Welcome to Smogon! Take a moment to read the Introduction to Smogon for a run-down on everything Smogon, and make sure you take some time to read the global rules.
Well first you have to open your team in the shoddy team builder. Then Click tools-->export to text and copy that. Then open a new team in Pokemon Online and on the bottom left it says import. You paste your text into that and click done.