Mese: Gennaio 2024

metcon
” ORTLES “

in 2’00
20 SUCO
200mt run
max burpee plate

• rest 2’00 –

in 4’00
40 SUCO
400mt run
max burpees plate

• rest 2’00 –

in 6’00
60 SUCO
600mt run
max burpees plate

• rest 2’00 –

in 8’00
80 SUCO
800mt run
max burpees plate

cap 26′

💥 metcon
” FUORI COL 4 “

3’00 ON | 1’00 OFFx 4 RDS

15 strict HSPU
10 hang power cleans
max cal echo bike

💥 Metcon
” ALCHEMICAL “

every 6’00 x 5 rds
2 LL rope climb
250/200mt row-ski
20 ghd situps
20 alt. pistol squat
20 c2b

score il tempo del rnd peggiore !

👉 every 1.30 x 4 sets
1 snatch balance + 1 ohs + 1 sn. bal.

2 x ( 1+2+1 ) @ 80%
2 x ( 1+1+1 ) @ 83%

👉 every 1.30 x 6 sets
1 below knee squat snatch @85-85-88-88-90-90% 1RM

• 3 x 3 snatch pull from riser ( bumper 20kg ) @ 1RM + 10kg

👉 every 2′ x 5 sets
2 back squat @ 85-90%

🛡 bulletproof
3 sets
8 DB bench press
8 weighted strict pullups
1’00 UB KTB/ DB double Waiter walksAHAP
rest 2’00

💥 metcon
” FANTA OPEN 24.1 “

AMRAP 15′

19 wallball shots 9/6
19 deadlifts
19 / 15 cals row

R2F 100 / 70
RX 80 / 55
MASTERS 70 / 50
SCL 60 / 40

💥 metcon
” REDEMPTION “

with a partner ( IGYG )

4 RFT
27 KTB swings
21 TTB
15 STOH
9 BMU

cap 24 ‘

💥 metcon
” CIRCE “

for time
buy in 800mt run
then

10 RDS
5 H PW SN
20 heavy rope DU / 30 DU

then cash out
800mt run

cap time 20′

💥 metcon
” SULTAN “

EMOM till complete 100 parallette ( 30 cm ) facing burpees :
6 hspu + 6 pullups + max PFB till the end of the minute

cap 20’00

💥 metcon
” HOROSCOPO ”

part 1 | 0’00 – 10’00
amrap 10′ ladder
1 rmu
5 shuttle run*
2 rmu
6 shuttle run*
3 rmu
7 shuttle run
…….

• 1 shuttle run = 7,5 mt + 7,5mt

part 2 | 10’00 – 15’00

1RM complex
3 thrusters + 2 front squat + 1 stoh UB
( from rack / rig / block )

💥 metcon
” PUNTIFRAGOLA “

AMRAP 12′ | ladder +2
4 thrusters
4 c2b
4 bfb
6
6
6
8
8
8
……..

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20 – 20 / 15
skill : pullups / banded strict pullups
volume : +1 each rnd