WOD DEL GIORNO
28/12/2023
wg: 50 jumpin jacks + 50 plank jacks
ws: 10 shoulder taps
10 inch work
10 push UPS hand release
Strenght: Bench Press
10( 60 %)
8( 70)
6(80)
3( 85) and back
1′ rest btw
Wod : for time 4 rnds
21 alt Devil Press One arm
15 burpess box jump over db
9 ohsquat One arm
WOD DEL GIORNO
27/12/2023
Wg: 3’machine
Ws: 15 Kang squat plate
15 Cossack squat plate
15 G2oh plate
E2mom: 15 goblet squat
15 Wall ball
15 box Jump ( skill review). 8′ Total Time
Wod: Amrap 15 ‘
Hb Floriana!!!
5 Snatches any style
15 T2b
36 Du
50/35
WOD DEL GIORNO
20/12/2023
Warm up:
2 Min machine then calendar game
Specific warm up
2 sets
15″ hollow
15″ arch
10 down and up
Bar complex:
3 bar swing
1 k2c
1 t2b
1k2c
1tsb
5 sets rest 1 Min
Add one rep every round
Wod
5 rounds for time
10 deadlift 2xdb
10 front rack lunges
10 box step over
WOD DEL GIORNO
19/12/2023
Warm up
100 jumping jjask pvc
100 jump over pvc + game
SPECIFIC warm
1 min plank
1 min pvc pass through
1 min plnk cinese
T2B
3 sets ret 1 min
5 dragon flags
10 seated toes to bar + 10” hold
15 standing banded pull back
WOD
As Many Rounds/Reps as Possible in 12 Minutes of:
50 double-unders (or 100 single-unders)
15 toes-to-bar
10 push-ups
WOD DEL GIORNO
18/12/2023
warm up:2 min machine + calendar game
specific warm up x 3
5 arch+ hollow pvc pull down on floow
10” hang on bar
3 inchwarm push ups
skill review: t2b
– 10” hollow on bar
– 10” arh on bar
– 10 bar swing
– 10 knees rises
– 5 knees to elbows
– 5 full t2b
wod: “TOMBSTONE”
every 4 min x 16′
12 bp box jump over
12 front squat 70/50kg
12 t2b
rx 70/50 – int 50/35 – scl 30/20 kg
WOD DEL GIORNO
15/12/2023
GENERAL WARM UP
3′ + Christmas Game
SPECIFIC WARM UP
10 cossak squat and press
10 prisoners squat plate
10 Kang squat plate
SKILL REVIEW
Practice squat therapy
8/10 OHSQUAT EMPTY BAR
WOD HB VIRGINIA E ISABELLA
AMRAP 10′
41 DU
2 CLUSTERS
8 PULL UP
10 PUSH UP
WOD DEL GIORNO
14/12/2023
GENERAL WARM UP
20 down and up + Christmas game
SPECIFIC WARM UP
10 DL PLATE
10 SQUAT AND PRESS PLATE
10 G2OH PLATE
STRENGTH
from rack
BACK SQUAT
WOD TEAM OF 2
30 CAL MACHINE SPLIT
15 SYNCRO THRUSTER ONE ARM
30 CAL SPLIT
15 DYNCRO DEVIL PRESS ONE ARM
30 CAL SPLIT
15 SYNCRO H. CLEAN&JERK ONE ARM
WOD DEL GIORNO
13/12/2023
Wg: 2’machine + calendar game
Ws: 10 Wide air squats
10 spider squats
10 reverse lunges
Core : emom 12′
Min1: 20 single leg v-ups
Min2: 20 flutter kicks
Min3: 10 windshield wipers
Wod: amrap 9′
3 squat clean (75%rm)
6 Bps over barbell
9 box jump
WOD DEL GIORNO
09/12/2023
REST DAY
WOD DEL GIORNO
08/12/2023
BOX Chiuso
WOD DEL GIORNO
07/12/2023
advent calendar game
then 2 sets
1 min plank jacks
1 min jumping jacks
core strenght
accumulate 20 x side hollow to arch rotations
accumulate 50 standing hollow to arch with pvc
accumulate 3 min body tightener on floor at wall
wod
amrap 15 min – team of 2
10/8 cal machines
3 clean and jerk 60/45
10 pb over the bar
WOD DEL GIORNO
06/12/2023
advent calendar game
2 min machine
then 2 sets
1 min plank
1 min plank cinese
core strenght – choose your strategy
accumulate 50 hollow banded pull down
50 Kip Drill Arch & Hollow
accumulate 50 jump to bar and hollow hold
wod
10 rounds for time
3 deadlift 70%
6 alt one arm kb snatch from ground
9 wall ball
WOD DEL GIORNO
05/12/2023
advent calendar game
then 2 sets
1 min plank jacks
1 min jumping jacks
core strenght: 3 sets
5 hollow body wall walks hold 10” on top
30” hollow body flutter kicks
opposite limb arch hold 30”x side
30” bar swing (hollow arch)
rest 1 min
wod , team of two
60 power snatch 30/20kg
60 box jump
60 push press
60 box step over 1xdb
WOD DEL GIORNO
04/12/2023
WARM UP
2 MIN MACHINE
THEN
2 SETS
1 MIN PLANK
1 MIN PLANK CINESE
SKILL REVIEW
HOLLOW AND ARCH POSITION
THEN
30 PVC HOLLOW ROCKS
30 PVC ARCH UPS
30′ REST X 4 SETS
WOD
PART A
FROM GROUND BACK SQUAT ACCUMULATE 50 REPS
20% 1 RM
EVERY 2 MIN PERFORM 5 BP OVER BAR
STRAT FROM MIN 0
REST 2 MIN THEN
PART B
150 AIR SQUAT
EVERY 2 MIN PERFORM 5 PUSH UP
WOD DEL GIORNO
01/12/2023
Warm up
Bussa orologio
Ws : 10 banded good morning 10 banded pull down 10 Mountain climbers
Strenght. 5 Romanian dl + 5 barbell bent row…find max load 5sets 1min rest btw
Wod team of 2
I go y go 6 rnds 3 each athlete
4 squat clean
8 pull up
12 pistol