Mese: Novembre 2023

💥 metcon
” CROCI € CRISTI “

3 x 6’00 on | 2’00 off
400mt run
25 GHD / ABMAT situps
5 x ( 1 wallwalks + 1 c2w )
max reps burpee RMU

SCL elevated c2w / box walks + pike pushups
burpee c2b / pullups

volume : 20 siutps | 4 x ww + c2w

💥 W 👉 GO HEAVY !

every 2 ‘ x 5 sets
5 – 4 – 3 – 2 – 1

push jerk
ramp up fino alla singola piu pesante del giorno !

every 2′ x 5 sets
1 squat clean + 5 front squat
1 sq. cl. + 4 fr. sq.
1 sq. cl. + 3 fr.sq.
1 sq. cl. + 2 fr.sq.
1 sq. cl. + 1 fr.sq.
work up to heavy complex of the day

💥 metcon
” CVLT “

EMOM 15′ alt.
a ) 20 TTR
b ) 20 / 16 kcals row
c ) max reps OHS
d ) rest

score –》 total OHS

RX 50 / 35
SCL weight : 40 / 30 – 25 / 25 – 30 / 20
skill : knee raises

💥 metcon
” CRINGE “

every 3′ x 5 rounds
21 wallball shots
15 box jump overs
9 clean & jerks

score : il tempo del round peggiore !

RX 60 / 40 | 9 / 6 – R2F 12 / 9
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20 | 6 / 3
skill : step over box
volume : 15 wb – 10 bjo – 6 c & j

💥metcon
” 168 SESTERZI “

for time
21-18-15-12-9-6-3
pullups
hspu

cap 10′

SCL banded strict pullups | elevated hspu / box pike pushups / pike pushups

volume scl 18-15-12-9-6-3

💥 metcon
” TWILIGHT ZONE “
4 x amrap 3′ | 2′ OFF

2 rmu
5 hang power snatch
6 box jump overs

R2F 4 RMU – 60 /40
RX 2 RMU – 60 / 40
SCL 1 / 2 RMU – 50 / 35
SKILL –》 low ring banded rmu | step over box
weight : 40 / 30 – 35 / 25 – 30 / 20

💥 metcon
” ELM STREET “

for time

21 DL
15 TTB
9 hang DB clusters

15 DL
15 TTB
9 hang DB clusters

9 DL
15 TTB
9 hang DB clusters

cap 12′

RX 100 / 70 | 2 x 22.5 / 15
SCL 70 / 50 | 2 x 15 / 10
skill : one leg TTB / KTC / supinated TTB

💥 metcon
” GIDEON “

amrap 12′

4 wall walks
12 synchro ktb swings
200mt partner ktb carry

FLOW –》 dividete i wall walks come volete , i 200mt vanno percorsi insieme !

R2F ktb 32 / 24 – 2 x 22.5 / 17,5
RX 24 / 16 – 2 x 20 / 15
SCL 16 / 12 – 2 x 15 / 10
skill : half wall walks / box walk

💥 metcon
” HELL N BACK ”

5 x 3’00 ON | 2’00 OFF

750 / 600 mt bike erg
120 suco
max burpees target 15cm in the time remaining

• score is total burpees target
  volume scl 80 suco
  skill : 80 du / 240 su

💥 metcon
” TELEKINESIS “

for time

800mt run
30 hspu
30 steps front rack lunges
600mt run
20 hspu
20 steps front rack lunges
400mt run
10 hspu
10 stepa front rack lunges

cap time 25′

RX 1° 40/30 – 2° 50/35 – 3° 60 /40
SCL –》 weight : 20/15 – 25/ 20- 30/25 – 35/30
skill : elevated hspu / box pike pushups / pike pushups
volume : 25-25 / 15-15 / 5 -5