WOD DEL GIORNO
31/12/2024
Warm up:
30″ down and up
30″ plank
30″ in and out squat bw
Rest 1′
x 2 sets
Wod:
For time team of 2
120 step ups (I go you go)
111 du/su (each One)
10 rounds of Cindy (I go you go)
9 deadlifts 100/80 kg or 50 M/40 W
800 mt row (each One)
7 OHS plate synchro (each One)
60 synchro air squat
5 Deadlifts
Rest 3′ then
AMRAP 4′
3 burpees over bar
2 Thrusters plate 10/5
1 round of Cindy
WOD DEL GIORNO
23/12/2024
Warm up:
2 minutes machine
20 down and up
Specific warm up:
Barbell routine
Strenght:
Barbell complex
1 deadlift
1 Power clean
1 thruster
Find max load in 10 minutes
Workout:
HB Enea e Nadia
EMOM 20′
Min 1: 4 bar muscle up
Min 2: 4 man Makers 2 db
Min 3: 6 Devil Press 2 db
Min 4: Rest
WOD DEL GIORNO
20/12/2024
Warm up
Junk yard dog
S warm up: mobilità + Yoga bb routine
Wod review
Wod: for time
25 front squat
150 air squat
50 stoh
150 revers lunges bw
50 hang Power clean
150 sit up
50 deadlift
25 front squat
RX 40/25kg
WOD DEL GIORNO
18/12/2024
Warm up
100 j jacks
50 gtoh a corpo libero
S warm up: mobilita e attivazione
Core
30″ L sit on bar / floor
30 russian twist plate
30 sit up a gambe tese
Rest 1 Min x 4
Wod: Triple Whammy
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Double unders
Wall balls
Strategy: Progressively chip away at the rep scheme. Focus on unbroken sets for toes to bar and double unders to maximize efficiency.
WOD DEL GIORNO
17/12/2024
Warm up
30 Mountain climbers
20 down and up
15 inchworm push up
S warm up 1 set of:
1 Min hollow on bar
1 Min arch on bar
1 Min plank
Gymnastic Strenght
Endurance:
9 Min emom
Min 1 10/12 box hspu
Min 2 10/12 alt si glie leg t2b
Min 3 10/12 box dips work plate
Wod
HB Alessandro Zuccheri +19
Team of 2
Amrap 12 Min
19 box Jump (split)
19 pull ups (split)
19 box Jump get over the box (split)
19 burpees pull ups
WOD DEL GIORNO
16/12/2024
Warm up
2 Min machines
S warm up
2 round White plate
10 plate Kang Squat
5+5 BULGARIAN SPLIT squat
Strenght:
10 2xdb rdl
15 banded hip ext
20 db hip thrust
Rest 2 Min x 5 sets
Wod: fall series throwdown – team of 3
6 rounds
A 20 Cal row
While b e c 15 syncro thrusters (B barbell 30/20kg – C 2xdb)
–
Rotate every 20 Cal
WOD DEL GIORNO
12/12/2024
Wg: 50 jumpin jacks
Ws: 2 rnds
15 shoulder taps
10 plank walk out
5 down and up
Upper body strenght:
6 push Press from rack first reps hold 3″ on top position( 60/70 % RM )
6 pike push ups
6 banded push Press last rep hold 10″ on top position
Rest 90″ 4 SETS
Wod: HB Monica
Team of 2:
50 burpess pull ups split
21 syncro thrusters
15 syncro front squat
9 syncro reverse lunges
50 burpess pull ups split
RX 50/35
Int 40/25
Scaled 30/20
WOD DEL GIORNO
11/12/2024
Wg: 2′ bike+2’row
Ws: barbell routine
Strenght: emom10′
1 dl + 1 clean below knees+ 1 hang clean (50/65%rm)
Wod: 15 t2bar
15 Wall ball
15/12 Cal machine
20 t2bar
20 Wall ball
15/12 Cal machine
25 t2bar
25 Wall ball
15/12 Cal machine
WOD DEL GIORNO
10/12/2024
Wg: 3′ su/di
Ws: 10 bw lunges
10 Russian baby makers
10 squat Jump
Strenght: barbell front lunges from rack( 8 reps max load )+Nordic curl with partner (6/8 reps )
4 SETS 90″ rest
Wod: Amrap 11′
9 burpees over db
15 alt db snatch
21 du/42 su
WOD DEL GIORNO
09/12/2024
Wg: 50 jumpin jacks+25 down and up
Ws: barbell routine
Strenght: 1 snatch Deadlift+ 1 snatch below knees+1 hang snatch
Emom 10′ from 50% to 65%Rm
Wod:
Team of 2
50 syncro Goblet squat
50 split pull UPS
15 syncro american swing
25 syncro Goblet squat
25 split pull UPS
15 american swing
15 syncro Goblet squat
15 split pull UPS
15 syncro american swing
WOD DEL GIORNO
06/12/2024
Warm up
2 Min machines
S.warm up
Yoga routine
Strenght
Banded deadlift
5/5/5/5/5
Rest 90″ build max load form 60%
Wod
Amrap 4
7 + 7 bw lunges
7 sdhp 50/35
7 push up
Rest 1
Amrap 3
10 front Squat 40/25
20 lateral jump
Rest 1
Amrap 2
Max ground to over head
30/20kg
WOD DEL GIORNO
05/12/2024
Warm up:
Tabata elbow plank
S warm up:
30 tuck jumps
15 inchworm push ups
Core 4 rounds
10 hollow hold
10 vups
10 truck UPS
10 hollow rocks
Rest 1 min
Wod
AMRAP (with a Partner) in 20 minutes
I Go you go
2 Shuttle Runs (10 MT Total)
4 Dumbbell Deadlifts (2×50/35 lb)
6 hang clean and jerk 2xdb
WOD DEL GIORNO
04/12/2024
Warm up
30″ skip alto
30″ skipp basso
30″ calciata dietro
30″ rest – repeate
Swarm up
2 Sets
10 plate flore Press
10 plate bent rose
10 plate Press
Strenght
Lower body strenght
12/15 Barbell Hip thrust from foor
+ 30 max Banded hip ext.
Rest 1 Min x 4 build max load
Wod
3 Sets
25 Wall ball
15 deadlift 70/50 kg
25 sit up plate 10/5
WOD DEL GIORNO
02/12/2024
Warm up:
100 jumping jacks
50 gtoh bodyweight
S warm up:
1 Min hollow
1 Min arch
30 pike push ups
Gymnastic Strenght
Emom 10′
Min 1: 4/6 inverted burpees
Min 2: 5/7 parallets shoot through
Wod: HB Daniela e Massimo!
for time
30 2 x hang snatch db/kb
60 front squat 2x db
90 cross overs