Mese: Aprile 2024

HEAVY DAY

W.O.D.

A. in 15′ find your heavy single
SQUAT CLEAN & PUSH PRESS

B . every 2’00 x 6 sets ( 12’00 )
FRONT SQUAT
2 x 4 @ 75%
4 x 3 @ 80-85%

W.O.D.
” PELIGRO “

for time

50 wall vall shots
12 ring muscleup
40 wall ball shots
9 ring muscleup
30 wall ball shots
6 ring muscleup

💥 metcon
TEST

FOR TIME
5K RUN

cap time 40′

💥 metcon
” CARRAMBA “

7 x 2’00 ON | 1’00 OFF ( 20’00 )
10 C2B
10 C&J T& G ( any style)
max BBJO @ 75/60

• score is total reps BBJO

💥 metcon
” TROUBLEMAKER “
for time

40 abmat situps w/ plate 10|5 or GHD
4 LL RC
1000/800 mt row/ ski
30
3
500/400mt
20
2
250/200mt

Cap 16′

💥 HEAVY DAY

👉 HANG POWER SNATCH
every 1’30” x 7 sets ( 10.30 )
2 x 3 T&G @ 70%
5 x 2 T&G @80-90%

👉 BACK SQUAT
every 2’00 x 6 sets ( 12’00 )
2 x 3 @ 75%
4 x 3 @ 85%

🛡 Bulletproof
3 sets
10-12 BB Z-PRESS
10-12 BB CURLS
10-12 banded push down

• rest 1’00-

💥 metcon
” BOOMBAP “

for time
100 du o 70 hdu
20 alt. ktb / db suite case wl lunges
7 x ( 1 ww + c2w )

rest 1’00

100 du o 70 hdu
20 alt. ktb / db front rack wl lunges
5 x ( 1 ww + 1 c2w )

rest 1’00

100 du o 70 hdu
20 alt. ktb / db OH wl lunges
3 x ( 1 ww + 1 c2w )

cap 14′

💥metcon
” GRISSINBON “

for time

2 RDS
600mt run
25 OHS
2 RDS
25 DUCO
25 DL

cap time 22′

💥metcon
” OSVALDO “

AMRAP 15′

10 pullups
25ft HSW*
10 TTB
10 HSPU

*25ft = 7,62mt = 1 rep

☀️HEAVY DAY

👉POWER CLEAN
EVERY 1’30”
3 x 3 @ 75%
2 x 2 @ 85%
2 x 1 @ 90-95% 1RM PC

👉 SPLIT/PUSH JERK
EVERY 1’30”
1 x 4 @ 60%
2 x 3 @ 70%
4 x 2 @ 80%