WOD DEL GIORNO
31/08/2023
Warm up
2′ machine
Warm uo specif
Barbell routine
Strenght
Lower body
4 sets of
8 romanian dl
8 front rack reverse lunges 2kb/2db
8 broad jump
1’30” rest btw sets
Wod
E3MOM
every 3′ x 15′
3 squat clean
9 db snatch one arm alt
10/8 cal row
WOD DEL GIORNO
30/08/2023
Warm up
1’ skipp alto
1’ plank
1’ skipp basso
Warm up specif
wrist mobility
Snow angel
Gymnastic
EMOM 10’
odd. 30”/40” hand stand hold on wall
even. 10/12 ring row elevated feet on box
Wod
Cash 800mt run
Then
30 t2b / k2c
15 box get over
20 t2b / k2c
30 box jump
10 t2b / k2c
15 bp box jump over
Tim cap 15’
WOD DEL GIORNO
29/08/2023
Warm up
2’ machine
Warm up specif
X2
20” plank
10 shoulder taps
10 g2oh plate
strenght
4rnd
10 glute bridge 2 db alt floor press
10 bent row 2 db alt
1’ rest btn rnd
Wod
HB JACOPO
40 du
10 thrusters 2 db
40 wall ball
10 sit up med ball
–
40 di
10 thrusters
30 wall ball
20 sit up med ball
–
40 du
10 thrusters
20 wall ball
30 sit up med ball
–
40 du
10 thrusters
10 wall ball
40 sit up med ball
WOD DEL GIORNO
28/08/2023
SPECIF warm up
X2
15 squat
10 kneeling down and up
5 inch warm push up
strenght
box back squat
7 60%
5 70%
3 80%
5 70%
7 60%
New round every 2’
Team wod
Hb Domitilla e Fabrizio
60 cal ROW split
60 syncro russian swing one arm
60 oh syncro lunges one arm
60 cal row split
WOD DEL GIORNO
25/08/2023
WARM UP
1’ row
1’ lap run
CORE STRENGHT
10” hang on bar hollow pos
10” hang on bar tuck pos
10” hang on bar L-sit
20” arch old
Rest 1’ x 4 sets
WOD
500 mt row
30 sumo dl hig Pull
400 mt run
30 push press
30 cal bike
30 hang power clean
Time cap 15’
WOD DEL GIORNO
24/08/2023
Warm up
2 lap run
warm up specific
10’ plank
10 pass through pvc
10 kang squat pvc
gymnastic
odd. 8+8 push + maltese
even. 5+5 pull up + s chin up
wod hb ludovica!!!!
Amrap 6’
3 squat clean
6 front rack lunges
9 american swing
rest 2’
Amrap 6’
3 front squat
6 front rack lunges
9 american swing
40/25 Kg
WOD DEL GIORNO
23/08/2023
Warm up
1 lap run + activation and mobility
Row skill review
Coditioning:
1 Min moderate
30″ moderato to fast
20″ sprint all out
Rest 1 lap Easy run X 5 sets
Wod
Hb Francesca +22
22 Devil Press one arm
50 hang db snatch alternate one arm
22 renegade row one arm
Every 90″ perform 7 box jump over
Cool down and relax
WOD DEL GIORNO
22/08/2023
Warm Up
1 lap o 2’ machine
Warm up specific
3 rounds
5 russian baby maker
10 g2oh plate
5 prisioner squat
Strenght
EMOM 8’
1 power snatch + 1 squat snatch
Add 1 squat snatch every rnd
(From 60 to 70% rm power snatch)
Wod
for time
21 dl
15 wall ball
9 burpees over barbell lateral
21 dl
rest 2’
21 burpees over barbell lateral
15 wall ball
9 dl
15 wall ball
21 burpees over barbell lateral
Rx 65/40 Kg
Int 50/35 Kg
Scl 40/25 Kg
WOD DEL GIORNO
21/08/2023
Warm up
1 lap run
100 jumping jacks
Specifc warm up
Yoga Barbell routine
Team wod x2
#SPADINO❤
FOR TIME T.C. 29′
5 ROUNDS
11 CLEAN&JERK EACH ATHLETE @61/40
400MT SYNCRO RUN
8 BAR MUSCLE UPS
20 DU EACH ATHLETE
23 TOES TO RING EACH ATHLETE
❤ PER SEMPRE CON NOI ❤
WOD DEL GIORNO
04/08/2023
Warm up: Roxanne
Specific warm up: activation and mobility
Strenght: 4 sests – rest 1′
12 Back rack reverse lunges
– build max load
20 banded hip ext
Wod:
21/15/9
Wall ball
Cal machines
12/9/6
Wall ball
Box jump
9/6/3
Wall ball
Push press (50/35)
WOD DEL GIORNO
03/08/2023
WARM UP
1 LAP RUN
WARM UP SPECIFIC
3 ROUNDS
10 PASS THROUGH
10 JUMPING JACKS
10 OH LUNGES
WOD REVIEW
POWER SNATCH
OH SQUAT
PULL UP
WOD HB GIACOMO!!!!
CASH IN 800 MT RUN
THEN
7 ROUNDS FOR TIME OF
3 POWER SNATCH 50/35KG
4 OH SQUAT50/35KG
7 PULL UP —> EVERY BREAK PERFORM 10MT OH LUNGES WITH PLATE 10/5KG
CASH OUT 800MT RUN
TIMA CAP 20′
WOD DEL GIORNO
02/08/2023
Warm up:1 lap run 15 cal on machines
Swarm up yoga BB routine
Emom 10 Min
complex
Min pari bilanciere
Min dispari cal on the machines
3 deadlift 2 hang cluster 1 push jerk
3 Fs 2 hang clean 1 push jerk
build max load
Wod
Hb mattia + ivan +42
100 double under
42 dB snatch
75 du
42 dB pc one arm
50du
42 renegade rows
WOD DEL GIORNO
01/08/2023
WARM UP
1 LAP RUN
WARM UP SPECIFIC
ACTIVATION AND MOBILITY
STRENGHT
4 SETS
10 CURTSY SQUAT 1 KB FRONT RACK
10 SQUAT JUMP
10 MT BW LUNGES
REST 1′ 30″ BTN
WOD
3′ ON 1′ OFF X 16′
10 DL
10 LATERAL BURPEES OVER BARBELL
10 T2B/ 20 K2C
10 SLAM BALL