Mese: Novembre 2023

💥 metcon
” THE SPECTRE “

FOR TIME
1000mt row
then
5 RDS
15 GHD situps
3 x ( 3 pullups + 2 c2b + 1 bmu UB ! )

cap 15′

R2F 20 ghd
RX come prescritto
SCL –》 skill : elastic band bmu / 3 ups + 3 c2b / 6 strict pullup | ghd parall / abmat situps /

💥 HEAVY DAY

👉 every 2.30 x 7 sets
3-2-1-1-1-1-1 OHS
inizia al 60% 1rm snatch ed aggiungi peso ad ogni set fino alla singola più pesante del giorno !

👉 find 10RM deadlift for the day

💥 metcon
” VATICANO “

4 x 3’00 on | 1.30 off
18-16-14-12 KTB stoh
26-24-22-20 t2b
max kcals in the time remaining

• score is total kcals !

RX 2 x 24 / 16
SCL –》 weight : 2 x 16 / 12
skill : one leg t2b / ktc / supinated t2b

volume :
15-12-10-8 stoh
22-20-18-16 t2b

💥 metcon
” PARTNER ROWING KELLY “

5 RFT
with a partner

400mt row
30 box jumps @ 60/50
30 wall ball shots 9/6 ( NON partner )

FLOW –》 divide all exercises as needed !

cap time 25 ‘

SCL –》 box step up
wb 6 / 3
volume 200mt row – 20 – 20

💥 metcon
” AIRBNBITCH “

PART 1
in 8’00
800mt run
1RM bear complex*

• –》 1 power clean
  1 front squat
  1 stoh
  1 back squat
  1 stoh
• rest 3′ –

PART 2
in 5’00
800mt run
max reps thrusters

RX 40 / 30
SCL 30 / 20
volume scl –》 600mt run