Friday, November 23, 2018

Class:
All
Workout Name:
WeightLifting
Description:
Hang Power Snatch + Hang Snatch
(2+1) x 3 @70/75%
(1+1) x 3 @80/90%

Power Clean from Mid Knee + Jerk + Behind the Neck Jerk
(1+1+1) x 4 @65%+

Low Bar Back Squats
5 @75%
3 @80%
1 @85%
5 @80%
3 @85%
1 @90%
10 @75%
8 @80%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Gymnastics
Description:
Forza:
52-5 dead stop strict HSPU

35 kipping deficit HSPU w/ most difficult deficit (incrementa rispetto a scorsa settimana)

Volume:
10' EMOM
3-5 strict HSPU

Scaling Options:
Forza:
101 deficit negative HSPU

55 toes on box pike push up

Volume:
10' EMOM
1 strict HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Conditioning
Description:
5 rounds of:
800m run
3min rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, November 21, 2018

Class:
All
Workout Name:
12 Days of Thankfulness
Description:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Row conditioning
Description:
4x500m
1 rest b/w each round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, November 20, 2018

Class:
All
Warmup:
3 sets
5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Strict Press

5 sets:
3 Snatch Push Press+ 1 Pause OHS+ 1 OHS
Workout Name:
Weightlifting
Description:
E3MOM x 5 sets
1 Snatch Lift off to 1 off ground and hold 3sec + 1 Snatch
+ 5 tall box jumps
Partite al 60% e caricate a ogni set

E2MOM x 5 sets
1 Pause Front Squat +1 1 1/4 FS + 1 FS
Start @70%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Gymnastic
Description:
Strict pull-ups
4x5

Weighted pull-ups
4x3

Chin ups
4x5

Weighted chin ups
4x3
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Conditioning
Description:
For time

30 burpees
30 C&J @60/40
30 burpees
2 rest
200 Double Unders
20 C&J @60/40
200 Double Unders
20 C&J
Performed by 1 athlete
Podium
Male RX:
Francesco G
32:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Midline
Description:
5 rounds for max effort
1 ring Row + 1 knees to chest
Feet on box

4 Rnds
10sec hollow hold
10sec hollow rocks
10 v ups
30 sec rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, November 19, 2018

Class:
All
Workout Name:
Back squat
Description:
Find your new 1RM
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Deadlift
Description:
Tabata
20 in 10 off
Max reps Deadlift @120/75
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Thrusters
Description:
Forza
4x5@70/80%

Tabata
20 on 10 off
Max reps thrusters@ 60/45kg
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Handstand Pushups
Description:
4 sets
3-5 strict HSPU
Rest :20
Max set kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Conditioning
Description:
20 Amrap
Buy in: 800m Run (1000m Row)
Then amrap of:
25 push-ups
5m handstand walk
30/20 calorie assault bike or 40/30 calorie row (150 double Unders)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, November 16, 2018

Class:
All
Workout Name:
Gymnastic
Description:
10' EMOM
3-5 Strict HSPU
(scaled: 1-2 reps strict hspu on the minute)

For Time
20 kipping HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Conditioning
Description:
3 sets of 5min Amrap:
Buy in:200m run
* Push Press
4 Burpees box jump

5min Rest

*Push Press weights:
Round 1: 12 reps @40/30
Round 2: 8 reps @50/35
Round 3: 4 reps @60/40
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Strongman, Optional
Description:
For time:
100ft Yoke Carry @ 130/90kg
50 Back squat @ 60/40
50 Bench press @ 60/40
100ft Yoke Carry
35 Back squat
35 Bench press
100ft Yoke Carry
20 Back squat
20 Bench press
100ft Yoke Carry
1 Muscle-up
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, November 15, 2018

Class:
All
Workout Name:
Accessory optional
Description:
2 min on 2min off:
15-cal. row
Max strict weighted toes-to-bars

Men 6kg medball
Women 4kg medball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Accessory optional 2
Description:
For Time
20 Down To 1

Even Numbers Push Ups
Odd Number Barbell Bent Over Rows @ 0.75%BW
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, November 14, 2018

Class:
All
Workout Name:
Gymnastic
Description:
Skill
Tempo HSPU
7x2 @5-2-X-0

Strength
Dead stop strict hspu
5x5
Kipping deficit hspu
5x3

Volume
10 emom
5 Kipping hspu
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Conditioning
Description:
3 RFT
50 calorie bike
50 Wall Ball
Performed by 1 athlete
Podium
Male RX:
Francesco G
24:47
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Midline
Description:
8 Amrap
AbMat Sit-ups
Every min: 20 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, November 13, 2018

Class:
All
Workout Name:
Weightlifting
Description:
Push Press
5@70%
4@75%
3@80%
2@85%
1@90%

Push Jerk
4x2@80%

Ogni 3min x 5 sets
1 Clean Deadlift + 1 Power Clean From Below The Knee + 1 Dip + 1 Jerk

Clean Pulls with Pause At Knee (pause for 2 sec)
33
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Conditioning
Description:
For Time:
1000 Meter Row
50 Thrusters 30/20
15 Bar Muscle-ups
50 Thrusters 30/20
1000 Meter Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Accessorio
Description:
3x8 Tempo Dumbbell Push Presses

3x8 Tempo Deadlift

3x Max Effort Ring L-Sit Hold
Performed by 0 athletes
Podium
Male:
Female:

Monday, November 12, 2018

Class:
All
Warmup:
2 reps per ogni peso fino al 90%
Workout Name:
Back Squats
Description:
ogni 3 minuti x 2 sets
2 reps@ 100%
Performed by 1 athlete
Podium
Male:
valerio M
150 kgs
Female:
Show All Results
Class:
All
Warmup:
5 sets
3 High Hang Muscle Snatch + 3 Muscle Snatch+ 5 Snatch Grip Behind The Neck Press

3 sets
(1 High Hang Jump And Shrug + 1 High Hang Power Snatch to 4 + 1 High Hang Snatch)x3
Workout Name:
Pesistica
Description:
ogni 2 minuti x 3 sets
2 Power Snatch from 1 inch off the floor + 1 OHS

ogni 2 minuti x 6 sets
Snatch from 1 inch off floor
sets 1-3: 2 reps 60/65/70%
sets 4-6: 1 rep 75/80/85%

In The Hole Front Squat
3x3
Comments:
fate attenzione nel warm up alla spinta di gambe e al salto. non esagerate col peso ma concentrate la spinta della gamba
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Warmup:
2 round
10 air squats
5 push ups
2 clean light load
Workout Name:
Conditioning
Description:
For time

100 Push Ups

25 Air Squats

3 Power Clean 105/80

75 Push Ups

50 Air Squats

6 Power Clean 90/65

50 Push Ups

75 Air Squats

9 Power Clean 80/55

25 Push Ups

100 Air Squats

12 Power Clean 75/50
Comments:
time cap: 40min
proviamo a stare sotto i 30
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

November 2018