WOD DEL GIORNO
30/08/2024
warm up: junk yard dog 5+5
S warm up: yoga barbell routine
Strength:
emom 5 Min
Find max Weight of the complex:
¹ Power Clean + 1 fs + 1 hand squat clean
Start front 50/60% and build max load
Wod
Hb Stefano +41
From 0 to 6 Min amrap
3 pull ups
9 box jump
15 One arm hang db snatch
2 Min rest then
Amrap from Min 8 to 14
3 t2b
9 box step up
15 one arm hang db snatch
WOD DEL GIORNO
29/08/2024
Warm up
1 lap run
1 min machine
1 Min plank
Core conditioning
4 Rounds
10 vups
20 russian twist plate
10 vups
20 bicyclet crunch
10 vups
Rest 1 Min Btw sets
Wod
HB Jacopo! +41
In 3 Min Windows
15 power snatch 40/25 kg
Max Bo over bar
Rest 1 Min
3 Min Windows
30/20 calrow
Max ohs 40/25 kg
Rest 1 Min
3 Min amrap
400 MT run
Max Wall ball shots
WOD DEL GIORNO
28/08/2024
Warm up
2 Min machine
S warm up
Activation and mobilty (core and Squat position)
Strength:
Back squat
From 50 up 5/10% every set
15/12/10/8
Rest Is 60″
Wod: HB Fabrizio +35
Amrap 9′
35 du
5 pull ups strict
3 Devil Press 2xdb
WOD DEL GIORNO
27/08/2024
Warm up
2 Min machine
S warm up
Activation and mobilty (core anche back chain)
Strength:
Deadlift
From 50 up 5/10% every set
15/12/10/8
Rest Is 60″
Wod
4 Rounds of
400 MT run
10 gang Power clean
5 Bp over bar
50/35
40/25
30/20
WOD DEL GIORNO
26/08/2024
Warm up:
1 lap run
100 Jumping jacks
Specific warm up
15 russian baby makers
1′ plank
1′ secondi chinese plank Walk out
Lower body Strength
4 sets
10 front rack lunges barbell
7+7 Bulgarian split squat
10 row Nordic curl
Rest 1 btw sets
Cap 15′
Wod: “Back home”
Amrap 12′
5 Renegade rows dbx2
10 T2B / k2c
15 2x db deadlift
WOD DEL GIORNO
09/08/2024
Wg: 2′ machine
Ws: barbell routine
Strenght: emom 10′
1 snatch + 1 ohs
( Find max load )
Wod: e3mom x 15′ Total
21 Goblet squat
15 american swing
9 burpess over KB
(24/16)Rx
WOD DEL GIORNO
07/08/2024
Wg 1 lap run
Ws: activation and mobility ( hollow + arch position from ground to bar) 20″ each exercise
Gymnastic strenght: bar complex
E2mom 10 Total
3 scap pull up+3 swing+3 knee to chest+3 toes to bar
Wod: for time 4 rnds
21 front rack lunges
15 hang Power clean
9 front squat
( 40/25) Rx
WOD DEL GIORNO
06/08/2024
Wg: 2′ machine
Ws: 20 down and up
10 air squat
5 inch worm push up
Aerobic capacitiy:
30 Cal machine + 15 burpees
20 Cal machine + 10 burpess
10 Cal machine + 5 burpess
Rest 1:1
Wod: for time 2 SETS
30 sumo dl 2db
20 thrusters 2db
10 hang 2db snatch
20 thrusters 2db
30 sumo dl 2b
90″ rest btw sets
WOD DEL GIORNO
05/08/2024
Wg: 1 lap run + 2′ machine
Ws: 21 Mountain climbers
15 quad plank leg switch
9 inch worm
Core conditioning: emom 12′
Min 1: 10 pike UPS on rower
Min 2: 15 single leg v ups
Min 3: 20 Russian twist with plate(10/5)
Wod: team of 2
Amrap 15′
9 syncro alt db snatch One arm (db/KB)
15 split burpess Dl One arm
21 partner Wall balls
WOD DEL GIORNO
02/08/2024
Warm up
1 lap run or 2 machine
S warm up
2 sets
10 gtoh
10 Jump on plate
10 russian sit up plate
Strength
Emom 8′
1 Hang Power snatch
1 Power snatch
1 ohs
Build max load
Wod HB mattia +33
33 situp
50 du / su
66 situp
100 du / su
99 sit up
150 du / su
WOD DEL GIORNO
01/08/2024
Warm up
1 lap run
S warm up
2 sets
10 squat and press
10 sumo dl
10 russian twist
Strength
Emom 8′
1 Hang Power clean
1 Power clean
1 fs
Build max load
Wod
3 Min Windows
30 Cal row max deadlift 50/35
Rest 1 Min
3 Min Windows
30 gtoh 40/25
Max Bo over bar
Rest 1 Min
3 Min window
30 Wall ball
Max air squat