WOD DEL GIORNO
31/01/2024
Warm up
50 plank jacks
75 pvc jumping jack
50 jump over pvc
S warm up
20″ on 10 of pvc ohs
X 4
Test
Find in 15 Min 1rm of ohs
Wod test
Diane
21/15/9
Deadlift
Hspu
WOD DEL GIORNO
30/01/2024
Warm up
2 min machine
Specif warm up
yoga BB routine
Strenght Test:
Find 1 RM of power clean and squat clean in 15 min
Wod
For time
Choose your strategy
250 air squat
150 sit up
75 slam ball
Cap 2 min
WOD DEL GIORNO
29/01/2024
Warm up
100 j jakcs
100 jump on plate
S warm up
Yoga barbell routine
Skill review then
Find in 10 Min 1 RM of
Bench press
Wod
Team of two in perform
Cash in 1.5 k row/ski 1
5 rounds of
10 syncro dB push press
20 BP box jump over
Cash out 1.5 row / 1 ski
WOD DEL GIORNO
26/01/2024
Wg: 2’machine
Ws: 3 rnds
10 halo rotation
10 squat and press
10 g2oh
Strenght: find 1 RM DL
Wod: Amrap 10′
3 2 db s2oh
6 T2b
9 2 db Front squat
WOD DEL GIORNO
25/01/2024
Wg: Roxanne
Ws: barbell routine + mobility
Find 1 RM Front squat
Wod: team of 2: i go you go
10 rnds total:
21 alt db snatch One arm
15 v-ups
9 Thrusters One arm
WOD DEL GIORNO
24/01/2024
Wg: 2’machine
Ws: 10 cossack squat
10 Russian baby Maker
10 g2oh bw 3 rnds
Aerobic capacity: 10 Min machine ( row/bike/ski)
45 Easy pace
15 fast pace
10 rnds
Wod: emom12′
Min1: 15 pull up
Min2: 10 burpees box Jump over
Min3: 15 C2b
Min4: 10 burpees box Jump over
WOD DEL GIORNO
22/01/2024
Wg: Animal walks
Ws: barbell routine + mobility
Find 1 RM of back squat ( skill review )
Wod: Amrap 12′
5 Snatches ( 60/45 )
25 Du/50 Su
10 Pistol ( 5+5 )
WOD DEL GIORNO
22/01/2024
Wg:
50 jumpin jacks
25 down and up
Ws: barbell routine + mobility
Find 1 RM of shoulder Press/push Press/push jerk (skill review
Wod: 5 rnds for Time:
15 Wall balls
10 push up hands release
15 american swing
10 (5+5) oh reverse lunges in front rack
WOD DEL GIORNO
19/01/2024
Warm up
Sally up Sally down plank da gomiti a Mani
Aerobic test
750 mt
Full Rest
500 Mt row
Full rest
250 Mt row
Wod check compleanni
10 rounds
1 squat clean 80%
2 box jump
3 strict pull ups
WOD DEL GIORNO
18/01/2024
Warm up: 2 Min machine
Swarm up: Activation And mobility
Strength:
Find in 15′ 1rm of Front squat
Wod
Choose your rep scheme
25 power snatch 50/35 kg)
50 t2b
75 Burpees target bar
WOD DEL GIORNO
17/01/2024
Warm up
100 PVC
100 Skipp any style
S warm up
1 set
20 floor bw hip thrust
15 indu push up
20 sumo good morning pvc
Strength
Find 1 RM of deadlift
In 15′
Wod
Cash in 10 Wall walks
Then 3 rounds
25 wall ball lunges
25 American swing
Cash out 10 wall walks
WOD DEL GIORNO
16/01/2024
Warm up:
2 Minachine
S warm up:x2
30″plank jack
30″pvc press
30″down and up
Strength
Find 1 RM of
Shoulder press
Push press
Push jerk
In 15min
Wod
Hb Elisa di Toro + Sara Taglia
Perform 80 hoc
(50/35kg)
Every drop
Perform 6 burpees
WOD DEL GIORNO
15/01/2024
Warm up
3 min machine
Attivazione e mobilità
Strenght:
find in 15 Min 1rm of back squat
Wod (check compleanni)
Team of two
40 cal machine split
30 box jump
20 syncro one arm devil press
30 box jump
40 cal machines
WOD DEL GIORNO
12/01/2024
Wg: 2 ‘ machine
Ws: 10 banded pass trough
10 banded push Press
10 banded pull down
Strenght: 1 Power snatch+1 ohs 40%rm psnatch
1+1 45%
1+1 50%
1+1 55%
Until 75%
1’btw
Wod: emom 16′
Min 1: max reps s2oh 2db
Min 2: max reps f.r. lunges 2 db
Min 3: max Cal machine
Min 4: rest
WOD DEL GIORNO
11/01/2024
Wg: 50 jumpin jacks+50 plank jacks
Ws: barbell routine
Strenght: barbell cycle
1Dl+1 Hang Power clean + 1 Front squat + 1 Thruster Building up max load sustainable starting from 65% Rm ( 5 SETS ) 90” Rest btw
Wod: Amrap 4′
10 push UPS
10 pull UPS
10 sit UPS
Rest 2′
Amrap 4′
10 burpess
10 T2b
10 V-ups
WOD DEL GIORNO
10/01/2024
Wg: Animal walks
Ws: 10 dl plate
10 squat and press plate
10 good morning plate
Strenght: emom 6′ ladder+2
2 clean and jerk
Weight Between 50/60%rm push jerk
Wod:
HB ELISA E GIULIO!
4 rnds for time
5 dl (60/45)
10 burpess face barbell
15 alt pistol squats
WOD DEL GIORNO
09/01/2024
Wg: 2′ machine + 15 Russian baby Maker + 15 inchworm
Ws: barbell routine + skill review
Strenght: barbell complex
1 snatch dl + 1 hang squat snatch
From 50% RM and Building up 5 SETS 90” rest btw
Wod: E2mom 10′
10Wall balls
10 T2b
Max reps american swing
Score Is Total rep of a.s.
WOD DEL GIORNO
08/01/2024
Wg:
2′ machine
30 Mountain climbers
30 down and up
Ws: barbell routine + skill review
Strenght: barbell complex ( technique work )
1 clean dl + 1 hang squat clean
Start from 50 % RM scl and Building up every set ( 5 SETS )
Wod: Hb Chiara Pucci!!
team of 2
Amrap 12′ – i go you go
3 devil press 2db
8 thrusters 2db
WOD DEL GIORNO
05/01/2024
Warm up
2 Min machine
Swarm up
Junk yard dog
5 reps X ogni esercizio a testa
Strength:
Seated back squat
3/3/3
Rest 90″
From 75% up to max
Wod:
30/20/10 Gtoh 30/20 kg
21/15/9 (w18/12/6) Cal machine
Rest 1 Min
20/15/10 Gtoh 40/25 kg
12/9/6 (9/7/5) Cal machine
WOD DEL GIORNO
04/01/2024
WARM UP
2′ MACHINE
1′ PLANK
1′ CHINESE PLANK WALK OUT
CORE KILLER:
30″ BODY JAW
30″ SX SIDE PLANK
30″ DX SIDE PLANK
30″ ELBOW MOUNTAIN CLIMBERS
30″ PLANK LATERAL WALK
REST 1′ x 4
WOD 20 ROUNDS
8 AIR SQUAT
5 SIT UP
2 BURPEES
20 MT SHUTTLE RUN
TC 20″
WOD DEL GIORNO
03/01/2024
Warm up
100 jumping jacks
100 skips any style
Specific warm up 2 sets
10 scap pull ups
30″ plate press
30″ plate triceps extenctions
Gymnastic Strength
30 box dips
10 strict pull ups
25 box dips
8 strict pull ups
20 box dips
6 strict pull ups
15.box dips
4 strict pull ups
10 box dips
Rest 1 Min btw each couplet
Wod:Hb Lorella!! +29
50 American swing
50 Mt oh carry kB (destra)
11 Burpees
29 kB snatch alt
50 Mt oh carry kB sinistra
11 Burpees
WOD DEL GIORNO
02/01/2024
Wod
HERO WOD CHAD