Friday, June 29, 2018

Class:
All
Workout Name:
None
Description:
Sumo deadlift partenza lenta
6x3 53%
5x4 s 58%
4x5 s 61%
Power Snatch 5x7
2x55%
2x60%
1x65%
Snatch Pull
3x5 110%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Metcon
ladder
1 2 3...10
pull ups
20 21 22.. .30
cal A.bike
then
for time
100 push press 60/40
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata false grip dead hang hold on bar
3-5 sets of 8-12 reps strict pull-ups
3-5 sets of 8-12 reps weighted dips on parallels
3-5 sets of 15-20 reps Australian pull-ups
3-5 sets of 8-12 reps diamond push-ups


accumulate 100 GHD back extensions
50m farmer carry OH position with 20Kg kb
3-5 sets of 5-10 reps pike pulse
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 28, 2018

Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 5-10 reps Russian dips
3-5 sets of 10 reps figure 4 squat (5 side)
3-5 sets of 10 reps later bench jumps (5 side)
3-5 sets of 5-10 reps (each side) Box One Leg Extensions
3-5 sets of 5-10 reps clapping push-up


50m farmer carry front rack position with 25Kg kb
accumulate 100 weighted straight leg crunches
50m Bear Crawl With Foam Roller
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 27, 2018

Class:
All
Workout Name:
None
Description:
a) Bench Press grip medio stop 2" 40/55%
5x5
b)Front squat/overhead
5x7
2x55%
2x60%
1x65%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
c)Metcon barbell
10' amrap
10 p.clean 60/40 kg
10 Burpees box jump over
rest 2'
8'amrap
8 p.clean 70/50 kg
8 burpees
rest 2'
6'amrap
6 p.clean 80/60 kg
6 burpees pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
3-5 sets of 8-12 reps baby Ring Muscle-Up
3-5 sets of 8-12 reps inverted Ring Row
3-5 sets of 5-12 reps Ring Chin-Ups
Tabata low rings side plank hold
3-5 sets of 5-10 reps Tiger push-up


50m farmer carry with 32Kg kb
accumulate 100 hammer jacks
3-5 sets of 5-10 reps (each side) Single Leg Alternating Raises
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 26, 2018

Class:
All
Workout Name:
None
Description:
a) Metcon
intermittent day 30" on /30"off
A. Swings
hspu
double Kettlebells clean
handstand walk
double kb push jerk
ring push ups
double kb Snatch
burpees over kb
rest 2' repeat for 5 rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata parallettes tuck shoulder stand
3-5 sets of 5-10 reps seated dumbell shoulder-press
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press
3-5 sets of 1 wall climb + 10" HS hold
3-5 sets of 8-12 reps inverted Ring Push-Ups


accumulate 100 GHD sit-up
3-5 sets of 5-10 reps (each side) Pallof presses
3-5 sets of 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 rounds for time
100m farmer carry 32/24
20 squat kb rack
20 m barbell oh carry (no lunges) 43/29
20 strict ring dips
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 25, 2018

Class:
All
Workout Name:
gymnastic area
Description:
Tabata rings support
Tabata low rings plank hold
3-5 sets of 8-12 reps Ring Dips
3-5 sets of 8-12 reps elevated feet Ring Rows
3-5 sets of 8-12 reps Ring Push-Ups


50 weighted Russian twist (25 each side)
3 sets of 10 reps (5 each side) bird dog w/ foam roller
accumulate 100 GHD kick-backs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Power Clean
5x7
2x55%
2x60%
1x65%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
metcon
15' amrap
Amrap 15'
50 du
40 Cal row/bike
30 wall ball
20 t2b
10 burpees touch bar overhead
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC PART
Tabata rings support
Tabata low rings plank hold
3-5 sets of 8-12 reps Ring Dips
3-5 sets of 8-12 reps elevated feet Ring Rows
3-5 sets of 8-12 reps Ring Push-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, June 23, 2018

Class:
All
Workout Name:
None
Description:
Team wod x2 :
buy in di 100 pistol squats
then 21-18-15-12-9-6-3 sincro a due di:
-shoulder to over head open 60/35 kg;
-toes to bar;
then amrap cal row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 22, 2018

Class:
All
Workout Name:
None
Description:
A) 5X5 strict pull ups + max barbell row
B)Front Squat 5-4-3-2-1-2-3-4-5 73%-76%-83%-86%-91%
C)barbell conditioning 12'Amrap 12 P.Snatch 50/30 12 Deadlift 12 pull ups then 2 rest 12' amrap of 12 p.clean 60/40 12 Push jerk 12 handstand push ups
D) 8 rounds of : 40"-20" A.b. then 2' rest 8 rounds of : 40"-20" of shuttle run then 2' rest 8 rounds of : 40"-20" of rowing
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 21, 2018

Class:
All
Workout Name:
None
Description:
REST DAY
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 20, 2018

Class:
All
Workout Name:
None
Description:
A)5x8 ring row foot elevated -5x8/12 push ups foot elevated
B)Push press 5-4-3-2-1-2-3-4-5 73%-76%-83%-86%-91%
C) double tabata hollow + Hold L-sit
D)3 rounds of : 500 mt run 15 ring dips 15 wall ball 500 mt AB 15 ring dips 15 wall ball 500 mt Row 15 ring dips 15 wall ball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 19, 2018

Class:
All
Workout Name:
None
Description:
a) heavy snatch 3' mom x 3 rounds 2 S.Snatch 80% + 3 R.muscle ups 2' rest 3' mom x 3 rounds 2 S.Snatch 85% + 2 R.muscle ups + 2' rest 3' mom x 2 rounds 1 S.Snatch 90% + 2 R.muscle ups
B)Thruster 5-4-3-2-1-2-3-4-5 work with 73%-76% -83%- 86%- 91%- rest 2' every rounds
C)10 rounds of 30"-10" Assault bike then 3 rounds of : 12 Oh. Squat 60/40 12 Oh walking lungees 24 cal row then 10 rounds of 30"-10" shuttle run of 22 Meters.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 18, 2018

Class:
All
Workout Name:
None
Description:
a) hspu with deficit find your max, then tabata hspu b)10' emom odd: 5 front squat with % 60 to 80% even 30" max pull ups then rest 2' 10 mom odd : 5 push press as squat with %,even : 30" max effort heavy A.Swings c)clean and jerk 2+2 65%3+2 75%4+1 85%
d)15' Amran 15 cal a.b. 15 chest to bar 15 burps box jump
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 15, 2018

Class:
All
Workout Name:
None
Description:
A) PUSH PRESS + JERK
5+5@70%
4+4@75%
3+3@80%
2+2@85%
1+1@90%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
B)FOR TIME
100 DU
100 CAL ROW
1000 MT RUN
50 DU
50 CAL ROW
500 MT RUN
25 DU
25 CAL ROW
250 RUN
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 14, 2018

Class:
All
Workout Name:
None
Description:
REST
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, June 13, 2018

Class:
All
Workout Name:
None
Description:
Back squat
5@70%
4@75%
3@80%
2@85%
1@90%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
Squat Clean
emom 12'
1)3 high hang clean
2)2 hang squat clean
3)1 clean
70%- 75%- 80%-85%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
12' Amrap
2 ring muscle ups
6 deadlift 120/80
18 cal row
100 du
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
20' emom
-15 A.swings 32/24
-45" arch hold with 2 plates
-12 thruster 2 kb 24-16
-8-6 strict pull ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, June 12, 2018

Class:
All
Workout Name:
None
Description:
16'emom
1- carry 2 kb oh x 30 metri
2- 20 ring row
3-50 mt slitta
4-1' handstand hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
For time
10 mt handstand walk
10 chest to bar
10 handstand push ups with deficit
400 meters
add 1 reps every rounds till 15 reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
12' emom
1- 3 high hang snatch
2- 2 hang squat snatch
3- 1 snatch
3' work with
70% then 75% then 80% then 85%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
C)MIDLINE
2 ROUNDS
20 GHD SIT UPS
20 BARBELL GOOD MORNING
30 BARBELL ROWER
30 STRICT PRESS L-SIT
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 11, 2018

Class:
All
Workout Name:
None
Description:
21-15-9
burpees
push press 60/40
every rounds 400/600/800 mt run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Overhead squat
5x70%
4x75%
3x80%
2x85%
1x90%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
suicide Sprints :
start 0/5 mt - 0/10 mt- 0/15 mt - 0/20 mt
for 5 time rest 3' repeat for 2 time
rest 5'
start 0/15 mt - 0/30 mt- 0/60 mt
for 3 time rest 3' repeat for 3 time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
core stability
2 rounds non for time
30 v-ups
30 arch rocks
30 ghd sit ups
30 hip extention
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 04, 2018

Class:
All
Workout Name:
None
Description:
emom 10'
1- 20" hollow + ttb strict alternate
2- 30" ring push ups elevate

rest 2'
emom 24'
1)5 chin ups weighted
2)5 hspu deficit
3) 5-8 ttb strict ring
4)20 ghd sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
15' amrap
5 ring muscle ups
10 power snatches
20 burpees box jumps over

then 5' rest
15' amrap
6 bar muscle ups
12 clean and jerk 2 kb 24/16
36 metri carry kb overhead
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, June 01, 2018

Class:
All
Workout Name:
None
Description:
find 1 rm of snatch
then
3x3 60%
3x3 65%
2x3 70%
1x2 75%
2x1 80%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
gymnastic conditioning
5x5 dip+push ups sulle parallelette

then
emom 90"
complex of
2 pull up
2 chest to bar
2 bar muscle ups
add 1 rep everty round
for 5 rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
bench press
10 @60%
8 @65%
6 @70%
8 @70%
6 @75%
4 @80%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
conditioning barbell
amrap 10'
12 deadlift
9 hang power clean
6 push jerk

man : 60 kg
woman :40 kg
then
21-15-9
push ups
cal row
a.swings 32/24 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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