Mese: Dicembre 2023

💥 metcon
” RYAN | CF BENCHMARK | RETEST “

5 RFT
7 RMU
21 target burpees 30/20 cm

cap time 20′

SCL 3 – 5 RMU / low ring banded strict rmu

A –》 every 2′ x 5 sets
find 5 RM OHS

B –》 every 2′ x 5 sets
find 5RM deadlift

🛡 bulletproof
4 sets
5-6 strict weighted pullup ( DB )
8-10 / side chainsaw Db row
8-10 db front raises

📈 extra class
every 2′ x 5 sets
find 5RM bench press

💥 metcon
” RIONE R2F “

amrap 12′ ladder
6 DB devil presses
8/6 kcals ECHO ( +2 each round )
12 C2B

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 or less
skill –》 pullups / banded strict pullups

💥 metcon
” GHIBLI “

5 RFT
400mt run
10 thrusters

cap time 17′

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

volume scaling 4 rds

💥 metcon
” PELOTA “

AMRAP 26 ‘
55 deadlift
55 wall ballshots 9/6
55 kcals row
55 pushups

FLOW –》 split work as needed !

RX 100/70
SCL 70 /50 or less

💥 metcon
” SNAPDRAGON “

amrap 12′

10 hang power snatches
30″ max reps double unders
10 knees to elbow

RX 50 / 35 | HEAVY JUMP ROPE
SCL 40 / 30 – 30 / 20
skill –》 ktc | single unders

💥 metcon
” BLEED ”

0.00 – 9.00 | AMRAP ladder

1 power clean
2 alt. front rack lunges
2 mix HSPU ( 1 strict + 1 kipping )

2
4
4

3
6
6

etc….

9.00 – 15.00
find 1 RM BB complex
1 clean ( any style ) + 1 hang clean ( any style ) + 1 stoh UB

RX 40 / 30
SCL 35 / 25 – 30 / 20
skill : elevated hspu / box pike pushups

💥 metcon
” WAR ZONE “
5 x 3’00 ON | 1’00 OFF
20 / 16 kcals row
12 burpees bjo
max kcals ECHO ( altrimenti lo stesso attrezzo )

score is max kcals !

volume scaling : 16 / 13 kcals | 10 bbjo

💥 metcon
” RHABDO PARTY “

2 x AMRAP 6’00 / REST 3’00

buy in 50 ABMAT / GHD situps
…then
2-4-6-8-10…….DB Alt. HANG SNATCH
4 burpees bjo 75 / 60 after each set

R2F 32.5 / 22.5
RX 22.5 / 15
SCL 15 / 10 – 60 /50cm

volume scaling 35 situps

💥metcon
” WONKA “

4 x 3’00 ON | 1’30 OFF
10 deficit HSPU @ 2 x bumper 20kg
15 C2B
max DUCO

score 👉 total DUCO ( bello eh ! )

RX –》 come prescritto
SCL –》 hspu @ 2 x bumper 10 kg / no bumper / elevated HSPU / box pike pushups | pullups / banded strict pullups
| SUCO or DU

volume : 7-8 hspu