Mese: Marzo 2024

💥 metcon
” BLACK JESUS “

EMOM 29′ alt. ( 6 RDS ) | 40″ ON – 20″ OFF
0′ 00 max BBJO @ 75/60
1′ 00 max BMU
2’00 max ABMAT SITUPS W/ plate @15/10 or GHD
3’00 max KCALS
4’00 REST

✔ ALL CAT.

💥 HEAVY DAY

👉 every 1’30” x 9 sets
POWER SNATCH

2 x 3 D&G @ 70%
3 x 2 D&G @ 80%
4 x 2 D&G @ 90%

👉 every 2’00 x 6 sets
BACK SQUAT
6 x 3 @ 80%

💥 metcon
” TRIPLE JACKIE “

2 RFT
1000mt row IGYG
50 synch thrusters
30 synch pullups

cap 16’00

✔ ALL CATEGORYS @ 20/15

💥 metcon
” JUDAS “

for time
15 HSPU
12 FS
400mt run
6 C & J
3 LRC
6 C & J
400mt run
12 FS
15 HSPU

cap 16′

deficit hspu man : bumper 20+5
woman : 10+5

💥metcon
” INTERSTELLAR “

every 3’00 x 4 rds
1’00 max kcals
10 DB bench / floor presses
30 DUCO

score 1 : il tempo del RND peggiore !
score 2 : il totale delle kcals

💥 metcon
” TEXAS “

AMRAP 20′

16 alt. pistol squat
ttr + rmu + dips*
15mt hsw ( 7,5 + 7,5 )**

HEAVY DAY

👉 every 1.30-2.00 x 5 sets
SQUAT CLEAN D&G
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%

👉 every 1.30-2.00 x 7 sets
PUSH JERK
2 x 4 @ 60%
3 x 3 @ 70%
2 x 3 @ 80%

🛡 bulletproof
EMOM 12′ alt. ( 3 sets )
a. 5-8 weighted stirct pullups DB
b. 14 alt. DB curls
c. 8/ side one DB strict press
d. 15 DB over head french press

💥 metcon
” ACAPULCO ”

for time

3 RDS
21 TTB
12 sandbag shouldering* / bb muscle cleans

then….

3 RDS
21 V-ups
20 alt. step sandbag bear hug lunges / front rack BB alt. step lunges

cap 20’00

💥 metcon
” IRIS “

every 5′ x 4 RDS

15/12 kcals ski-row-bike erg
100 double unders
15/12 kcals

• score 》 il tempo del rnd peggiore !

💥metcon
” FIRESTONE “

for time
200mt run
10 SHSPU
9 squat snatch
200mt run
10 SHSPU
7 squat snatch
200mt run
10 SHSPU
5 squat snatch
200mt run
10 SHSPU
3 squat snatch
200mt run
10 SHSPU
1 squat snatch

cap 17’00