Autore: Italo

☀️ metcon
“ CLIMBIKE “

in 20’ partitioned anyway

30 rope climb
Max meters bike ( score )

☀️ HEAVY DAY

every 2’
SQUAT SNATCH
2 x 3 D&G @70%
3 x 2 D&G @80%

BACK SQUAT
every 2’
1 x 4 @ 65%
2 x 3 @ 75%
3 x 2 @ 85%

💥 metcon
” LOVE HANGHOVER

E2MO2M x 7 RDS ( 14’00 )
36 double unders
9 toes to bar
3 power cleans

score = the final completed weight on the barbell !

🎇metcon
“ KELLY “

5RFT
400mt run
30 box jump ( step down )
30 wb shots

cap 30’

💥metcon
” LEGLESS DAY “

for time

40 GHD situps
40 TTB
30 HSPU
30 C2B
20 SHSPU
20 SPU
10 WALL WALKS
10 PULLOVER

CAP 16′

💥 HEAVY DAY | WEIGHTLIFTING

👉 in 15′
POWER CLEAN
find your heavy single of the day

👉 every 2′ x 5 sets
1 power clean + 5 push press T&G @ 70% 1RM P.P.

💥 metcon
” FUZZY “

EMOM as long as possible
6 ths
6 bbjo

cap 20’00

💥metcon
” ENDURE THE COLISEUM “

for time
50 kcal ski / row
50 kcal bike
75 double unders
50 kcal ski / row
50 kcal bike
75 double unders

cap 20′

💥 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%