Thursday, February 28, 2019
Class:
All
Workout Name:
None
Description:
strength
E2mom 12
Bench Press 8 reps 60/70%
interval
Amrap 5'
30 double unders
20 push ups
10 squat
rest 2
Amrap 5'
30 double unders
20 burpees
10 box jump
cool down:
10' of run
E2mom 12
Bench Press 8 reps 60/70%
interval
Amrap 5'
30 double unders
20 push ups
10 squat
rest 2
Amrap 5'
30 double unders
20 burpees
10 box jump
cool down:
10' of run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Wednesday, February 27, 2019
Class:
All
Workout Name:
None
Description:
Active recovery
u can choose one of this tree option:
1) 25' of row ( steady 1:50 for man 2:10 for woman)
2) 30' of mobility
3) 4km of run
u can choose one of this tree option:
1) 25' of row ( steady 1:50 for man 2:10 for woman)
2) 30' of mobility
3) 4km of run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 26, 2019
Class:
All
Workout Name:
None
Description:
Strength
5 round of Complex
3 deadlift
3 power clean
3 stoh
Rest 2' every round
Gymnastic :
Emom 15'
1' 10 pull ups 6 snatch kb
2' 10 hspu 6 clean kb
3' rest
RX M 24kg W 20kg
Sc M 20kg W16kg
mid-line
30/20/10
ghd sit ups
every round 30" of rest
5 round of Complex
3 deadlift
3 power clean
3 stoh
Rest 2' every round
Gymnastic :
Emom 15'
1' 10 pull ups 6 snatch kb
2' 10 hspu 6 clean kb
3' rest
RX M 24kg W 20kg
Sc M 20kg W16kg
mid-line
30/20/10
ghd sit ups
every round 30" of rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 25, 2019
Class:
All
Workout Name:
None
Description:
strength
E2mom 12'
Front Squat 8 reps 60/70%
19.1 Re-do
As many reps are possibile in 15'
19 wall ball
19 cal row
or
3 round of
21 burpees lateral barbell
15 toes to bar
9 p.snatch
Rx M 50kg W 40kg
Sc M 40kg W 30kg
cool down
hip mobility and stretching
E2mom 12'
Front Squat 8 reps 60/70%
19.1 Re-do
As many reps are possibile in 15'
19 wall ball
19 cal row
or
3 round of
21 burpees lateral barbell
15 toes to bar
9 p.snatch
Rx M 50kg W 40kg
Sc M 40kg W 30kg
cool down
hip mobility and stretching
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 22, 2019
Class:
All
Workout Name:
None
Description:
strenght
E2mom x 10 rnds
2 clean Tng + 2 front squats
increase Weight every rounds
start 60%
8' emom
odd : 10 deadlift 65%
even : max effort box jump
complex of :
1 pull ups + 2 chest to bar+ 3 toes to bar
complete 6 rnds rest 90" every rnds.
roma td wod3
E2mom x 10 rnds
2 clean Tng + 2 front squats
increase Weight every rounds
start 60%
8' emom
odd : 10 deadlift 65%
even : max effort box jump
complex of :
1 pull ups + 2 chest to bar+ 3 toes to bar
complete 6 rnds rest 90" every rnds.
roma td wod3
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 20, 2019
Class:
All
Workout Name:
None
Description:
strenght
8' emom
odd : 10 push press 65%
even : max effort hspu
3 Rnds
400 mt run
20 power cleans 60/40 kg
600 mt row
20 push jerk
140 du
20 front squat
8' emom
odd : 10 push press 65%
even : max effort hspu
3 Rnds
400 mt run
20 power cleans 60/40 kg
600 mt row
20 push jerk
140 du
20 front squat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 19, 2019
Class:
All
Workout Name:
None
Description:
Strenght
E2mom x 10 rnds
2 snatches Tng + 2 overhead squat
increase Weight every rounds
start 60% of your 1Rm
roma td wod3
gymnastic conditioning
ladder 1-10/2-9/3-8 etc
1 peagboard
10 push ups
3x400 mt row
2x800 mt row
1x1200 mt row
rest 1/2
E2mom x 10 rnds
2 snatches Tng + 2 overhead squat
increase Weight every rounds
start 60% of your 1Rm
roma td wod3
gymnastic conditioning
ladder 1-10/2-9/3-8 etc
1 peagboard
10 push ups
3x400 mt row
2x800 mt row
1x1200 mt row
rest 1/2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 18, 2019
Class:
All
Workout Name:
None
Description:
strenght
emom :
8' emom
odd : 10 back squat 65%
even : max effort wall ball
3 rnft :
15 ring dips
15 chest to bar/pull ups
30 ghd sit ups
then
7' amrap
10 thruster 45/28 kg
12 burpees over barbell
15 push press
rest 3'
3 km run for time
emom :
8' emom
odd : 10 back squat 65%
even : max effort wall ball
3 rnft :
15 ring dips
15 chest to bar/pull ups
30 ghd sit ups
then
7' amrap
10 thruster 45/28 kg
12 burpees over barbell
15 push press
rest 3'
3 km run for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 15, 2019
Class:
All
Workout Name:
None
Description:
strength
e2mom 16'
1) Deadlift
2) bench press
8reps 70%
9amrap
5 squat clean
10 snatch kb
15 deadlift
RX 80kg 22,5 Scaled 60 17.5 Man
Rx 60 17.5 Scaled 40kg 12,5 Woman
mid-line
30 back extension
20 g.morning barbell
4 sets rest 1'
e2mom 16'
1) Deadlift
2) bench press
8reps 70%
9amrap
5 squat clean
10 snatch kb
15 deadlift
RX 80kg 22,5 Scaled 60 17.5 Man
Rx 60 17.5 Scaled 40kg 12,5 Woman
mid-line
30 back extension
20 g.morning barbell
4 sets rest 1'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 13, 2019
Class:
All
Workout Name:
None
Description:
Strength
Ohs
8 60&
8 60%
6 70%
6 75%
4 80%
4 85&
rest 1' bw sets
Interval - 3 round -
5'amrap
200mt run
10 pistol squat
rest 1'
cool down
stretching and mobility
Ohs
8 60&
8 60%
6 70%
6 75%
4 80%
4 85&
rest 1' bw sets
Interval - 3 round -
5'amrap
200mt run
10 pistol squat
rest 1'
cool down
stretching and mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 12, 2019
Class:
All
Workout Name:
None
Description:
5 Round
300mt row
21 push press
15 toes to bar
9 deadlift
Accessory
30/20/10
hspu
clean with db
45'' hollow
15" rest
45" arch
15" rest
4 rounds
met-con
weigth deadlift
Scaled 70/55kg
Rx 90/65
300mt row
21 push press
15 toes to bar
9 deadlift
Accessory
30/20/10
hspu
clean with db
45'' hollow
15" rest
45" arch
15" rest
4 rounds
met-con
weigth deadlift
Scaled 70/55kg
Rx 90/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, February 08, 2019
Class:
All
Workout Name:
None
Description:
strenght
Deadlift
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
in 3' max effort of :
ring dips
rest 1'
3' of : American Swings 32/24 kg
rest 1'
3' of : power clean 70/50 kg
rest 1'
3' of : cal row
rest 1' and repeat
Stamina
8' emom
5 squat snatches 70 % + 5 ring muscle ups
Deadlift
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
in 3' max effort of :
ring dips
rest 1'
3' of : American Swings 32/24 kg
rest 1'
3' of : power clean 70/50 kg
rest 1'
3' of : cal row
rest 1' and repeat
Stamina
8' emom
5 squat snatches 70 % + 5 ring muscle ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, February 06, 2019
Class:
All
Workout Name:
None
Description:
strenght
Bench press
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
8 emom
5 p.clean 70% + 5 strict hspu
chest to bar + bar muscle ups(16' time)
10 rnds 1+1 add 1 rep every rounds find your max effort
every rounds 10 burpees
in 3'' x 6 rnds
12 pull ups
12 burpees
12 alternate snatches with 1 dumbbell 22/15 kg
Bench press
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
8 emom
5 p.clean 70% + 5 strict hspu
chest to bar + bar muscle ups(16' time)
10 rnds 1+1 add 1 rep every rounds find your max effort
every rounds 10 burpees
in 3'' x 6 rnds
12 pull ups
12 burpees
12 alternate snatches with 1 dumbbell 22/15 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, February 05, 2019
Class:
All
Workout Name:
None
Description:
Strenght
10'
push press behind the neck + 2 squat jerk
20' emom
1) 4/5 strict ring muscle ups(work with elastic band)
2) 50" handstand hold
3) 10/15 strict pull ups
4) 45" hollow position
5) 15 ring push ups
22' amrap
5 shuttle run 15 mt(10 volte avanti e indietro)
15 ground to overhead 70/50 kg
30 box jump over 24"/20"
60 double unders
10'
push press behind the neck + 2 squat jerk
20' emom
1) 4/5 strict ring muscle ups(work with elastic band)
2) 50" handstand hold
3) 10/15 strict pull ups
4) 45" hollow position
5) 15 ring push ups
22' amrap
5 shuttle run 15 mt(10 volte avanti e indietro)
15 ground to overhead 70/50 kg
30 box jump over 24"/20"
60 double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Strenght
10'emom
2 push press behind the neck + 2 squat jerk
20' every minute on the minute
1) 4/5 strict ring muscle ups(work with elastic band)
2) 50" handstand hold
3) 10/15 strict pull ups
4) 45" hollow position
5) 15 ring push ups
22' amrap
5 shuttle run 15 mt(10 volte avanti e indietro)
15 ground to overhead 70/50 kg
30 box jump over 24"/20"
60 double unders
10'emom
2 push press behind the neck + 2 squat jerk
20' every minute on the minute
1) 4/5 strict ring muscle ups(work with elastic band)
2) 50" handstand hold
3) 10/15 strict pull ups
4) 45" hollow position
5) 15 ring push ups
22' amrap
5 shuttle run 15 mt(10 volte avanti e indietro)
15 ground to overhead 70/50 kg
30 box jump over 24"/20"
60 double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, February 04, 2019
Class:
All
Workout Name:
None
Description:
strenght
Back squat
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
Stamina
8' emom
5 push press 65% + 3 bar muscle up or 5 chest to bar
Snatch
Every 90 for 15
3 squat snatches
Increase weight every rounds
3rnds for time
15 p.snatches 50/35kg
15 box jumps 24/20
15 metri affondi walking overhead 2kb 24/16 kg
Back squat
8 65%
8 67%
6 73%
6 77%
4 83%
Then max effort 73%
Stamina
8' emom
5 push press 65% + 3 bar muscle up or 5 chest to bar
Snatch
Every 90 for 15
3 squat snatches
Increase weight every rounds
3rnds for time
15 p.snatches 50/35kg
15 box jumps 24/20
15 metri affondi walking overhead 2kb 24/16 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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