WOD DEL GIORNO
29/02/2024
Warm up
3 min machine
+ 1′ side to side lateral plank
Core 5 rounds rest 30/45″ btw sets
10 weighted hollow tuck in
10″ weighted hollow hold
10 X side weighted plank hip taps
10 x side weighted side plank leg lift
Wod
Amrap 12′
10 BP box step over
15 mb sit up
20 air squat
WOD DEL GIORNO
28/02/2024
Warm up
2 sets of
10 jump on plate
5 Kang squat
10 shoulder press plate
Yoga BB routine
Strenght endurance
Back squat
15/12/10/8
30%/40%/50%/60%
Rest 2 min
Wod
125/85/65
crossovers and k2chest
Cash out 50 wall ball
WOD DEL GIORNO
27/02/2024
WARM UP
2’ machine
1 set of
100 jumping jack
2’ plank
GYMNASTIC STRENGHT
every 4’ x 12’
30 V-Ups
20 single leg squat
10 dips
WOD
JACKIE BENCH MARK
1000 mt row / 1.6 mt assoult bike
50 empty bar thrusters
30 pull ups
WOD DEL GIORNO
26/02/2024
Warm up
100 Burpees di punizione
(ritardi, non prenotati, db, medball e corde sempre in disordine, mancato supporto dei compagni rimasti ultimi)
10′ Skill
Bar muscle ups
Wod
for time
10/8/6/4/2 power snatch (50/35 kg)
20/16/12/8/4 box step over 2xdb (22.5/15 kg)
WOD DEL GIORNO
23/02/2024
Wg: animal walks
Ws: 30”plank
30” chinese plank
30″ down and up
X3 rnds
Core strenght:
15 hollow rock
15 arch rock
15 V-ups
Rest 1’ x 4 rnds
Wod:
HB Stefania + Vincenzo
Team of 2:
58 split T2b
34 syncro db snatch One arm
58 split C2b
34 syncro hang c&j One arm
58 split push up
34 syncro cluster One arm
WOD DEL GIORNO
22/02/2024
Wg: 10 PVC pass trough
10 PVC oh squats
10 PVC thrusters
3 rnds
Ws: barbell routine
Strenght:
barbell complex
1 Power snatch+1squat snatch below knees+1 hang squat snatch
5 rnds. E2mom 10′
Wod: HB ETTORE + 35
Cash in 35 Cal machine
Then perform 4 rnds of:
6 hang p.clean 2db
9 Thrusters 2db
12 s2oh 2db
Cash out 35 Cal machine
WOD DEL GIORNO
21/02/2024
Wg; 2’machine
Ws: 10 Russian baby makers
10 sumo squat
10 straight leg squat
Lower body accessory:
HB FEDERICA PIC!!
5 goblet squat
10 skater squat
15 Prisoners squat
Wod: open 22.1
1-2-3-4-5-6-7-8-9-10
Dl
Burpess facing barbell
WOD DEL GIORNO
20/02/2024
Wg: 50 jumpin jacks+25 down and up
Ws: 10 g20h plate
10 squat and press
10 halo rotation
2 rnds
Strenght: barbell complex:
1 Power clean + 1 squat clean below knees + 1 hang squat clean
5 rnds 2 ‘ btw. From 60 to 80 % RM squat clean
Wod: open wod 22.1
Amrap 15 Min
3 Wall walks
12 db Snatches
15 box jump over
WOD DEL GIORNO
19/02/2024
Wg: Animal walks
Ws: PVC pass trough 15
PVC oh squat 15
PVC thrusters 15
Upper body accessori :
7 Cuban Press 2 db
7 chinese lateral raises 2 db
20 MT walk oh position 2db
Light heavy 2 db ( quality work )
4 SETS 90” rest btw
Wod: E3mom 15′
12 Wall ball
9 pull up
6 Devil Press
WOD DEL GIORNO
16/02/2024
Warm up
1′ Skipp alto
1′ Chinese plank
1’ roll and jump
Specific warm up
X2 sets
10 swing
5 scap pull up
5 down and up
Gymnastic Strength
Emom 9 min
Odd 10/8 push up
Even 4/8 pull up strict
Third 30″ hand stand on wall
Wod
2 Min max sdhp kB
1 rest
2 Min max t2b
1 Min rest
2 Min kB squat clean
1 Min rest
2 Min max burpees
WOD DEL GIORNO
15/02/2024
Warm up
2 Min machine
Strength
10 barbell good morning
20 banded pull through
30″ arch hold
Wod
3 rounds
10 shuttle runs (5+5 Mt= 1 rep)
20 mt walking lunges one arm front rack + one arm oh
10 hang power clean 2xdb
WOD DEL GIORNO
14/02/2024
Warm up
Sally up Sally down squat
Core strength:
3 sets no rest
12 ring stir the pot
While partner hold plank position then switch
12 partner sit up while partner hold your feet then switch
Wod: team of two
Hb Moreno + Francesco +83
83 cal machine
83 syncro deadlift one bar
83 Bp over bar split
83 medball situpz
WOD DEL GIORNO
13/02/2024
Warm up
X2 sets
30″ jumping jacks
30″ plank jacks
30″ Gtoh bw
Lower body Strength
4 sets rest 1′
10+10 bulgarian split squat 2x db
20 hip thrust barbell
Wod Hb Vincenzo +42
For time 42 Gtoh
50/35 kg
Every drop perform
7 BP deadlift 2xdb
WOD DEL GIORNO
12/02/2024
Warm up 3 Min machine
Skill: Split jerk
Then
10 Min to find 1rm
Wod
Benchmark – Fight gone bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
WOD DEL GIORNO
10/02/2024
Wg: 50 jumpin jacks 50 plank jacks
Wod review
Wod: for time
15/12 Cal bike
30 Wall balls
15/12 Cal row
30 2db thrusters
2′ rest
15 Wall balls
30/25 Cal bike
15 2db thrusters
30/25 Cal row
2′ rest
12/9/6
Push up
Pull up
WOD DEL GIORNO
06/02/2024
Wg: 2’machine
Ws: 20 shoulder taps
10 push up and release
20 Mountain climbers
2 rnds
Strenght: find 1 RM Power snatch and squat snatch
( Emom light weight)
Wod: benchmark half Chelsea
Emom 15 min
10 pull up
15 push up
20 air squats
If you fall behind clock keep going for 15 Min. As many rnds as possible.
WOD DEL GIORNO
05/02/2024
Wg: Tabata down and up
Ws: barbell routine + skill review
In 15 Min find 1 RM of Power clean and squat clean
( Emom 3 reps light weight: 10 )
Wod: HB Antonio+Francesco
Amrap 20′
42du/84 su
8t2b/16k2c
10 hang clean and jerk One arm alt
25 Wall ball
WOD DEL GIORNO
01/02/2024
WARM UP
30″ SKIPP BASSO
30″ GTOH
3 SKIPP ALTO
30″ SQUAT
S. WARM UP
YOGA BB
ROUTINE
STRENGTH TEST
FIND IN 15′
1RM OF POWER SNATCH / SQUAT SNATCH
OR
EMOM 10′ 2/4 REPS MIN LIGHT WEIGHT
WOD
12 ‘ AMRAP
TEAM OF TWO
I GO YOU GO
3 WALL WALKS
6 HPC DB x2
9 STOH DBx2