Saturday, December 29, 2018

Class:
All
Workout Name:
None
Description:
team wod
murph with vest
run togheter 1600 mt
100 pull ups
200 push ups
300 air squats
run togheter 1600 mt
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
team wod
murph with vest
run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 28, 2018

Class:
All
Workout Name:
None
Description:
Strenght: Aprea

2 rounds of cycling max effort
barbell 50-40 kg - 40-30 kg
in 4'
high hang power snatch
rest 2'
in 3'
hang power snatch
rest 2'
in 2'
power snatch
rest 2'

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, December 27, 2018

Class:
All
Workout Name:
None
Description:
Strenght: Aprea

Conditioning
alternate un rounds controllato e lento e un rounds veloce, Variazioni di Velocit
in 8' emom
odd: 45" run fast 15" rest
even : 30" ring muscle ups 30" rest
2' rest then
in 8' emom
odd :30" assault bike fast 30" rest
even : 30" Power Snatch t&g 50/35kg 30" rest
2' rest then
in 8'emom
odd :30" max effort burpees 30 " rest
even : 20/15 wall ball unbroken 30"rest

accessory choose one of this:
1) tabata : pull ups strict
2) good morning with 2 kb 4x12 reps rest 1'
3) 20' amrap cindy
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, December 26, 2018

Class:
All
Workout Name:
None
Description:
Strenght: Aprea

18' amrap of :
20 kipping pull ups
20 america swings
20 box jump with 2 kettlbells 24/16 kg

12' emom
odd : AFAP hspu no abmat
even : AFAP 15 ghd sit ups

accessory choose one of this:
1) 100 cal assault bike, every 2' 5 burpees pull ups
2) 80 kipping (just kipping no pull up), every time fall down 15 ring row
3) 3x12+12 lunges double kettlebells overhead (24-16kg)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, December 24, 2018

Class:
All
Workout Name:
None
Description:
Strenght: Aprea

Gymnastic conditioning :
in 3' max effort di rope climb
2' rest
3 rounds of
50 double unders
40 wall ball
3 peagboard ascent
20 burpees over box with 1 dumbbell 22-15 kg
10 hspu no abmat
Time cap 25'

2 rounds of cycling max effort
in 4'
high hang power clean
rest 2'
in 3'
hang power clean
rest 2'
in 2'
power clean
rest 2'
barbell
1 round 50-40 kg
2 round 30-25 kg
totale rep
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 21, 2018

Class:
All
Workout Name:
None
Description:
Wod1) Amrap 7'
30 air squat
20 snatch kb 24/20kg
rest 3'
Amrap 4'
Max reps of Snatch 50/40kg


Wod2)
4 rnd
10 hang squat clean db 22.5/17.5
20 toes to bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Accessory Strength
5x8 bench press with db
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
VENERDI
power sn cl grip+p.press+fr squat40% 4x2+2+2
pw clean+hang clean+jerk
60% 2x2+1+270% 2x2+1+175% 2+1+1
80% 2+1+185% 3x1+1+1
hang clean pulls
90% 2x3100% 2x3110% 3x2
back squat piramidale inverso
90% 280% 570% 785% 375% 565% 7
bench80% 5x3
ghd3x15
Performed by 0 athletes
Podium
Male:
Female:

Wednesday, December 19, 2018

Class:
All
Workout Name:
None
Description:
- Aerobic Day -

Run
800 mt fast
800slow
2' of rest
600 fast 600slow
1'15" rest
400 fast 400 slow
rest 45"
200 fast 200 slot

Target: 800mt under 2'30"/ 3'
600mt 2'/2'30
400mt 1'4/2'
200' 30"/40"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Gymnastic - Press day-
1' of kipping hspu with ab mat
rest 40"
1' of strict hspu with ab mat
rest 40"
1' of strict hspu or kipping hspu without ab mat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
MERCOLEDI
muscle sn+push press b.n.+ohs40% 4x2+2+2
pw snatch
60% 2x370% 2x375% 280% 5x2 one round every 30"
concentric jerk60% 2x370% 375% 280% 3x2
snatch balance+ohs
60% 2x2+270% 2x1+275% 1+280% 1+285% 2x1+1
lift off 6" isometric rest under kneesn grip
90-95% 8x1
roman dedlift (gambe tese)% clean
70-80% 5x3
plyo box jumps5x10
Performed by 0 athletes
Podium
Male:
Female:

Tuesday, December 18, 2018

Class:
All
Workout Name:
None
Description:
- Work on intensity -

Wod 1 Time cap 9'
15 burps Facing barbell
15 Hang Power Snatch 45/35kg
12/12 9/9 6/6 3/3

Wod 2
4 rnd
20mt walking lunges with 2 kb in front position 24kg
30 aswing 20/16kg
15 ring dips
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Ghd Back Estension
20" work
20" rest
10 sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
LUNEDI
muscle sn+push press b.n.+ohs 40% 4x2+2+2
barski snatch50% 3x3
hang snatch E I C I4-2-X-2
60% 2x270% 2x275% 280% 185% 3x1
sn pulls90% 2x3100% 4x3
fr squat80% 2x385% 390% 5x2
pull up3x10
Performed by 0 athletes
Podium
Male:
Female:

Monday, December 17, 2018

Class:
All
Workout Name:
None
Description:
amare 4'
16/14 cal a.bike + 5 ohs 50/40kg
rest 2'
Amrap 4'
16/14 cal row + 5 Front Squat 50/40kg
Amrap 4'
30 double unders + 5 thruster 50/40kg
rest 2'
Max reps in 4' of H.P.Clean 50/40kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Gymnastic - Pull Day -
1' max reps of kipping pull ups
40" of rest
1' of C2Bar
40" of Rest
1' of bar Muscle Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Mid-line
20" hold hollow position
20" rest
10 sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Accessory - strength
Emom 10' 10 push press DB
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 14, 2018

Class:
All
Workout Name:
None
Description:
aprea find 1 Rm

10' emom (work with your 3 Rm )
3 hang squat snatch
start with your 60%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
metcon
15' amrap
5 overhead squat 40/30kg
10 toes to bar
15 american swings 24-16kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
accessory choose one of this:
a)in 5' max effort of ghd sit ups
b) 3x10 windmill kettlebells sx-dx
c) 5x5+5 squat snatch with dumbbell rest 1'

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, December 12, 2018

Class:
All
Workout Name:
None
Description:
Strenght: seated houlder press
12' e2mom
10 press strict
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Metcon
team wod x2
buy in : each members must do 150 double under
for time
100 wall ball
100 pull ups
100 push ups
100 cal row
100 box jump over
cash out : each member must do 150 double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
a)in 5' max effort of ghd back extension
b) 3 rounds of :
30 russian twist
20 v-ups
10 good morning 40/30 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, December 11, 2018

Class:
All
Workout Name:
None
Description:
aprea find 1 Rm

for max reps of :
in 90 " handstand push ups
rest 30"
in 60 " hspu
rest 30"
in 30" hspu
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
10' emom (work with your 3 Rm )
3 hang squat clean
start with your 60%

gymnastic 15'
2)10 dips 3" hold
3) 45" l-sit
4) 10/8 pull ups strict
5) 45" chinese plank
rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
accessory choose one of this:
1) 100 mt lungees with 2 kb overhead 32/24 kg
2)double tabata with tempo of push ups 313 :
3) 5x10 glute ham raise
rest 1'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, December 10, 2018

Class:
All
Workout Name:
None
Description:
Strenght: back lunges
12' e2mom
10 (5-5) back lunges
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
For max Reps of :
in 90 " pull ups
rest 30"
in 60 " pull ups
rest 30"
in 30" pull ups
totale
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
conditioning :
20' amrap
400 mt row
30 wall ball (must do unbroken)
20 ground to overhead
10 burpees facing barbell
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
accessory
double tabata :
push press kb 24/16kg
then
pistol squat weighted
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, December 08, 2018

Class:
All
Workout Name:
None
Description:
Team WOD of 2 person:
in 6' of time cap "Fran"
21-15-9
then
before 40' 10km of row
change every 500mt
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 07, 2018

Class:
All
Workout Name:
None
Description:
Strenght: OHS (Find ur 1RM)
5@85%
3@90%
1@100%
3x3 60%

Lift
grace
30 cjerk for time
use standard weights

Conditioning
before 15' minutes complete 5 round of DT
12 deadlift
9 h p clean
6 stoh
after 15'
Annie before 8'
21-15-9
Deadlift 100/70kg
Hspu
before 8'
9-15-21
a-swing 32kg 24kg rx Scaled 24/20
burpees without clap
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, December 05, 2018

Class:
All
Workout Name:
None
Description:
Strenght: Bench press (find ur 1RM)
5@85%
3@90%
1@100%
back off: 3x3 60%

Lift
Isabel
30 snatch for time
use standard weight

Gymnastic
"Cindy" Amrap 20'
5 pull ups
10 push ups
15 squat

accessory choose one of this
1)seated db strict press 5x8 reps
rest 45"

2)"every 30"" for 7 sets
3 ring or bar muscle ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, December 04, 2018

Class:
All
Workout Name:
None
Description:
weightlifting program by Aprea Coach


Conditioning
"KELLY" 5 round of
400Mt run
30 box jump 60-50
30 wall ball shots 9/6

Mid-line
Modified Annie
50-40-30-20-10
double under
ghd sit ups

accessory work:
1)
4x10 oh db squat (10 for arm) rest 30" bw sets

2)
4x12 ring dip with vest or weighted 30" bw sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, December 03, 2018

Class:
All
Workout Name:
None
Description:
Strenght:

front squat (find ur 1rm)
5@85%
3@90%
1@100%
back off: 3x3 60%
Gymnastic
emom 12'
1' 12 C2b
2' 20ring row

Met-con - "Pull and Press"
3 round of
21 hpclean 45/35kg
21 wall ball 9/6 kg
15 push press
15 push up
9 front squat
9 tt bar
TIME CAP 15'

accessory work:
1) Back work
3x 15 hip ext ghd rest 1'
3x15 g.morning kb rest 1

2) core work
30" hold hollow position
30" hold plank position
45" side plank
6 rnd (every round change side plank right or left)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, December 01, 2018

Class:
All
Workout Name:
None
Description:
Aerobic threeshold
15 km for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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