KILLER BEE “

amrap 16′

16 DUCO
2 / 1 rope climb
6 DB alt. pw sn
6 c2w
8 dual DB front squat

RX 2 x 32 / 25
SCL weight : 2 x 22.5 / 15 or less
skill half rope climb / laying to stand rope climb | elevated c2w / box pike pushups /
pike pushups | 2 x CO / 1 x du / 3 x su
volume 8 DUCO – 1 rope climb – 6 pw sn – 4 c2w – 8 fr sq

💥 metcon
” FELIZ ” ( 19’00 )

for time
9-6-3
rmu
12-9-6
BBJO 75/60

cap 7′

rest 5′

9-6-3
bmu
12-9-6
BBJO 60/50

cap 7′

volume scaling : 9-6-3 | 6-4-2
BMU –》 banded bmu / c2b / pullups
RMU –》 low ring banded strict rmu + strict ring dip

💥 WL
👉 find the heavy 5 reps of SPLIT JERK from rack / block for the day in 10′

👉 EMOM 10 ‘
1 squat clean
find your havy set of the day

💥metcon
” QUIET STORM “

with a partner🤸‍♂️🏋‍♂️
amrap 21′

30 kcals ROW
20 lateral burpees over the row
10 synchro power snatches

Flow :
ROW & BOR split works needed with one person working at a time
🏋‍♂️RX 60/40
SCL –> WEIGHT :50/35 – 40/30 – 35/25 – 30/20
👇volume 20/14/6

💥metcon
” DRUNK & LOUD “

2 RFT

30mt suite case KB walking lunges
400mt run
10 wall walks
500/400mt row

cap time 20′

RX 2x 24 / 16 | RX + 2 x 32 / 24
SCL –》 weight : 2 x 16 / 12 or less
skill : half wall walk / box walk
volume : 20mt walking lunges – 6/ 8 ww

💥metcon
” RACING GRACE “

for time
30 clean & jerks
30 / 24 kcals echo bike

cap time 7′

RX 61 / 43
SCL weight : 50 / 35 – 40 / 30 – 35 – 25

💥metcon
” HEAVY CINDY “

amrap 20′
5 pullups
10 pushups
15 air squats

RX wearing vest
SCL NO vest | strict banded pullups | knee pushups

💥metcon
” SATURDAY NIGHT “

for time

600mt run
10 DB floor presses
8mt hsw
4 hang squat snatch

500mt run
10 DB floor presses
8mt hsw
3 hang squat snatch

400mt run
10 DB floor presses
8mt hsw
2 hang squat snatch

cap time 17′

RX 2 x 25 / 17.5 | 70 / 50
SCL–》 weight : 2 x 20 / 15 or less | 50 / 35 – 40 / 30 – 30 / 20
volume : 5mt hsw
skill : 16 face to wall tap shoulders

💥metcon
” VOGUE “

part 1
armap 9′

9 pullups
3 ktb’s thrusters
9 pullups
6 ktb’s thrusters
9 pullups
9 ktb’s thrusters
etc…..

rest 1′

part 2
EMOM 10′

1 C & J
for load –》 score is total kg lifted

RX 2 x 24 / 16
SCL –》 weight : 2 x 16 / 12 or less
skill : banded strict pullup / jump pullup
volume 6-7 pullups | 2-4-6-…. ktb thrusters

💥 metcon
” BAILANDO “
with a partner

AMRAP 30′
100 kcals bike
100 ktb / db snatch alt.
100 ghd / mb situps

👉 FLOW : split work needed with one person working at a time !

RX 24 / 16 | + 32 /24
SCL 16 / 12 – 12 / 8 | mb 9 / 6
volume: 80 – 80 – 80