WORKOUT DEL GIORNO
30/12/2022
GENERIC WARM UP
2′ On a macchine
SPECIFIC WARM UP
1′ plank jacks
1′ m. Climber
1′ f. Lunges
STRENGTH core
Tabata sit up
1′ rest
Tabata arch up
WOD HB PRISCILLA +30
21 rounds of
1 P.CLEAN
9 p. Press
9 f. Squat
2 b.o.b.
Time cap 30′
WORKOUT DEL GIORNO
29/12/2022
GENERIC WARM UP
2′ on a machine
SPECIFIC WARM UP
empty barbell routine
5 dl
5 fs
5 s press
5 p press
STRENGTH 10 RNDS
1 power snatch
1 hang p snatch
Every 1’50” find max load
WOD 21,15,9,15,21
4 TIME
WALL BALL
BOX JUMP
every round perform 5 push up hand release
WORKOUT DEL GIORNO
28/12/2022
WARM UP
2’ on machine
30” pvc jumping jacks
30” pvc t2b on floor
30” pvc thruster
30″ hang on bar hollow pos.
STRENGTH
10 round
1/2 strict Pull ups / 5 ring row
REST 30″
Wod review
WOD
5 round for time
3 power clean
3 front squat
3 shoulders to oh
9 toes 2 bar/ 18 k2c
WORKOUT DEL GIORNO
27/12/2022
WARM UP
1′ YOGA BB ROUTINE
1′ GTOH BW
1′ MACHINE
WOD REVIEW
WOD HB FLORIANA!!!
TEAM OF TWO
350 SU/DU
3500 MT ROW MAN
2900 MT ROW WOMAN
35 SYNCRO ONE ARM HANG C&J DX
35 SYNCRO ONE ARM HANG C&J SX
35 SYMìNCRO DEVIL PRESS ONE ARM
350 DU/SU
TIME CAP 35′
WORKOUT DEL GIORNO
23/12/2022
warm up
30″ skipp alto
30″ skip basso
30″ plank walkout
50 jumping jack
test del giorno
strength: CORE for T2B (2 gruppi)
EMOM 4′ – 8/10 rep each min
band pulls to toes
https://www.youtube.com/watch?v=SmSgjCvCCJQ
EMOM 5′ – 6 rep each min
toes to kettlebell on floor
https://www.youtube.com/watch?v=d5yQMplTevU
WOD
for time
t.c. 16′
8 round
5 clean & jerk
12 pistols
30 DU/90 SU
rx 60/40
int 50/30
sc 40/20
WORKOUT DEL GIORNO
22/12/2022
WARM UP
2′ ON MACHINE
TEST GAME
MAX REP WALL BALLS UNBROKEN
STENGHT
EMOM 8′
5 AS HEAVY +3/5 PULL UPS
3+3 2KB ALTERNATED SP + MAX FR HOLD
WOD
FOR TIME
2-4-6-8-10-12
THRUSTERS (MUST BE UNBROKEN SET)
BURPEES OVER THE BAR
WORKOUT DEL GIORNO
21/12/2022
WARM UP
Amrap 4′
3 burpees
5 pvc fs
8 pvc dl
Test
Max rep cal bike 1′ only arms
STRENGTH
BENCH PRESS
5 sets x 4 rep
Wod AMRAP 15′
Team of 2
30 cal bike/row split
1 syncro DL 1 kb
2 syncro squat CLEAN 1 kb
3+3 syncro 1 arm push press 1 kb
WORKOUT DEL GIORNO
20/12/2022
Test game
ROW
EMOM 4′
HAND STAND ON WALL
40″ on
20″ off
EMOM 4′
SNAP TO HOLLOW
40″ on
20″ off
WOD FIFTHY-FIFTHY
50 BOX JUMP
50 AS
50 BW LUNGES
50 BURPEES
50 WALL BALL
WORKOUT DEL GIORNO
19/12/2022
Warm up
2′ run row bike
Test game: BROAD JUMP
BS+ROW
3 rep 75%80%
Row/ski
200 mt sprint
150 mt womand
Rest 90″x3
Wod
10 rounds for time
1 man maker
1 bar complex(3+2=3 t2b+ 2pull ups)
3 power clean al 70%
WORKOUT DEL GIORNO
16/12/2022
Wup 2’ on machine
Test day in 2’ max rep single under 1 leg
Strength: gymastic practice
(Dividere in 2 gruppi e scambiarli)
Emom 4’ – every min perform max rep of toes 2 ring (k2c)
Emom 4’ – every min perform 3/5 bar muscle ups (jumping bmup 8 rep)
Wod HB Nadia +42
AMRAP 14’
Team of 3 (A+B+C)
42 cal row/bike (A work, B hold OH plate 10/15, C carry hold 2 kb)
42 box jump (A work, B hold OH plate 10/15, C carry hold 2 kb)
42 syncro slamball
WORKOUT DEL GIORNO
15/12/2022
GENERAL WARM UP
3′ MACHINE
SPECIFIC WARM UP
TEST GAME
STRENGTH GYMNASTICS FOR QUALITY
30″ ON 30″ OFF
1′ A= 5 BANDED PUSH UP + 5 PUSH UP BN
2′ B= MAX REP STRICT PULL UP
WOD HB VIRGINIA E ISA!
+67!
A= AMRAP 7′
2 DEVIL PRESS 2 DB
7 DL 2 DB
9 PISTOLS
B= AMRAP 7′
20 DU/40 SU
7 BURPEES
9 AIR SQUAT
WORKOUT DEL GIORNO
14/12/2022
Warm up
2’ on machine
1x
30” jumping jack
30” gtoh with plate
30” toes touches with plate
Test day – Max hs hold
Wod review
Team wod
10 rounds for time
14 wall ball split
12 cal row/bike split
10 syncro db snatch
8 mt shuttle run each(give five to your partner)
WORKOUT DEL GIORNO
13/12/2022
WARM UP
TEST GAME
STRENGHT
COMPLEX 10′
1 DL
1 POWER CLEAN
1 HPC
3 FRONT SQUAT
WOD
EMOM 12′
MIN 1 MAX REP AMERICAN SWING
MIN 2 8 T2B/ 16K2C
MIN 3 MAX CAL BIKE
*SCORE ISMAX REP AS
WORKOUT DEL GIORNO
12/12/2022
WARM UP
3′ ON MACHINE
CALENDARIO GAME
STRENGHT
SUMO DL
1 80% 3@60%
REST 90″ X 4SETS
HB MONICA
AMRAP 12′
12 THRUSTER EB
1 ROUND OF CINDY
5 PULL UPS
10 PUSH UP
15 SQUAT
WORKOUT DEL GIORNO
10/12/2022
GENERAL WARM UP
2 rounds
30″ hollow rock
30″ hollow hold
30″ arch rock
30″ arch hold
Test day max As kb 2′
WOD TEAM OF TWO
60/40 CAL BIKE
20 T2B / K2C
30 push ups
40 burpees
50 su/du
And back
WORKOUT DEL GIORNO
09/12/2022
GENERAL WARM UP
3′ ON A MACHINE
BARBELL ROUTINE
TEST DAY
CHINESE PLANK
STRENGTH OHS
SKILL
BUILD MAX LOAD
WOD
Gruppo A
AMRAP 8′
8 THRUSTER ONE ARM DB
12 PISTOLS
GRUPPO B
AMRAP 8′
8 DB SNATCH ALT
12 GOBLET SQUAT
WORKOUT DEL GIORNO
07/12/2022
WARM UP
3′ ON A MACHINE
Test Game
GYMNASTICS STRENGTH
6 rounds
1/3 strict pull ups
Rest 1′ active rest by machine
WOD TEAM OF 3
2 WORK 1 REST
HB AYYOUB + SAMUELE
48-35-22
DEHIL PRESS /FS
2x DB
60 du/su 20 each
Direct into
AMRAP 5′
I GO YOU GO
8 CAL BIKE ROW
3 BP WALL BALL
WORKOUT DEL GIORNO
06/12/2022
WARM UP
PVC game
Complex barbell
1 PS
1PS below knees
1 HPS
WOD
2,4,6,8,10,12 DL BW
12,10,8,6,4,2 Pull ups
Every break perform 5 push up hand release
WORKOUT DEL GIORNO
05/12/2022
WARM UP
2′ on a machine
1’30” down and up
45″ Gtoh plate
Lancio della mb
STRENGTH
10 BS x4 sets
5+5 Bulgarian split squat
5 squat jump
Rest 1′ by walking / machine
Wod AMRAP 10′
TEAM OF 2 I HO YOU GO
20 DB PUSH PRESS
21 MT SHUTTLE RUN
5 BURPEES
1 SHUTTLE RUN BACK
WORKOUT DEL GIORNO
03/12/2022
WARM UP
bumpers game
Wod REVIEW
Team of 2
100 burpees
100 bp pull ups
100 2db box step over
100/80 cal row
150 sir SQUAT syncro
WORKOUT DEL GIORNO
02/12/2022
WARM UP
2’ machine
Max plank 1 braccio solo e su kb con 1 gamba sollevata
SPECIFIC WARM UP
2 rounds
5 squat jump
30” single unders
STRENGTH
Emom 8’ (4 round)
Odd- 15 Wall ball (unbroker)
Even- 45” single/double unders
WOD
team of 2 – I go you go
AMRAP 15’
1 Wall walk
2 hang cluster
5 box jump
WORKOUT DEL GIORNO
01/12/2022
WARM UP
3′ ON MACHINE
WARM UP SPECIFIC X2
10 HOLLOW TO ARCH
10” ARCH
10” HOLLOW
1 DICEMBRE GIOCO CALENDARIO
SKILL
HSHOLD + HANG ON BAR HOLLOW
EMOM 4′ 20” ON 40” OFF HS HOLD
EMOM 4′ 20” ON 40” OFF HANG ON BAR
WOD
4 TIME 10 ROUNDS
3 SQUAT CLEAN
2 POWER CLEAN
1 PUSH JERK
*EVERY ROUND PERFORM
3 BURPEES OVER BARBELL
WORKOUT DEL GIORNO
30/11/2022
WARM UP
30” PLANK WALK OUT
30” PVC SHOULDER PRESS
30” MOUNTAIN CLIMBERS
SHOULDER PRESS
4X4 70% 1RM
REST 60”/90”
EMOM 15′
HB MARGHERITA + NICOLE
3 ROUNDS TOTAL
MIN 1
4 DEVIL PRESS ONE ARM
9 CLEAN AND PRESS
MIN 2
9 FR LUNGES
7 DB THRUSTERS
MIN 3
13 DB R SWING
12 DB ONE ARM PHS
MIN 4
MAX CAL ROW
MIN 5
MAX CAL BIKE
WORKOUT DEL GIORNO
29/11/2022
WARM UP
30” JUMPING JACKS PVC
30” PVC PASSTHROW
30” PVC THRUSTERS
STRENGHT
EMOM 8′
ODD. 5 SCAPP PULL UP + 5/7 PULL UP STRICT
EVEN. 20” PLANK + 3 DIAMOND PUSH UP + 3MALTESE PUSH UP
WOD
AMRAP 9′
3 SLAM BALL
6 LUNGES WITH BALL OH
9 AIR SQUAT
AMRAP 9′
4 PUSH PRESS
8 FRONT SQUAT
12 SIT UP
Rx 40/25 Kg – 10/8Kg
Int 30/20 Kg – 8/6 Kg
Scl 20/15 Kg – 6/4 Kg
WORKOUT DEL GIORNO
28/11/2022
GENERIC WARM UP
1′ row or bike while partner hold plank then switch
SPECIFIC WARM UP
2 set
10 Plate reverse lunges
10 plate shoulder press
5 jump over the plate
Complex unbroken – build max load
1 power clean + 1 hang power clean + 1 stoh
New round every 60″X 5 sets
Amrap 6 Min
1 deadlift (aumenta di una rep ogni giro)
3 bar muscle up
Rest 1 min
Then 2′ max Bp over bar
WORKOUT DEL GIORNO
25/11/2022
GENERAL WARM UP
2′ ON MACHINE
SPECIFIC WARM UP
10 KANG SQUAT
10 SHOULDERS TAPS
30 J JACKS
WOD REVIEW
WOD
EMOM 24′ (3 RND TOT)
0-2′ – 15 BOX JUMP + 20
BOX DIP
2-4′ – 30″ PLANK WALK OUT + 30 SIT UP
4-6′ – 20 1XDB GOBLET SQUAT + 10 PUSH UPS HAND RELEASE
6-8′ – 8/10 PULL UPS/RING ROW + 15 1XDB FR REVERSE LUNGES
WORKOUT DEL GIORNO
24/11/2022
SPECIF WARM UP
1′ HOLLOW
1′ ARCH
1′ MOUNTAIN CLIMBER
EMOM 10′
ODD. 5 SWING + 5 T2B
EVEN. 10/12 REPS PISTOLS SQUAT
TEAM OF TWO
12 ROUNDS
I GO YOU GO
10 THRUSTERS
10 AMERICAN SWING
(1+1) 15 SYNCRO AIR SQUAT
Rx 24/16 kg
Int 20/12 kg
Scl 16/18 kg
WORKOUT DEL GIORNO
23/11/2022
WARM UP
2′ MACHINE
SPECIFIC WARM UP
10 OH LUNGES PVC
5+5 SINGLE LEG DL PVC
8 FLOOR T2B
WOD 1
AMRAP 12′
GRUPPO A
8 OH LUNGE ONE ARM
12 DB SNATCH
16/12 CAL ROW/BIKE
REST 3′
WOD 2
AMRAP 12′
GRUPPO B
8 WALL BALL
12 PUSH JERK ONE ARM
20 K2C
AND SWITCH
WORKOUT DEL GIORNO
22/11/2022
WARM UP
3′ on a machine
30 shoulder tap
20″ hollow hold
20″ arch hold
10 down and ups
EMOM 10′
ODD 10 banded Push up
+ 5 push up regular
EVEN 7/10 Ring rows
+ 10″ slam ball
WOD team of 2
HB GEGIA +22
×5 ROUNDS
22 syncro sdhp
22 syncro FS
Every 2′ perform 10 syncro sit up MB
WORKOUT DEL GIORNO
21/11/2022
Warm up
2 Min machine a scelta
1 Min plank
30″ hang on bar
Skill kipping pull ups (5/6 Min)
Hollow 10″
Arch 10″
5 swing
5 kip swing
3 swing più 1 pull up
3/⁵ pull ups
Emom 8 Min
A. 7/10 pull ups anche con elastico
B. double under
40″ on 20″off
Wod HB Cristiano +31
3′ on 1′ off X 3 rounds (12′ total)
3 bp over
6 box step over one db
9 push Press 1 db tenuto per le due teste
WORKOUT DEL GIORNO
18/11/2022
WARM x2
30 jump on plate
20 GTOH
10 BP ON PLATE
WOD REVIEW
WOD HB ALESSIA +25
TEAM OF 2
FROM 0′ TO 10′ MAX CAL
A MAX CAL ROW WHILE PARTNER HOLD FROM RACK 2 X DB OR KB
FROM 10′ TO 20′ AMRAP
26 BOX JUMP SLIT
26 GTOH BAR SPLIT
FROM 20′ TO 30′ AMRAP
26 PULL IPS SPLIT
26 BP OVER BAR SYNCRO
WORKOUT DEL GIORNO
17/11/2022
WARM UP
2′ on machine
WARM UP SPECIFIC
10 burpees
10″jumping jack
10″ squat jump
TEST
A. 2K ROW
B. CORE
EMOM 12′
1. 30″ R.TWIST
2. 30″ CHINE PLANK
3. 30 HOLLOW ROCK
4. REST
WOD
A. AMRAP 4′
2DB
5 CLUSTERS
10 SLAM BALL
1′ REST
B. AMRAP 4′
2DB
4 DEVIL PRESS
8 T2B
WORKOUT DEL GIORNO
16/11/2022
WARM UP
3′ on machine
WARM UP SPECIFIC
activation and mobility
banded and barbell
TEST
15′-20′
1rm power snatch
1rm squat snatch
WOD
4RFT
TEAM OF TWO
8 pull up (split)
14 syncro ohs (empty bar)
*every rounds perform
10 push ups hands release syncro
T.c. 10′
WORKOUT DEL GIORNO
15/11/2022
WARM UP
3′ on machine
WARM UP SPECIFIC
activation and mobility
banded and barbell
TEST
15′-20′
1rm power snatch
1rm squat snatch
WOD
4RFT
TEAM OF TWO
8 pull up (split)
14 syncro ohs (empty bar)
*every rounds perform
10 push ups hands release syncro
T.c. 10′
WORKOUT DEL GIORNO
14/11/2022
GENERIC WARM UP
2′ ON MACHINE
SPECIFIC WARM UP
ACTIVATION AND MOBILITY
TEST
1 RM POWER CLEAN + SQUAT CLEAN
WOD
AMRAP 10′
1DL
3 BP OVER THE BAR
6 KB THRUSTERS
WORKOUT DEL GIORNO
12/11/2022
WARM UP
Burpees
WOD REVIEW
WOD TEAM OF 3
Accumulate 100 Db butpees STOH
( A+B WORK , C REST)
Accumulate
100 cal row
100 cal bike
Accumulate
150 wall ball
Passages
T.c. 30′
WORKOUT DEL GIORNO
11/11/2022
GENERIC WARM UP
20″ skip alto
20″ skip basso
30″ jumping jack
SPECIFIC WARM UP
15 scap pull up
15 swing on bar
TEST
2K ROW CAL TEST
EMOM 10′
EVEN 20 T- Touches
ODD R- twist
WOD team of 2 4 time
9 synchro A.S.
15 synchro OH lunges one arm
21 synchro s2oh one arm
And back
WORKOUT DEL GIORNO
10/11/2022
WARM UP
ball game
TEST
BIKE SPRINT
30 cal rest 1:1
20 cal rest 1:1
10 cal rest 1:1
WOD 8′ AMRAP
1 burpee with DB
2 gtoh plate
3 slam ball
* every round add one bp
WORKOUT DEL GIORNO
09/11/2022
GENERIC WARM UP
50 jumping jack pvc
SPECIFIC WARM UP
10 squat jump
7+7 split ohs lunges
10 push press pvc
SKILL : split jerk
TEST 1 rm split jerk
WID HB CHIARA +37
For time
37 2xdb hang snatch
37 2xdb renegade row
37 2xdb hang squat clean
WORKOUT DEL GIORNO
08/11/2022
GENERIC WARM UP
Animal walks
SPECIFIC WARM UP
WITH MB
10 DL
10 DL+ SHRUG
10 FRONT SQUAT
10 SQUAT CLEAN
TEST FIND 1 RM P.CLEAN
S. CLEAN
WOD HB MIRCO +48
AMRAP 12′ TEAM OF 2
1 GO YOU GO
4 thruster
8 t2b
Every round perform 12 synchro sit up with mb
WORKOUT DEL GIORNO
07/11/2022
GENERIC WARM UP
2′ on a machine
SPECIFIC WARM UP
yoga barbell routine
SKILL: SNATCH
test 1 RM in 15 ‘
WOD 6 round 4 TIME
12 American swing
7 push up
16 pistols
WORKOUT DEL GIORNO
05/11/2022
GENERIC WARM UP
roxane
SPECIFIC WARM UP
30″ PLANK
30″ SKIP ALTO
30″ SKIP BASSO
STRENGTH every 2′ for 8′
15 v-up
15 arch up
WOD 4 TIME 8 ROUNDS
HB TOSCA!
6 PULL UP
9 DEVIL PRESS ONE ARM
11 WALL BALL
WORKOUT DEL GIORNO
04/11/2022
WARM UP
1′ SDHP
1′ plank shoulder touches
1′ j j pvc
ROWING TEST
600 – Rest 1-1
400 – rest 1-1
200 rest 1-1
WOD HB Paolo e Caterina + 58
58 BW lunges
58 2 DB deadlift
58 Air squat
58 HPC2DB
58 Sit up
58 STOH 2db
WORKOUT DEL GIORNO
03/11/2022
WARM UP
run row bike
30” jumping lunges
30” pvc push press
30” hollow to arch
EMOM 6′
odd. 12 bulgarian split squat
even. 20” wall sit + 5 squat jump
switch
in 6 minutes
find max rep hspu
WOD
TEAM OF TWO – I GO YOU GO – AMRAP 10′
3 t2b
6 dl
10 air squat
WORKOUT DEL GIORNO
02/11/2022
WARM UP
3′ on a machine
1′ down and up
1′ plank jumping jack
TEST
1) BIKE 15″ SPRINT 45″ OFF
X5 SERIE
2) EMOM 6′
ODD :12 DEFICIT PUSH UP
EVEN: 16 BENT ROW GORILLA
WOD AMRAP 9′
POWER SNATCH
LATERAL BURPEES OVER
tabellina del 3
WORKOUT DEL GIORNO
29/10/2022
GENERAL WARM UP
2 lap run
SPECIFIC WARM UP
50 jumping jacks
25 m. Climbers
10 inch worm
STENGTH
CORE
100 one leg v-up
2′ rest
100 alt arch ups
2′ rest
100 dead bugs
WOD
20 One arm devil press
30 one arm squat snatch
80 du/240 su
30 one arm OH lunges
20 one arm S2OH
WORKOUT DEL GIORNO
28/10/2022
GENERIC WARM UP
10 cal on machine
SPECIFIC WARM UP
30” squat+press forward with plate
30” gtoh with plate
30” floor press with plate
Skill Bench press
Strength test 1 RM
Bench press OR BS OR FS OR DL
WOD
For time tot. 12’
Team of 2 – i go you go
5’ amrap
3 c&j
3 strict Pull up
Rest 2’
Amrap 5’
3 hang squat clean
3 t2b
WORKOUT DEL GIORNO
27/10/2022
GENERIC WARM UP
10 cal row/bike/ski
SPECIFIC WARM UP
Mobility for squat
Barbell routine
SKILL: FRONT SQUAT
Strength test 1 Rm
Front squat
WOD
3 round For time
27 deadlift (split)
10 push press (each)
22 pistol (split)
WORKOUT DEL GIORNO
25/10/2022
WARM UP
30″ SKIPP ALTO
30″ SKIPP BASSO
30″ PLANK
30″ CHINE PLANK
PNF AND DINAMIC MOBILITY
TEST 1RM BACK SQUAT
7X5 SETS 50/60% – REST 2′
WOD
SCORE IS MAX REPS
AMRAP 2′ WALL BALL
30″ REST
AMRAP 2′ PUSH UPS
30″ REST
AMRAP 2′ SQUAT SWING
30″ REST
AMRAP 2′ V-UP
30″ REST
AMRAP 2′ MAX CAL ROW
WORKOUT DEL GIORNO
24/10/2022
WARM UP
2′ run or row or bike
MOBILITY AND ACTIVATION
TEST: FIND 1 RM IN 15′ OF SHOULDER PRESS/ PUSH PRESS / PUSH JERK
WOD
7 Rounds
3 BP Pull UPS
6 Heavy Russia sit up
9 2x DB/KB CnJ
WORKOUT DEL GIORNO
21/10/2022
GENERIC WARM UP
Run or row or bike
SPECIFIC WARM UP
X3
10 shoulder taps
10 diamond push ups
20″ plank
STENGHT : BENCH PRESS
WOD: TEAM OF TWO
AMRAP 8′
22 thrusters SYNCHRO kb or db
34 box jump split
WORKOUT DEL GIORNO
20/10/2022
WARM UP
2′ bike, row or run
SPECIFIC SQUAT ACTIVATION
TEST DAY:
Find in 15′ 1RM of FRONT SQUAT
WOD: cash in 400 my run
With plate
40/30/20 air squat
9/7/5 renegade rows
WORKOUT DEL GIORNO
19/10/2022
WARM UP
x2
30″ skipp alto
30″ skipp basso
30″ gtoh plate
30″ hip thrust plate
stenght test
1rm DL in 15′
10/8 EB – 8/5 30-40% – 4/2 50/60% -2 70/80%
heavy singles up yo max load
HB SARA + GIULIA
4rft – tc 11′
8 hspu
12 ohs
68 du/su
WORKOUT DEL GIORNO
18/10/2022
GENERIC WARM UP
2′ bike or 1 lap run
SPECIFIC WARM UP
specific shoulder mobility
TEST DAY
Find 1rm max shoulder press
SKILL REVIEW
WOD
21-15-9
2 DB FRONT LUNGES
PULL UPS
WORKOUT DEL GIORNO
17/10/2022
WARM UP
2′ on a machine
+ attivazione specifica
SKILL
back squat
TEST DAY
Find in 15′ 1 rm back squat
WOD AMRAP 8′
tabellina del 3
DB SNATCH
GOBLET SQUAT
PUSH UPS
WORKOUT DEL GIORNO
15/10/2022
GENERIC WARM UP
1lap run + 2′ bike
SPECIFIC WARM UP
Barbell routine
STENGTH: E2MOM EVERY 2′ PERFORM
1 DL
1 P. CLEAN BELOW KNEES
1 H. P. CLEAN
1 F. SQUAT
WOD cash in 400 mt run
Then 5 rounds of:
60 du / 120 su
6 S2OH
cash out 400 my run
WORKOUT DEL GIORNO
14/10/2022
WARM UP
1lap run
1’plank
1′ plank Chinese
1′ gtoh bw
CORE CONDITIONING
x5 rest 1′
10+10 lateral plank toes touch
30 hold v- sit up
30″ bycicle crunch
30″ side to side
WOD MIAMI WORKOUT 2-3-4 TEAM OF TWO
1K row / 16 cal bike
50 thruster EB
30 Pull ups
Then with no rest
150 well ball
Then no rest
21-15-9
Thruster
Pull ups
WORKOUT DEL GIORNO
13/10/2022
WARM UP
Sally up Sally down
STRENGTH
Seated back squat
2×85% x 5 sets
Rest 90″
WOD 30 ROUNDS
2 DB or KB clean and press
4 t2b
8 slam ball
WORKOUT DEL GIORNO
12/10/2022
WARM UP
2 LAP RUN
X2
30″ PLANK WALKOUT
30″ PLANK JACKS
30″ GTOH PLATE 5/10
WOD REVIEW
WOD
TEAM WOD
FOR TIME
200 KB SWING + SQUAT (SPLIT)
150 WALL BALL (SPLIT)
100 SYNCRO HANG KB SNATCH 1 ARM
50 BURPEES SYNCRO
WORKOUT DEL GIORNO
11/10/2022
GENERIC WARM UP
Pvc game
SPECIFIC WARM UP
Barbell routine + skill review
STRENGHT
Complex
EMOM 10′ 5 ROUND
Power snatch
Hang push snatch
OHS
Find max load
WOD HB SIMONE E FRANCESCO !
4 THRUSTER
8 BURPEES
1 MUSCLE UP
7 BOX JUMP
FOR TIME 5 RND
WORKOUT DEL GIORNO
10/10/2022
warm up
2’ machine
+
mobility and activation
strenght
6 rounds
rest 1’
RDL (10)
+
REVERSE LUNGES (5+5)
+
BULGARIAN SPLIT SQUAT (5+5)
wod
HB GUIDO +45
accumulare 45
HANG SQUAT CLEAN
every 9 reps perform
200mt run
–
cash out 45 fs
WORKOUT DEL GIORNO
07/10/2022
WARM UP
2 lap run
Skipper + pvc
WOD REVIEW
WOD HB LUCIA, FABIO E CHIARA! +120
Team of 4 ( a+ b + c + d)
240 k2c a+b while c+d hold plate
240 GTOH BAR c+d while a+b hold one bar in hang
240 push up a+b while c+d hold plank
240 deadlift c+d while a+b run
WORKOUT DEL GIORNO
05/10/2022
WARM UP
X3
20” skipp alto
20” skipp basso
20” jump ig jack
20” plank hip rotation
CORE STRENGHT
4 sets
12 weigthed strict k2b (mb)
15 stiff leg sit ups (mb)
18 flutter kikcks + 20” hold L-sit
rest 1’ btw sets
WOD
18 – 15 – 12 – 9
sumo dl (Rx 50/35 Kg)
Pull ups
gtoh plate (Rx 20/10Kg)
*every 2’ perform 5 burpees
WORKOUT DEL GIORNO
04/10/2022
warm up
1 lap run
bb routine
skill power clean
strenght 5 sets
2 power clean
3 front squat
1.30 rest btw sets
WOD amrap 4
12 kb push ups
12 hang kb clean one arm
12 goblet squat
rest 1
9 “””””””
9 “””””””
9 “””””””
————
6 “””””””
6 “””””””
6 “””””””
rx 24/16 int 20/12 scl 16/8
WORKOUT DEL GIORNO
03/10/2022
Warm up
Animall walks
Barbell routine
Strenght
80%1rm x 4 round
2 Snatch deadlift
2 snatch pull
2 snatch completi
New round evey 90”
Wod:
Hb Xavier e matteo +93
For time
93 kb deadlift
70 american swing
46 box jump
93 goblet squat
23 kb clean
WORKOUT DEL GIORNO
28/09/2022
WARM UP GENERIC
RUN AND PLAY
SQUAT ROUTINE
STRENTGH
FRONT SQUAT
3 REP 70/80% 1 RM
+
3 SQUAT JUMP + 3 BROAD JUMP
REST 2′ X 4 SETS
WOD
HB JACOPO +18
AMARP 7′
X3
10 WALL BALL
18 HDB SNATCH
MAX REP BP ON PLATE
REST 1′
AMARAP 7′
X3
10 WALL BALL
18 PP 1 ARM
MAX BP ON PLATE
WORKOUT DEL GIORNO
27/09/2022
WARM UP
2′ ON MACHINE
WARM UP SPECIFIC
BB ROUTINE
STRENGTH
WL COMPLEX
1 SNATCH ANY STYLE
3 PUSH PRESS SNATCH GRIP
5 OVERHEAD SQUAT
4 ROUNDS – REST 1’BTW SETS
WOD
FOR TIME
24 DL
12 SNATCH
30 K2C
–
18 DL
9 SNATCH
30 PULL UPS
–
12 DL
6 SMATCH
30 T2B
WORKOUT DEL GIORNO
26/09/2022
WARM UP
4 ‘ AMRAP WITH PLATE
20 JUMP ON PLATE
10 SQUAT ON PLATE
10 SHOULDER TOUCHES
STRENTGH C&J
EMOM 10′
5 REPS EVERY MIN
BUILD MAX LOAD FROM 50%
WOD
HB CRI + COSTY
36 SQUAT
12 DB THRUSTERS
36 REVERSE LUNGES 2XDB FR
12 DB THRUSTERS
36 DB RUSSIAN SIT UPS 1XDB
12 DB THRUSTERS
36 SQUAT PLATE
*5 BP EVERY 2′
WORKOUT DEL GIORNO
23/09/2022
Warm up
Run and play
Yoga bb routine
Strength
10 Hip thrust + 10 kb rdl
Build max load – rest 90” x 5 sets
Wod
Hapoy Bday Ilenia
For Time
19 Devils Press
5 Wall Walks
38 Box Jump Overs
5 Wall Walks
76 Wallballs (10ft)
5 Wall Walks
38 Box Jump Overs
5 Wall Walks
WORKOUT DEL GIORNO
22/09/2022
WARM UP
2’ on machine
WARM UP SPECIFIC
mobility and activation
STRENGTH
back squat
1 set x 10 rep 50% 1 rm
2 set x 7 rep 60-65% 1 rm
3 set x 4 rep 75-80% 1 rm
WOD HB COACH FABIO!!!!!
team of 2 (A+B)
4 round for time
31 power snatch(split)
Max cal bike/row
Change ad you need
Score accumulate max cal
Rx 50/30kg
Int 40/20kg
Scl 30/15kg
WORKOUT DEL GIORNO
21/09/2022
WARM UP
10 SINGLE LEG HIP THRUST
15 SQUAT IN AND OUT
20 MOUNTAIN CLIMBERS
STRENGHT
EVERY 90″ X 7 SETS
2 SQUAT CLEAN
2 POWER CLEAN
2 HANG POWER CLEAN
FROM 40/50% UP TO MAX
WOD
5 ROUNDS
12 WALL BALL
8 PUSH PRESS 50/35KG
2/4 BAR MUSCLE UP
Rx 50/35kg
Int 40/25kg
Scl 30/20kg
WORKOUT DEL GIORNO
20/09/2022
WARM UP GENERIC
2′ ON MACHINE
WARM UP SPECIFIC
AMRAP 4′
10 RUSSIAN BABY MAKER
7 KANG SQUAT
4 BURPEES
STRENGHT
GYMNASTIC
E2MOM 12′
A) 30″ PARALLET (O BOX) L-SIT
+
30″ HOLLOW ROCK ON FLOOR
B) 30″ SWING ON BAR
+
30″ AROUND THE WORLD ON BOX
WOD AMRAP 12′
1 RENEGADE ROW 2XDB 22.5/15
10 AMERICAN SWING 24/16
20 SIT UP
EVERY ROUND ADD 1 REP RENEGADE ROW
WORKOUT DEL GIORNO
19/09/2022
WARM UP
1′ step ups be
WOD 1000 STEP UP
with backpack
CHAD HERO WOD
50′ T.C.
WORKOUT DEL GIORNO
16/09/2022
General Warm up
2’bike + 2′ row
SPECIFIC WARM UP
10 pvc pass through
10 good morning
10 oh lunges
10 pvc floor t2b
STRENGTH CORE 4 SETS
15+15 crossover crunch
15 slide to slide in & out
15 star v up
15 plank step up
WOD MAX EFFORT
2x
2′ DB front squat
1′ rest
2′ wall ball
1′ rest
2′ dbpush press
1′ rest
2′ t2b
1’rest
2′ burpees
WORKOUT DEL GIORNO
15/09/2022
Warm up:
sally up sally down plank
Swarm up
1 min hang on bar
1 min plate floor press
1 min arch hold
Wod running cindy
Hb laura +31
Amrap 31 min
10 pull ups
15 push ups
20 squat
200 mt run
Tabata core:
V ups max rep
WORKOUT DEL GIORNO
13/09/2022
1 lap run
5 snatch deadlift
5 strict press snatch grip
5 ohs
5 muscle snatch
Skill snatch
Find max load in 10’
1 power snatch
3 hang squat snacth
2 ohs
Wod
For time
5 b. muscle up/ 5 jump. bmup/10 jump. c2b
10 2xdb split clean
15/10 cal bike/row
–
5
15
30/20
–
5
20
45/30
WORKOUT DEL GIORNO
12/09/2022
WARM UP
1 LAP RUN
WOD REVIEW
WOD HB SONIA E DEBORAH
CASH IN 510 SU/DU/MIX
THEN 10 ROUNDS (EACH)
10 THRUSTER EMPTY BAR
6 BP BOX JUMP OVER
CASH OUT
2 LAP BARBELL CARRY
WORKOUT DEL GIORNO
09/09/2022
Warm up
Run and play / animal walks
Specific warm up 1 set
10 elbows turn over
10 muscle clean
10 front squat
10 push jerk
Emom from 0 to 6′
3 cnj every min
From 60% up to max 75%
From 6 to 10
Emom 1 cnj from 80% to max
Wod
In a 12 min Windows
by in 400 mt run (2 lap run)
Then Amrap
1 Wall walks
5 deadlift bw
7 box jump
15 box dips
WORKOUT DEL GIORNO
08/09/2022
WARM UP
2 lap run
SPECIFIC WARM UP
X2
30” hollow to arch
15”+15” windmill bw
30” inchwarm
10 Kant squat
WOD HB ROSITA!!!!
A] AMRAP 8’
12 cal bike
8 t2b/16 k2c
48 lunges fr 1 arm
rest 2”
B] AMRAP 8’
12 cal row
12 as kb
48 goblet squat
rest 2’
C] AMRAP 8’
6 burpees over kb
12 hang kb snatch
48 sit up with kb
WORKOUT DEL GIORNO
07/09/2022
WARM UP
2’ on machine
SPECIFIC WARM UP
X3
10 plank SHOULDER taps
10 gtoh plate
10 cossak al squat
STRENGHT
PUSH PRESS
5×4 60-65%
4×3 70-75%
3×2 75-80%
rest 1’ btw sets
WOD
3-6-9-12-15-18-21
wall balls
shuttle run with medball
WORKOUT DEL GIORNO
06/09/2022
WARM UP
2 lap run
x2
30” plank + 10 scap pull ups
20 mountain climber
10 up&down
STRENGHT
Bench Press
4×3 set 70%
3×2 set 75-80%
1×2 set 80-85%
rest 1’ btw set
WOD
FOR TIME
21-15-9
PUSH ups hr
clusters
Rx 50/53
Int 40/25
Scl 30/15
WORKOUT DEL GIORNO
05/09/2022
WARM UP
2 min on machine
activation and mobility
STRENGHT
BACK SQUAT
1x 80% + 4x 60%
rest 2’ x4 sets
WOD HB RICCARDO
60 cal ROW/bike (split)
30 syncro db snatch
1 lap syncro run
30 hang db snatch syncro
60 du (180 su) each
30 syncro PUSH press one arm
WORKOUT DEL GIORNO
02/09/2022
WARM UP
2 LAP RUN
+
2 set
10 plate gtoh
20 jump on plate
10 plate chest press
+
yoga bb routine
wod review
HERO WOD “HAVANA”
25’ AMRAP
150 du
50 push up
15 power clean
Rx 84/57
–
100 du
30 push up
10 power clean
Int 60/45
–
75 su
20 push up
10 power clean
scal 35/25
WORKOUT DEL GIORNO
31/08/2022
WARM UP
1 LAP RUN
2ROUNDS
10 PLATE STRICT PRESS
10 PLATE GLUTEN BRIDGE FROM GROUND
5 DIAMOND PUSH UPS
20″ JUMPING JACKS
STRENGTH
SPLIT JERK
5X2 SET 50% – 4X2 SET 55% – 3X2 SET 60%
REST 60″ BTW SET
WOD HB MATTEO RETINI!!!
FOR TIME
68 AS
34 KB OH REVERSE LUNGES 1 ARM
68 BOX JUMP OVER
34 T2B/K2C
WORKOUT DEL GIORNO
30/08/2022
Warm up
2 min machines
1 min plank
30″ wall sit
Strenght back squat
5 x 1 60%
3×2 70%
1×3 80%
Rest 60” btw sets
Wod 2 rounds
20 2x Db push press
15 hspu
1 lap run
75 du / 150 su
WORKOUT DEL GIORNO
29/08/2022
WARM UP
1 RUN LAP
YOGA BB ROUTINE
EMOM 12′
FROM 0′ TO 6′
3 SQUAT SNATCH 80% 1RM
FROM 6′ YO 12′
6 CLEAN AND JERK 50% – 60% 1RM
WOD HB JACOPO!!!
AMRAP 12′
12 PULL UPS
39 SQUAT
12 PUSH UPS
39 LOUNGES
WORKOUT DEL GIORNO
26/08/2022
WARM UP: 2’ON A MACHINE
WARM UP SP: Mobility and Activation for SQUAT
STRENGTH: BACK SQUAT
7×3 60%
5×2 70%
3×1 80%
Rest 1′ btw sets
WOD AMRAP 12′
8 PUSH UP AND RELEASE
12 PISTOL
1 SNATCH
EVERY ROUND ADD 1 REP OF SNATCH
WORKOUT DEL GIORNO
25/08/2022
WARM UP
2′ ON MACHINE
WARM UP SPECIFIC
30″ DOWNWARD DOG REST
30″ PVC PASS TROUGHT
30″ PRONE ARCHER
30″ PUSH UP “T”
STRENGHT
PUSH PRESS
7X3 / 5X2 / 3X1
60% – 70% – 80%
REST 1″ BTW SETS
WOD
AMRAP 14′
3 BAR MUSCLE UP
6 DL
10 WALL BALL
—————-
6 JUMP BAR MUSCLE UP
6 DL
10 WALL BALL
—————-
9 JUMP C2B
6 DL
10 WALL BALL
Rx 60/45 Kg
WORKOUT DEL GIORNO
24/08/2022
Warm up
1 lap run
1’ squat
1’ down and up over bar
1’ plank
Specific warm up
Yoga bb routine
Strenght
Power clean
7×3 / 5×2 / 3×1
60% / 70% / 80%
Rest 1’ btw sets
Wod HappyB Ludovica!!!
5’ amrap cal row or bike (moderate)
4’ amrap double under (su)
3’ amrap t2b (k2c)
2’ amrap burpees target bar
WORKOUT DEL GIORNO
12/08/2022
Warm up
X2 sets
1 min row
1 min russian baby maker
1min row
1 min kneeling down and ups
Hero Wod ”SAMAN”
8 rounds for time
13 deadlift
17 wall ball
400 mt run
WORKOUT DEL GIORNO
11/08/2022
WARM UP
2 LAP RUN
WARM UP SPECIFIC
3 ROUNDS
20 PLANK JACK
10 SQUAT JUMP
5 SCAP PULL UPS
STRENGTH – GYMNBASTIC
EMOM 10′
ODD. 20″ SWING OMN BAR + MAX HOLD POSITION SUITCASE 2KB/DB
EVEN. 20″ HOLLOW POSITION ON FLOOR + MAX REP ARCH UPS
WOD HB RICCARDO +33
T.C 18′
ACCUMULATE 33 SQUAT CLEAN
EVERY BREAK PERFORM 5 BURPEES PULL UPS
Rx 60/45 Kg Int 50/35Kg Scal 40/25Kg
WORKOUT DEL GIORNO
10/08/2022
WARM UP
run and Play
AEROBIC CAPACITY
1 lap run
20 slamballs
50 su/du
Rest 90″
X4sets
WOD AMRAP 12′
14 db step up weighted
12 box jump
10 db snatch
WORKOUT DEL GIORNO
09/08/2022
WARM UP
2′ ON MACHINE
THEN X2 ROUNDS
7+7 SINGLE ARM PLATE BENT ROW
10 L-PLATE FLOOR PRESS
7 HOLLOW TO ARCH
A. EMOM 6′
1) 5 BACK SQUAT (60/70%)
2) 40″ MAX CAL BIKE (MODERATE)
REST 2′
B. EMOM 6′
1) 5 SHOULDER PRESS FROM GROUND (60/70%)
2) 40″ MAX CAL ROW (MODERATE)
WOD
3 ROUNDS FOR TIME
1 LAP IS 9-6-3
CLEAN AND JERK (50/30kg)
LATERAL BURPEES
TIME CAP 13′
WORKOUT DEL GIORNO
08/08/2022
WARM UP
1 lap run
1’ row while partener hold plank
then switch
SPECIF WARM UP
whit plate 10-5Kg
30 russian twist
20 squat + chest press
10 bp gtoh
EMOM 10’
odd. 30” on AS KB THEN MAX AIR SQUAT
even. 30” HANG ON BAR THEN MAX SIT UPS
WOD
JACKIE PRO
1000 mt ROW
50 thrusters
30 bmups
JACKIE
1000 mt ROW
50 thrusters emotiva bar
30 Pull ups
HALF JACKIE
500 mt ROW
25 thrusters
15 Pull ups
WORKOUT DEL GIORNO
06/08/2022
WARM UP
run and play
WOD REVIEW
WOD TEAM OF 2
20′
“HULK SMASH”
2 SYNCHRO BEAR COMPLEX
20 SLAM BALLS
2 SYNCHRO BAR MUSCLE UP
20 SLAM BALLS
WORKOUT DEL GIORNO
05/08/2022
WARM UP
1lap run
SPECIFIC WARM UP
x3
10 DL PLATE
10 JUMP OVER PLATE
10 PLATE SHOULDER PRESS
EMOM 10′
min 1 shuttle run 15m
Min 2 10/12 ring row max slamball
WOD
9strict c2b
75 single under unbroken
10 pistols dx and sx
10 hspu
T.c. 4′
Rest 1′
7 strict c2b
50 double unders
10 pistols dx and sx
10 hspu
T.c. 3′
Rest 1′
5 strict c2b
25 double unders crossover
10 pistols dx and sx
10 hspu
T.c. 2′:50″
WORKOUT DEL GIORNO
04/08/2022
WARM UP
x2
25 pvc jumping Jack
25 jump over PVC
25 pass throught
SPECIFIC WARM UP
20″ HIP OVER
10 HIP ROTATION
10+10 WRIST ROTATION
10+10 PVC ROTATION
10 OHS PVC
STRENGTH EMOM 10′
3′ / 5′
Ramp up weight till 80%
Power snatch
From 0 to 9
3 rep/ min power snatch
From 9 to 13
5 OHS WITH 80% PPWWR SNATCH
WOD
18/15/12/10/8/6/4
BOX DIPS
DEADLIFT
WORKOUT DEL GIORNO
03/08/2022
WARM UP 1 LAP RUN THEN
team of two
100 shoulder taps while pt hold plate on
Then switch
SKILL WORK HAND STAND WORK
WOD HB ALESSANDRA
AMRAP 10′
KB SNATCH ONE ARM
HANG POWER CLEAN
Kb AMERICAN SWING
WORKOUT DEL GIORNO
02/08/2022
WARM UP
1 LAP RUN , 1′ PLANK, 1′ PLANK INVERSO
SPECIFIC WARM UP
10” hollow sbarra
10″ arch sbarra
10 swing
5 k2c
5 pull ups
10 elbow turn over
10 dips
10 s. Press
5 push jerk
WOD HB MATTIA +25
In 25′
From 0′ to 16′ for time
75 k2c
3 I
75 pull ups
3k
From 16′ to 17′ rest
From 17′ to 25′
1 lap run
10 push jerk
1 lap run
15 push jerk
1 lap run
WORKOUT DEL GIORNO
30/07/2022
GENERAL WARM UP
1lap run
SPECIFIC WARM UP
x3
8 plate bent row
8 plate front squat
8 plate GTOH
WOD TEAM OF 2
every 5′ x 6 round
30/22 cal row
15 squat clean
10 bar muscle up
WORKOUT DEL GIORNO
28/07/2022
WARM UP
1 LAP RUN
100 JJ
CORE STRENGHT
X4 SETS
1’REST BTW SETS
20 FLUTTER KICKS FROM GROUND
20 V-UPS
20 RUSSIAN TWIST
20 LEG RISES/ SINGLE LEG T2B
WOD
10 ROUNDS FOR TIME
3 C&J 50/35Kg
6 HANG DB SNTCH (HEAVY)
20 DU/ 40 SU
WORKOUT DEL GIORNO
27/07/2022
Warm up
Jukyard dog
Conditioning
X5 sets
20″ sprint bike
10 bix jump
1′ active rest walking
Wod
“DIANE” BENCHMARK
21-15-9
DL Rx225/155 lb
HSPU
WORKOUT DEL GIORNO
25/07/2022
WARM UP
3′ ROW/RUN/BIKE/SKI
CORE CONDITIONING
X 4 SETS
20 HELL TOUCHES
10 LEG LOWERS
10+10 SIDE PLANK TOES TOUCHES
REST 1′ BTW SETS
WOD
TEAM OF TWO
FOR TIME
150 WALL BALL – SPLIT
100 DB SNATCH – SPLIT
150 CAL ROW – SPLIT
100 DB/KB BENCH PRESS – SPLIT
150 DU/SU – EACH
*WHILE A WORK – B HOLD PLATE IN FRONT RACK (15/10KG)
WORKOUT DEL GIORNO
19/07/2022
Warm up: 2 min row or bike
1 sets
10 russian baby maker
10 inchwarm push up
10 junkyard dog
1 set with empty bar
10 deadlift
10 sumo good morning
10 sumo squat
10 push press
Strenght emom 10′:
1 Hang clean and jerk + 3 fs
In the remeaning time slow bp over bar as active rest
Start from 60% 1rm clean and build max load
Wod
For time, team of two
120 wall ball
100 cal row
80 syncro double db goblet squat