WOD DEL GIORNO
28/06/2024
Wg: 1 lap run
Ws: barbell routine
Test day: squat clean ( skill review) find 1 RM 15′
Wod: HB Michele
Every 2′ x 10 Min
9 american swing
18 du
9 v-ups
WOD DEL GIORNO
27/06/2024
Wg: 1 lap run o 2′ machine
Ws: barbell routine
Test day: Power snatch
Find 1 RM in 15′ ( skill review )
Wod: HB Roberta+ 22
For time
22 thrusters ( 40/25 )
15 burpess box Jump
9 step up 1 KB ( 24/16)
15 burpess box Jump
22 thrusters ( 40/25 )
Time cap 13′
WOD DEL GIORNO
26/06/2024
Wg: 1 lap run
Ws: 30 down and up
30 plank jacks
30 Mountain climbers
Test day : sumo dl High pull
Find 1 RM( skill review
Wod: HB Eleonora+30
Team of 2
Cash in 30 Cal each one
30 syncro air squat
30 pull up split
30 Wall ball partner
Cash out 30 Cal each one
3 rnds for time
WOD DEL GIORNO
25/06/2024
Wg: 2′ machine + 50 jumpin jacks
Ws: activation and mobility
Test day: ohsquat
Find 1rm (15′)
Wod:
Amrap 10′ ladder + 3
3 Goblet squat KB
6 front rack lunges
3 sumo dl kb
WOD DEL GIORNO
24/06/2024
Wg: 1 lap run
Ws: activation and mobility
Test day: find 1 RM shoulder Press/push Press ( 15′)
Wod: HB Nico!
E3mom
9 2db hang clean
15 t2bar
9 push UPS over 2db
WOD DEL GIORNO
21/06/2024
Warm up
100 j jacks
1 Min plank
S warm up
Activation and mobility
Strength: test
12′ to find 1rm of power clean
Wod
Hb Laura +39
12′ amrap
3 pull ups
9 double dB snatch
3 t2b
9 double dB front squat
WOD DEL GIORNO
20/06/2024
Warm up
1 lap run or 2 min machines
Skill review deadlift
Strenght test
Find in 15 Min 1 RM of deadlift
Wod
Every 3 Min X 4 sets
5 hang cluster 50/35 kg
14 BP over bar lateral
WOD DEL GIORNO
19/06/2024
Warm up: 1 lap run
S warm up: Activation and mobility for front squat
Strenght test: Find 1rm of front squat in 15′
Wod
Hb Agnese + Marianna + Marco +119
119 du/su each
119 partner Wall ball
119 du/su each
119 box jump (split)
WOD DEL GIORNO
18/06/2024
Warm up
1 lap run
100 jj
Specific warm up
Activation and mobility
STRENGHT test
Find in 10’
1 rm Bench press
Wod
HB GAIA!!!!
400 mt run cash in
4 rounds for time
27 air squat
20 bp
27 sit up
400 mt run cash out
WOD DEL GIORNO
17/06/2024
Warm up
1 lap run
Activation and mobility for squat
Skill and safety review
Strength test
Find in 15 Min 1 rep Max of back squat
Wod: Hb Anton +14
Amrap 8’
4 shouttle runs
1 man Maker 2xdb
(Add 1 shouttle runs every round)
WOD DEL GIORNO
14/06/2024
Wg: 50 jumpin jacks
50 plank jacks
Ws: 10 squat and press plate
10 sumo dl
10 squat jump
X 2
Strenght: front squat from rack
6 reps ( 75%)
4 reps ( 85%)
1 reps ( 90)
And back ( 1’30” rest btw)
Wod: HB Valeria + 35
Team of 2
8 rnds of: 4 every partner
I go you go
3 Devil Press 2 db
5 burpess dl 2 dl
8 thrusters 2 db
WOD DEL GIORNO
13/06/2024
Wg: 2 lap run
Ws: 10 shoulder taps
10 inch worm
10 down and up
Strenght: 10 MT shuttle walk oh 2 KB + 10 shoulder Press banded rest 1’30”
3 SETS
Wod: benchmark cyndi
Amrap 20′
5 pull up
10 push UPS
20 air squats
WOD DEL GIORNO
12/06/2024
Wg: Roxanne
Ws: plate dl 10
Shoulder Press plate 10
G2oh plate 10
Strenght: 6 dl ( 85% RM)+12 box Jump + 1 lap run
4 SETS: 1’30” rest
Wod: for time HB ANNALISA!!!
35 Wall balls
35 alt db snatch
35 Russian sit UPS medball
20 Wall balls
20 alt db snatch
20 Russian sit UPS medball
10 Wall balls
10 alt db snatch
10 Russian sit UPS med ball
WOD DEL GIORNO
11/06/2024
Wg: 30 jumpin jacks
15 Mountain climbers
30″ plank
X 3
Ws: 10 scapula pull
10 plank walk out
10 bw lunges
X 2
Strenght: emom 8′
Even: 3/5 strict pull up
Odd: 6/8 deficit plate push ups
Wod: HB elisa +28
Amrap 10′
2 hang 2db/2kb snatch
8 lateral burpees over db/KB
10 pistol squat
WOD DEL GIORNO
10/06/2024
Wg: 1 lap run or 2′ machine
Ws: Animal walks
Strenght: Turkish get up 1db or 1 KB
5 reps each side ( light Weight) X 2 SETS
1’30” rest btw
Wod: benchmark Marie
Emom 20′
1 squat clean
2 Power clean
3 front squat
RX 60/40
Int 50/35
Scaled 40/25
WOD DEL GIORNO
07/06/2024
Warm up
1 lap run
S warm up:
Mobility and activation
Yoga barbell routine
Strength: shoulder press
5 X 4 sets of
New round every 90″
Use 60/70% of 1rm
Skill review: pull ups
Wod: for time
18 front squat
18 pull ups
1 lap run
15 front squat
15 pull ups
30/25 cal machine
12 front squat
12 pull ups
1 lap run
WOD DEL GIORNO
06/06/2024
WARM UP
1 lap run
S. WARM UP x3
10″ j Jack touch on floor
10 down dog teos touches
5 Russian baby make
CORE EMOM 8′
10″ hollow
10″ tuck up
10″ hollow
10″ vup
20″ rest
WOD HB JONA, ALE E ALESSIO
38 Box jump over
39 wall ball with partner
38 box step up 2 db
39 wall ball partner
29 partner mb sit up
1 lap run with band
WOD DEL GIORNO
05/06/2024
Warm up: 1 lap run
S warm up: X 3 set with pvc
10 pvc pass through lunges
10 jump over pvc
10 pvc back squat
Strength: 5 X 4 sets of back squat every 90″ use 60/70% of 1rm
Skill: hp snatch
Wod:
4 rft
400 MT run
10 hang power snatch
50/35 kg
WOD DEL GIORNO
04/06/2024
Warm up
x3 sets
10 bw thrusters
5 indù push up
10” skipp alto
specific warm up
yoga BARBELL routine
deadlift
5x 4 sets every 90” 60/70%
skill review
power clean/thrusters
Wod
7 rounds for time
Pace test
7 pc
7 thrusters
7 bp over bar double jump
Rx 40/25kg
goal 9’ – time cap 14’
WOD DEL GIORNO
03/06/2024
Warm up
3 sets
10″ plank jacks
5 tuck jumps
10 in and out squat on plate
S. warm up
2 sets
5 plate Kang squat
10 squat and press plate
10 goth plate
Skill review
2xdB deadlift
// Hang power clean
// Stoh
Wod
“Tsunami” – team of two
Amrap 20′
Partner A 10 shouttle runs 6+6 =1 rep)
While
Partner B perform 1 round of 2xdb DT
(If b finish before a wait partner a in front rack position)
Switch every round