Mese: Ottobre 2023

💥 metcon
” BAD NEWS “

5 RFT
11 clean & jerks
22 pullups
33 heavy double unders ( or 66 du )

RX 40 / 30
SCL 35 / 25 – 30 / 20
skill –》 banded strict pullups
volume : 8 – 15 – 30

💥 metcon
” CARTOLINE NERE “

every 5′ x 4 rds
20 ghd / abmat plate 15/10 situps
15 strict HSPU
10 hang power cleans

• score il tempo del rnd peggiore

RX 70 / 50
SCL 60 / 40 – 50 / 35 – 40 / 25 – 30 / 20
skill –》 elevated shspu / box pike pushups

💥 metcon
” NUVOLE SENZA MESSICO “

3 x 6’00 ON | 3′ OFF
50 / 40 kcals echo
400mt run
max reps DU

• SCORE IS DU

volume scaling –》 40 / 32 kcals

💥 metcon
” QUATTROQUARTI “

amrap 15 ‘
5 synch db devil presses
10 synch front rack db lunges alt.
15 synch db deadlifts
100mt synch db shuttle run *

• tratti da 10mt !

RX 2 x 22.5 / 15
SCL 2 x 15 / 10 – 2 x 10 / 6

💥 metcon
” MEDUZA “

for time
42 T2B
21 DB floor presses
21 / 17 kcals ski

rest 1’00

30 T2B
15 DB floor presses
15 / 12 kcals ski

rest 1’00

18 T2B
9 DB floor presses
9 / 7 kcals ski

time cap 14′

RX 2 x 22.5 / 15 | R2F 2 x 32.5 / 22.5
SCL –》weight: 2 x 15 / 10
skill : one leg alt. T2B / KTC / supinated T2B

💥 metcon
” AMORE CANE “

emom 30′ alt.
1 ) 200mt run
2 ) 4 bbjo 60/ 50 + 10 wb shot 9/6
3 ) MUSS RMU

• score is total RMU !

💥 WEIGHTLIFTING🏋‍♂️

👉EMOM 10′
2 below knee hang squat snatch
@ 70-80% 1RM

👉 every 1.30 x 5 sets
3 back squat @ 75%

🛡 bulletproof
3 sets
10 BB Z press
10 BB curls
20 weighted V-ups 10/5

• rest 1.30 –

💥 metcon
” VINCENT CASSETTO “

every 6′ x 4 rds
10 pw sn
10mt hsw
400mt run
10mt hsw
10 pw sn

• score = il tempo del rnd peggiore !

RX 35 / 25
SCL 7 reps @ 35 / 25 – 5mt hsw
skill –》 20 tap shoulders sub 10mt hsw

💥metcon

” TRAUMA “

4 x 3’00 ON | 1’00 OFF
300 / 240 mt ski
20 DB STOH
max reps DL in the time remaining

RX 2 x 22.5 / 15 | 100 / 70
SCL 2 x 15 / 10 | 80 / 55

💥 metcon
” GOLDEN GLOVE “

FT
6 rope climb
21 synch front squat
42 BB floor presses
4 rope climb
15 synch front squat
30 BB floor presses
2 rope climb
9 synch front squat
18 BB floor presses

time cap 15′

RX 60 / 40
SCL 50 / 35 – 40 / 25 – 30 / 20
skill –》 half rope climb / laying to stand rope climb