Saturday, September 29, 2018
Class:
All
Workout Name:
None
Description:
Sumo deadlift h.Pull 6x6 70% drop and reset
team wod
team wod
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, September 28, 2018
Class:
All
Workout Name:
None
Description:
Snatch 3x3 @75% -3x2 @80% 2x2@85% 4x1 90%+
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 rnds
1000 mt row
50 lunge walking 2 kb oh
50 pistol squat
50 push ups hr
1000 mt row
50 lunge walking 2 kb oh
50 pistol squat
50 push ups hr
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 26, 2018
Class:
All
Workout Name:
None
Description:
e2mom : Push Press 70% -73% -75% -80%-83%-85%- 90%-93%-95% -95%
OHS 5x5 70% 2" hold in bottom squat
OHS 5x5 70% 2" hold in bottom squat
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Aerobic Wod
300 du
1 km run
3000 mt row
300 du
1 km run
3000 mt row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 25, 2018
Class:
All
Workout Name:
None
Description:
power Clean and jerk 3x3 @75% -3x2 @80% 2x2@85% 4x1 90%+
Deadlift 6x4 70% 75% 77% 80% 85% 87% drop and reset no bouncing
Deadlift 6x4 70% 75% 77% 80% 85% 87% drop and reset no bouncing
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
2 rounds of
2' on 1' off
a)20 pistol +10 burpees
b)20 ring dip+ 10 burpees
c)20c2b + 10 burppes
d) 20 Hspu+ 10 burpees
2' on 1' off
a)20 pistol +10 burpees
b)20 ring dip+ 10 burpees
c)20c2b + 10 burppes
d) 20 Hspu+ 10 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
bike bitch work
emom until failure
1' 1 cal
2'2cal .
emom until failure
1' 1 cal
2'2cal .
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 24, 2018
Class:
All
Workout Name:
None
Description:
a) 20' e2mom (10 rounds):
3 Front Squat 70% -73% -75% -80%-83%-85%- 90%-93%-93% -95%
b) bulgarian squat with dumbbell 4x8 rest 60"
c)Bench press 6x3 80%+
d) spinte manubri panca inclinata 6x8
3 Front Squat 70% -73% -75% -80%-83%-85%- 90%-93%-93% -95%
b) bulgarian squat with dumbbell 4x8 rest 60"
c)Bench press 6x3 80%+
d) spinte manubri panca inclinata 6x8
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Emom 90" (3 rounds)
1) 10 box jump + 10 kB push press
2) 30 du + 15 wall ball
3)5 power snatch + 10 overhead squat 50/35kg
1) 10 box jump + 10 kB push press
2) 30 du + 15 wall ball
3)5 power snatch + 10 overhead squat 50/35kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
18' amrap
5 ring muscle ups
4 toes to bar strict
3 handstan push ups strict
2 rope climb
10 mt handstand walk
5 ring muscle ups
4 toes to bar strict
3 handstan push ups strict
2 rope climb
10 mt handstand walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 21, 2018
Class:
All
Workout Name:
None
Description:
S.SNATCH 7X3 @75%DROP AND RESET
SPLIT JERK 5X4 70%
SPLIT JERK 5X4 70%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Interval 5 rnd
2' max reps burpees rest 2'
2' max reps burpees rest 2'
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
for time
20mt farmer carry kb
9 deadlift 100/80kg
30mt OHS walking lunges two kettlebells 24/16kg
7 P.Clean 80/55
30 mt Yoke walking 100/80kg
5 STOH 70/50
20mt farmer carry kb
9 deadlift 100/80kg
30mt OHS walking lunges two kettlebells 24/16kg
7 P.Clean 80/55
30 mt Yoke walking 100/80kg
5 STOH 70/50
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Interval
2' max reps burpees rest 2' 5 rnd
2' max reps burpees rest 2' 5 rnd
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up - use lighter band!
3-5 sets of 8-12 reps strict pull-ups - increase the reps from last cycle
3-5 sets of 8-12 reps bar dips - increase the reps from last cycle
3-5 sets of 8-12 diamond push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* 10 Weighted Straight Leg Crunches
* ME support on parallettes L-Sit - focus on effort, not on time!
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up - use lighter band!
3-5 sets of 8-12 reps strict pull-ups - increase the reps from last cycle
3-5 sets of 8-12 reps bar dips - increase the reps from last cycle
3-5 sets of 8-12 diamond push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* 10 Weighted Straight Leg Crunches
* ME support on parallettes L-Sit - focus on effort, not on time!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 20, 2018
Class:
All
Workout Name:
None
Description:
8 sets for 30"on10" off pistol squat bottom position hold
3-5 sets of 10 reps figure 4 squat (5 side) - try to increase the ROM
3-5 sets of 5-10 reps (each side) Box One Leg Extensions - 4" stop bottom position
3-5 sets of 5-10 reps (each side) candlestick-roll pistol squat
3-5 sets of 5-10 reps (each side) weighted Bulgarian squats
3-5 RNFT
* 20m Dual KB OverHead Carry
* 10 Half Moon KB Rolls (Each Side) - increase the weight from last cycle
3-5 sets of 10 reps figure 4 squat (5 side) - try to increase the ROM
3-5 sets of 5-10 reps (each side) Box One Leg Extensions - 4" stop bottom position
3-5 sets of 5-10 reps (each side) candlestick-roll pistol squat
3-5 sets of 5-10 reps (each side) weighted Bulgarian squats
3-5 RNFT
* 20m Dual KB OverHead Carry
* 10 Half Moon KB Rolls (Each Side) - increase the weight from last cycle
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 19, 2018
Class:
All
Workout Name:
None
Description:
Push Press behind neck 5x6 @60+
Overhead Squat 5x5 @70%
Overhead Squat 5x5 @70%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Amrap 20'
9 P.Clean 60/40 kg
15 burpees lateral barbell
21 wall ball 12/9 kg
9 P.Clean 60/40 kg
15 burpees lateral barbell
21 wall ball 12/9 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASITC TEST 3RND 2:00 ON 2:00 OFF MAX REPS RING MUSCLE UPS
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Aerobic Wod
5km
5km
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Ring Muscle-Up - use lighter band!
3-5 sets of 5-12 reps Rings Chin-Ups
3-5 sets of 5-12 reps Rings superman - increase the ROM
3-5 sets of 5-10 reps triceps extension push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* ME Hanging L-sit - focus on effort, not on time!
* 10 Pike Pulses
3-5 sets of 5-10 reps loopband assisted strict Ring Muscle-Up - use lighter band!
3-5 sets of 5-12 reps Rings Chin-Ups
3-5 sets of 5-12 reps Rings superman - increase the ROM
3-5 sets of 5-10 reps triceps extension push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* ME Hanging L-sit - focus on effort, not on time!
* 10 Pike Pulses
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 18, 2018
Class:
All
Workout Name:
None
Description:
H.S.Clean 7x3 @75 rest 1'30"
Deadlift 6x6 70% drop and reset no bouncing
Deadlift 6x6 70% drop and reset no bouncing
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Interval 5rnd
300mt row
rest 30"
60 double under
rest 30"
20 cal A.Bike
rest 30"
300mt row
rest 30"
60 double under
rest 30"
20 cal A.Bike
rest 30"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
for time
TTB - RING DIP -HSPU
30 - 30 - 30
TTB - RING DIP -HSPU
30 - 30 - 30
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 3-5 reps parallettes tuck l-sit to tuck shoulder stand - rise 1 leg at time, 1" stop
3-5 sets of 5-10 reps seated dumbell shoulder-press - increase the weight, not the reps, from last cycle
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press - increase the weight, not the reps
3-5 sets of 8-12 reps elevated feet inverted Ring Push-Ups
10 attempts of wall hanstand - rise one leg first, then join feet - NO hard push!
3-5 RNFT
* 10 strict Toes to Bar - STRAIGHT LEGS!
* 10 weighted GHD Back Extensions
* 10 GHD Back Extensions + 10 GHD Kick Backs + 10" straight legs isometry + 10" straddle isometry
3-5 sets of 5-10 reps seated dumbell shoulder-press - increase the weight, not the reps, from last cycle
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press - increase the weight, not the reps
3-5 sets of 8-12 reps elevated feet inverted Ring Push-Ups
10 attempts of wall hanstand - rise one leg first, then join feet - NO hard push!
3-5 RNFT
* 10 strict Toes to Bar - STRAIGHT LEGS!
* 10 weighted GHD Back Extensions
* 10 GHD Back Extensions + 10 GHD Kick Backs + 10" straight legs isometry + 10" straddle isometry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 17, 2018
Class:
All
Workout Name:
None
Description:
Front Squat 5x5 70% Tempo 2:1 slow down fast to came up
Bench press 5x4 70%+
Bench press 5x4 70%+
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
emom20'
1' 200mt run
2' 15 p.jerk
3' 12 bjover
4' rest
1' 200mt run
2' 15 p.jerk
3' 12 bjover
4' rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
kb complex 4 rnd
7 clean 20kg
7 p.jerk
7 thruster
7 clean 20kg
7 p.jerk
7 thruster
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Front Squat 5x5 70%
Tempo 2:1 slow down fast to came up
Bench press 5x4 70%+
panca inclinata manubri
3x14-12-10
Tempo 2:1 slow down fast to came up
Bench press 5x4 70%+
panca inclinata manubri
3x14-12-10
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
emom20'
1' 200mt run
2' 15 p.jerk 50/35kg
3' 12 bjover
4' rest
1' 200mt run
2' 15 p.jerk 50/35kg
3' 12 bjover
4' rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
kb complex
4 rnd
7 power clean 2 kb 24/16kg
7 p.jerk
7 thruster
4 rnd
7 power clean 2 kb 24/16kg
7 p.jerk
7 thruster
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 8-12 reps Rings jump to Dip, increase the rings height and DO NOT transition, keep pressing!
3-5 sets of 8-12 reps tuck candlestick pull-ups
3-5 sets of 8-12 reps Ring 1 Dip + 1 L-Sit
3-5 sets of 8-12 reps tuck candlestick 2 Chin-up
3-5 sets of 8-12 reps Ring Archer Push-Ups
3-5 RNFT
* 20 Elbow Side Plank with Leg Raises (each side)
* 5-10 reps (each side) Kneeling KB Throws
3-5 sets of 8-12 reps tuck candlestick pull-ups
3-5 sets of 8-12 reps Ring 1 Dip + 1 L-Sit
3-5 sets of 8-12 reps tuck candlestick 2 Chin-up
3-5 sets of 8-12 reps Ring Archer Push-Ups
3-5 RNFT
* 20 Elbow Side Plank with Leg Raises (each side)
* 5-10 reps (each side) Kneeling KB Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, September 15, 2018
Class:
All
Workout Name:
None
Description:
Back Lungees 6x6 a gamba start 55%
PUSH PRESS 5x6REP @60%
PUSH PRESS 5x6REP @60%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
BACK SQUAT 5X5 TEMPO 2:1 slow down up fast
Sumo deadlift h.Pull 6x6 70% drop and reset
Sumo deadlift h.Pull 6x6 70% drop and reset
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 14, 2018
Class:
All
Workout Name:
None
Description:
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up - use lighter band!
3-5 sets of 8-12 reps strict pull-ups - increase the reps from last cycle
3-5 sets of 8-12 reps bar dips - increase the reps from last cycle
3-5 sets of 8-12 diamond push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* 10 Weighted Straight Leg Crunches
* ME support on parallettes L-Sit - focus on effort, not on time!
3-5 sets of 5-10 reps loopband assisted strict Bar Muscle-Up - use lighter band!
3-5 sets of 8-12 reps strict pull-ups - increase the reps from last cycle
3-5 sets of 8-12 reps bar dips - increase the reps from last cycle
3-5 sets of 8-12 diamond push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* 10 Weighted Straight Leg Crunches
* ME support on parallettes L-Sit - focus on effort, not on time!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
DEFICIT DEADLIFT (5CM CON I PIEDI SOPRA 2PIASTRE) 4x6 @60%-70%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 13, 2018
Class:
All
Workout Name:
None
Description:
SNATCH (ANY STYLE)
FIND YOUR 3 RM IN 10' CLOCK
then
3x8 reps T&G @60% rest 90" every sets
2x8 reps T&G @65% rest 90" every sets
CLEAN PULL
3rip @60% -rest1'
3rip @65% - rest 1'
3rip @60% X1
FIND YOUR 3 RM IN 10' CLOCK
then
3x8 reps T&G @60% rest 90" every sets
2x8 reps T&G @65% rest 90" every sets
CLEAN PULL
3rip @60% -rest1'
3rip @65% - rest 1'
3rip @60% X1
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
EMOM 15'
1' 15 PUSH JERK 40KG
2' 200MT/150MT RUN
3'12 SNATCH DB 20/16KG
1' 15 PUSH JERK 40KG
2' 200MT/150MT RUN
3'12 SNATCH DB 20/16KG
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
8 sets for 30"on10" off pistol squat bottom position hold
3-5 sets of 10 reps figure 4 squat (5 side) - try to increase the ROM
3-5 sets of 5-10 reps (each side) Box One Leg Extensions - 4" stop bottom position
3-5 sets of 5-10 reps (each side) candlestick-roll pistol squat
3-5 sets of 5-10 reps (each side) weighted Bulgarian squats
3-5 RNFT
* 20m Dual KB OverHead Carry
* 10 Half Moon KB Rolls (Each Side) - increase the weight from last cycle
3-5 sets of 10 reps figure 4 squat (5 side) - try to increase the ROM
3-5 sets of 5-10 reps (each side) Box One Leg Extensions - 4" stop bottom position
3-5 sets of 5-10 reps (each side) candlestick-roll pistol squat
3-5 sets of 5-10 reps (each side) weighted Bulgarian squats
3-5 RNFT
* 20m Dual KB OverHead Carry
* 10 Half Moon KB Rolls (Each Side) - increase the weight from last cycle
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 12, 2018
Class:
All
Workout Name:
None
Description:
BACK SQUAT (2'' PAUSA IN BUCA 6X6RIP @70% REST90"
SHOULDER PRESS 5X6REP @60%
REST 90"
SHOULDER PRESS 5X6REP @60%
REST 90"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
ROWING CONDITIONING
200 SLOW 200FAST
400 SLOW 400 FAST
600 SLOW 600 FAST
400 SLOW 400 FAST
200 SLOW 200 FAST
200 SLOW 200FAST
400 SLOW 400 FAST
600 SLOW 600 FAST
400 SLOW 400 FAST
200 SLOW 200 FAST
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
BARBELL CONDITIONING
5 rounds of :
8 deadlift 8 p.clean 8 push jerk 50/35kg then
rest 5'
5 rounds of 8 p.snatch 8 overhead squats 8 burpees
5 rounds of :
8 deadlift 8 p.clean 8 push jerk 50/35kg then
rest 5'
5 rounds of 8 p.snatch 8 overhead squats 8 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 5-10 reps Russian dips
3-5 sets of 5-10 reps loopband assisted strict Ring Muscle-Up - use lighter band!
3-5 sets of 5-12 reps Rings Chin-Ups
3-5 sets of 5-12 reps Rings superman - increase the ROM
3-5 sets of 5-10 reps triceps extension push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* ME Hanging L-sit - focus on effort, not on time!
* 10 Pike Pulses
3-5 sets of 5-10 reps loopband assisted strict Ring Muscle-Up - use lighter band!
3-5 sets of 5-12 reps Rings Chin-Ups
3-5 sets of 5-12 reps Rings superman - increase the ROM
3-5 sets of 5-10 reps triceps extension push-ups - go to EXPLOSIVE reps!
3-5 RNFT
* ME Hanging L-sit - focus on effort, not on time!
* 10 Pike Pulses
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 11, 2018
Class:
All
Workout Name:
None
Description:
SQUAT CLEAN FIND YOUR 3 RM IN 10' CLOCK
then
3x8 reps T&G @60% rest 90" every sets
2x8 reps T&G @65% rest 90" every sets
CLEAN PULL
3rip @60% -rest1'
3rip @65% - rest 1'
3rip @60% X1
then
3x8 reps T&G @60% rest 90" every sets
2x8 reps T&G @65% rest 90" every sets
CLEAN PULL
3rip @60% -rest1'
3rip @65% - rest 1'
3rip @60% X1
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3 RND
100 D.U
15 H.S.CLEAN 50/30KG
13 C2B
100 D.U
15 H.S.CLEAN 50/30KG
13 C2B
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
GYMNASTIC TEST
3RND 2:00 ON 2:00 OFF
MAX REPS TTB
3RND 2:00 ON 2:00 OFF
MAX REPS TTB
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 3-5 reps parallettes tuck l-sit to tuck shoulder stand - rise 1 leg at time, 1" stop
3-5 sets of 5-10 reps seated dumbell shoulder-press - increase the weight, not the reps, from last cycle
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press - increase the weight, not the reps
3-5 sets of 8-12 reps elevated feet inverted Ring Push-Ups
10 attempts of wall hanstand - rise one leg first, then join feet - NO hard push!
3-5 RNFT
* 10 strict Toes to Bar - STRAIGHT LEGS!
* 10 weighted GHD Back Extensions
* 10 GHD Back Extensions + 10 GHD Kick Backs + 10" straight legs isometry + 10" straddle isometry
3-5 sets of 5-10 reps seated dumbell shoulder-press - increase the weight, not the reps, from last cycle
3-5 sets of 5-10 reps (each side) half kneeling bottoms up kb press - increase the weight, not the reps
3-5 sets of 8-12 reps elevated feet inverted Ring Push-Ups
10 attempts of wall hanstand - rise one leg first, then join feet - NO hard push!
3-5 RNFT
* 10 strict Toes to Bar - STRAIGHT LEGS!
* 10 weighted GHD Back Extensions
* 10 GHD Back Extensions + 10 GHD Kick Backs + 10" straight legs isometry + 10" straddle isometry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Core - Tabata 20"-10"
hold hollow position
hold hollow position
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Interval 5rnd
300mt row rest 30"
60 double under rest 30"
20 cal A.Bike rest 30"
300mt row rest 30"
60 double under rest 30"
20 cal A.Bike rest 30"
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 10, 2018
Class:
All
Workout Name:
None
Description:
FRONT SQUAT(2"di pausa in buca) 6X6REP @60% rest 5'
BENCH PRESS (Fermo di 2"al petto) 4X6rip @70%
3x12/10/8 spinte manubri panca inclinata
BENCH PRESS (Fermo di 2"al petto) 4X6rip @70%
3x12/10/8 spinte manubri panca inclinata
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
AMRAP 6'
100MT RUN
6 P.SNATCH TNG 40/20 KG
6 BURPEES
REST 3'
AMRAP 6'
100MT RUN
6 OHS
6 BOX JUMP
REST 3'
AMRAP 6'
100MT RUN
6 SNATCH SQUAT
6 PULL UP
100MT RUN
6 P.SNATCH TNG 40/20 KG
6 BURPEES
REST 3'
AMRAP 6'
100MT RUN
6 OHS
6 BOX JUMP
REST 3'
AMRAP 6'
100MT RUN
6 SNATCH SQUAT
6 PULL UP
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3RND
30" ON 30" OFF
1 HS HOLD ,
V UPS,
HOLLOW
30" ON 30" OFF
1 HS HOLD ,
V UPS,
HOLLOW
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
METABOLIC LATTACID WOD
3:00 ASSAULT BIKE
1:00
REST UNTIL COMPLETE 100 CAL
3:00 ASSAULT BIKE
1:00
REST UNTIL COMPLETE 100 CAL
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Core warm-up (10+ reps/secs)
hollow
hollow rock
hollow snaps
arch
arch rock
arch snaps
left side
left side rock
left side snaps
right side
right side rock
right side snaps
l-sit pops
v-ups
Stretching (after the workout)30"+ each position:
Pike Stretch
Straddle Stretch
Middle Split
Side split
Upper back med ball PVC stretch
Overhead bench stretch
Relaxed hang
hollow
hollow rock
hollow snaps
arch
arch rock
arch snaps
left side
left side rock
left side snaps
right side
right side rock
right side snaps
l-sit pops
v-ups
Stretching (after the workout)30"+ each position:
Pike Stretch
Straddle Stretch
Middle Split
Side split
Upper back med ball PVC stretch
Overhead bench stretch
Relaxed hang
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
3-5 sets of 8-12 reps Rings jump to Dip, increase the rings height and DO NOT transition, keep pressing!
3-5 sets of 8-12 reps tuck candlestick pull-ups
3-5 sets of 8-12 reps Ring 1 Dip + 1 L-Sit
3-5 sets of 8-12 reps tuck candlestick 2 Chin-up
3-5 sets of 8-12 reps Ring Archer Push-Ups
3-5 RNFT
* 20 Elbow Side Plank with Leg Raises (each side)
* 5-10 reps (each side) Kneeling KB Throws
3-5 sets of 8-12 reps tuck candlestick pull-ups
3-5 sets of 8-12 reps Ring 1 Dip + 1 L-Sit
3-5 sets of 8-12 reps tuck candlestick 2 Chin-up
3-5 sets of 8-12 reps Ring Archer Push-Ups
3-5 RNFT
* 20 Elbow Side Plank with Leg Raises (each side)
* 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:
~60 (or more) double unders
Mobility (10+ reps/secs)
Shoulder Pass Throughshttps://www.youtube.com/watch?v=zV-wV21LpO8
2 min/side Shoulder Openerhttps://www.youtube.com/watch?v=m__4n2OGdlo
Theraband Warm-up part1https://www.youtube.com/watch?v=O31MmhW72WE
Theraband Warm-up part2https://www.youtube.com/watch?v=K_ZwQLyueVg
Scap push-upshttps://www.youtube.com/watch?v=OscCwDW4dJA
Ankle/Squat mobilityhttps://www.youtube.com/watch?v=UYeYkIbABGA
Wrists Rotations with PVC
Mobility (10+ reps/secs)
Shoulder Pass Throughshttps://www.youtube.com/watch?v=zV-wV21LpO8
2 min/side Shoulder Openerhttps://www.youtube.com/watch?v=m__4n2OGdlo
Theraband Warm-up part1https://www.youtube.com/watch?v=O31MmhW72WE
Theraband Warm-up part2https://www.youtube.com/watch?v=K_ZwQLyueVg
Scap push-upshttps://www.youtube.com/watch?v=OscCwDW4dJA
Ankle/Squat mobilityhttps://www.youtube.com/watch?v=UYeYkIbABGA
Wrists Rotations with PVC
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 07, 2018
Class:
All
Workout Name:
None
Description:
c) snatch balance + overhaed squat
find your 1 rm
then overhead squat 2"hold
3x5 50%
2x3 60%
3x2 65%-70%
find your 1 rm
then overhead squat 2"hold
3x5 50%
2x3 60%
3x2 65%-70%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
d) for time
600 mt run
40 wall ball
40 pull ups
40 box jump
400 mt run
30 toes to bar
30 air squat
30 A.swings 32/24kg
200 mt run
20 handstand push ups no abmat
20 chest to bar
20 push press 2 kb 24/16kg
600 mt run
40 wall ball
40 pull ups
40 box jump
400 mt run
30 toes to bar
30 air squat
30 A.swings 32/24kg
200 mt run
20 handstand push ups no abmat
20 chest to bar
20 push press 2 kb 24/16kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 05, 2018
Class:
All
Workout Name:
None
Description:
b) handstand push ups
12' emom
odd: max cal row
even : max effort handstand push ups no abmat
score max hspu
12' emom
odd: max cal row
even : max effort handstand push ups no abmat
score max hspu
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
c)test of 3 km run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
d) 20' amrap
1 snatch + 10 overhead squat
1 muscle ups + 10 ring dips
1 clean + 10 front squat
2 snatch + 10 oh squat.
2 muscle ups + 10 ring dips..
add 1 reps every rounds
man :50 kg
woman : 30 kg
1 snatch + 10 overhead squat
1 muscle ups + 10 ring dips
1 clean + 10 front squat
2 snatch + 10 oh squat.
2 muscle ups + 10 ring dips..
add 1 reps every rounds
man :50 kg
woman : 30 kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
e) 100 mt handstand walk
every fail 10 burpees
every fail 10 burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 04, 2018
Class:
All
Workout Name:
None
Description:
a)12' emom
odd : 3 hang squat clean
even : 3 bar muscle ups
start to 60% of your 1Rm
odd : 3 hang squat clean
even : 3 bar muscle ups
start to 60% of your 1Rm
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
b)front squat
5x5 start to 60% with 2" down
5x5 start to 60% with 2" down
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
b)30" work 30" for
push press with 2 kb 24/16kg
burpees over kettlebells
A.swings
pull ups
thruster with 2 kb 24/16 kg
rest 1' repeato for 3 rounds
push press with 2 kb 24/16kg
burpees over kettlebells
A.swings
pull ups
thruster with 2 kb 24/16 kg
rest 1' repeato for 3 rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 03, 2018
Class:
All
Workout Name:
None
Description:
a)back squat 1" down
6x6 @57,5%
6x6 @57,5%
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
b) ROW CLIMBING (18')
100 MT EASY ROW -100 MT FAST
200 MT EASY ROW - 200 MT EASY FAST
300 MT.500 MT
100 MT EASY ROW -100 MT FAST
200 MT EASY ROW - 200 MT EASY FAST
300 MT.500 MT
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
c)complex of :
2 pull ups + 2 chest to bar + 2 bar muscle
rest 2' repeat for 5 rounds
2 pull ups + 2 chest to bar + 2 bar muscle
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:
d)Amrap 15' :
200 mt run
20 box jumps
10 power snatch 60/40 kg
1 rope climb legless
(add 100 mt every run)
200 mt run
20 box jumps
10 power snatch 60/40 kg
1 rope climb legless
(add 100 mt every run)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
e)gymnastic skill in the program
3-5 sets of 8-12
reps Rings jump to
Dip (like a MU, but
keep pressing!)
3-5 sets of 8-12
reps Ring 1 Dip + 1
L-Sit
3-5 sets of 8-12
reps Ring Row +
Chin-up
1-3 RNFT
* 10 Elbow Side
Plank with Leg
Raises (each side)
* 5-10 reps (each
side) Kneeling KB
Throws
3-5 sets of 8-12
reps Rings jump to
Dip (like a MU, but
keep pressing!)
3-5 sets of 8-12
reps Ring 1 Dip + 1
L-Sit
3-5 sets of 8-12
reps Ring Row +
Chin-up
1-3 RNFT
* 10 Elbow Side
Plank with Leg
Raises (each side)
* 5-10 reps (each
side) Kneeling KB
Throws
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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