WOD DEL GIORNO
31/07/2023
Warm up
1 Min machine
1 Min plank walk out
1 Min Min plank cinese con disco
Specifi warm up X 3
10 Split squat jump alt plate front rack
10 squat più chest press
1 dip + 1shoulder press +1 push press X 3
Strenght: 3 split jerk from ground
New set every 90” X 5 sets build max from 50% jerk
Wod:
3 Rounds for Time
19 Kettlebell American swing (24/16)
19 Kettlebell goblet squat
19 Kettlebell Push-Ups
400 meter Kettlebell Run
WOD DEL GIORNO
28/07/2023
Warm up
2 Min machine + sally up sally down ohs
Specific warm up
3 Min AMRAP
10 in and out squat with plate
10 jump on plate
10″ plank on plate side to side
Strenght ohs from rack
5/4/3/2/1
From 60% build max load
Rest 1′
Hb Alessandra +48
AMRAP 12 Min
10 shouttle runs 5+5 with medball
25 Mt oh lunges one arm
12 wall ball
WOD DEL GIORNO
27/07/2023
WARM UP
2′ BIKE + 2′ ROW
WARM UP SPECIFIC
ACTIVATION AND MOBILITY BODYWEIGHT
CORE STRENGHT
E2MOM EVERY 2′ X 8′
10 FLUTTER KICKS
10 QUAD PLANK LEG SWITCH
10 SINGLE LEG ALT V-UP
10 TOES TOUCHES
10 PIKE COMPRESSION
TEAM OF 2
20 ROUNDS OF
I GO YOU GO – MAX EFFORT
4 DEVIL PRESS 1 DB ONE ARM
6 PULL UP
8 GOBLET SQUAT
T.C 25′
WOD DEL GIORNO
26/07/2023
Warm up: 1 lap run with medball
Swarm up:youga barbell routine
Strength: barbell hip thrust +farmer carry
12 hip thrust + 45″ farmer carry rest 1 X 3 sets build max load (start man 40 woman 25)
Wod
Hb Giacomo +32
1200 MT run/ 1000
32 hpc 30/20
1000 Mt row/800
32 push press 30/20
32/25 cal bike
32 Burpees double jump over bar
WOD DEL GIORNO
25/07/2023
WARM UP
ANIMAL WALKS
WARM UO SPECIFIC
YOGA BARBELL ROUTINE
STRENGHT
EMOM 15′ 5ROUNDS
RX40/25 ~ 60% RM P.SNATCH
1′ 10 H.P.SNATCH
2′ 10 OH SQUAT
3′ REST
WOD HB ELENA
AMRAP 10′
2 SQUAT CLEAN ~80% RM
8 BOX JUMP
10 PISTOLS
WOD DEL GIORNO
24/07/2023
Warm up
1 lap run +
1 Min hang on bar
Attivazione e mobilità
Gymnastic strength
T2b (double for knees to chest) 5—1 bar pull over
4—2
3—3
2—4
1—5
Rest 90” btw sets
Wod:
200 du (200su)
100 mt (5 Mt + 5 Mt) Shuttle run
50 2xdb alternate suitcase lunges
25 dB clusters
WOD DEL GIORNO
21/07/2023
Warm up
30 reps skip alto
30 reps skipp basso
30 calciata dietro
30 hang on bar X 2 sets
S warp up X 3 with empty bat
10 deadlift
10 front squat
10 jump over bar
Wod review Hb Guy e Emiliano
All split
Team of two
42 bar muscle up / c2b / pull ups
42 Deadlift 100/70
42 wall balls
42 burpee pull- up
42 deadlift
42 wall balls
42 burpee
42 deadlift
42 wall balls
WOD DEL GIORNO
20/07/2023
Warm up
1 lap run
Warm up specific
5 SCAP Pull up
5 lat Pull down banded
10” alt stretch position each side
gymnastic
3+10 strict Pull up + 2 db bent row
6+ 10 “
9+10 “
6+10 “
3+10 “
1’ rest btn rounds
Wod EMOM 3’x12’
7 burpees box JUMP over
14 2db dl
7 2db thrusters
M 22.5kg
W 15kg
WOD DEL GIORNO
19/07/2023
Warm up
1 Min machine
1 Min e jacks
1 jump on plate
S. warm up:
2 sets
5 Tempo squat with plate
5 shoulder press
5+5 cossak squat
Strength
Back squat
Wod
AMRAP 5 Min
30 crossovers
20 lunges
10 t2b
1 Min rest
AMRAP 5 Min
5 shoulttle runs (1 =10 Mt)
30 squats
20 kB cleans
WOD DEL GIORNO
18/07/2023
WARM UP
1 LAP RUN
OR
2′ MACHINE
WARM UP SPECIFIC
3 RNDS BANDED
10 PASS THROUGH
10 SHOULDER PRESS
10″ STAR PLANK EACH SIDE
STENGHT CONDITIONING
EMOM 12′
MIN 1. 8/10 RUSSIAN PUSH UP
MIN 2. 10 CUBAN PRESS 2DB
MIN 3. FULL MIN PLANK WALK OUT SCTIVE REST
WOD
FOR TIME
21-15-9
2DB BOX STEP OVER
CHEST TO BAR
EVERY RND PERFORM 1 LAP RUN
WOD DEL GIORNO
17/07/2023
WARM UP
JUNK YARD DOG
SPECIFIC WARM UP
YOGA BARBELL ROUTINE
STRENGHT
BAR COMPLEX
5 ROUNDS FOR LOAD
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
BUILD MAX LOAD NEW ROUND EVERY 2 MIN
WOD
3′ ON 1′ OFF
30 CAL ROW
MAX HANG DB SNATCH
3′ ON 1′ OFF
1 LAP RUN
MAX WALL BALL
3′ ON 1′ OFF
40 OH LUNGES WITH DB
MAX BURPEES OVER DB
WOD HB LUIGI, MARCO E CHIARA
WOD DEL GIORNO
14/07/2023
WARM UP
2’ MACHINE
SPECIFIC WARM UP
10 SCAP PULL UP
10 SINGLE LEG SQUAT
10 SWING ON BAR
10 SQUAT JUMP
WOD
EMOM 30’
MIN 1. 9 C&J
MIN 2. 15 T2B/K2C
MIN 3. 9 FRONT RACK LUNGES
MIN 4. MAX CAL/ ROW/ SKI
MIN 5. REST
SCORE IS TOTAL CAL
WOD DEL GIORNO
13/07/2023
GENERAL WARM UP
1lap run
SPECIFIC WARM UP
3 RND
5 inch worm
5 down and up
5 lateral plank transition
STRENGHT
EMOM 2 x 10′
Push ladder +2
2DB BANCH PRESS FROM GROUND ON GLUTE Bridge position
+ MALTESE PUSH UP
Wod 4 time
21 WALL BALL
15 P. SNATCH
9 PULL UP
15 P. SNATCH
21 WALL BALL.
rest 2′
AMRAP 4′
10 RUSSIAN TWIST MED BALL
10 SUMO DLHP
WOD DEL GIORNO
12/07/2023
WARM UP
30 BURPEES
STRENGHT
COMPLEX
1 DL
2 HANG POWER CLEAN
3 FRONT SQUAT
REST 90″
WOD
HB ANTONIO D’ANGELO
AMRAP 12′
33 DU/ 66 SU
6 THRUSTERS
9 PUSH UP HR
WOD DEL GIORNO
11/07/2023
WARM UP
1 lap run
SPECIFIC WARM UP
X3 whit plate
7 G2OH
7 HALO ROTATION
7 REVERSE
WOD
HB ENRICO E NATASCIA
Time cap 25’
–
40 DB SNATCH
7 T2B
400 MT RUN
–
30 DB SNATCH
14 T2B
400 RUN
–
20 DB SNATCH
21 T2B
400 RUN
–
10 DB SNATCH
28 T2B
400 RUN
WOD DEL GIORNO
10/07/2023
Warm up
1 lap run
Warm up up SPECIFIC
2 rnds
10″ plank
10 shoulder taps
10 v ups
STRENGHT
Core 4 rounds 1′ rest
10 dead bug
10 arch up
10 struddle v up
10 bird dog
Wod
Emom 16′
1.15 dl
2.10 bob
3. 5 squat clean
4. max rep slam ball
WOD DEL GIORNO
07/07/2023
Warm up:1 lap run+
100 jumping jack
S wup x3
10 scap pullups
10 squat jump
10 kneeling down and ups
Wod review
Wod: Hb benedetta +29
29 jumping bar muscle ups (16 regular)
94 hpc empty bar
800 Mt run
94 empty bar ohs
29 pull ups strict
WOD DEL GIORNO
06/07/2023
GENERAL WARM UP
1lap run
SPECIFIC WARM UP
With BANDED AMRAP 3′
10 PASS TROUGH
5 PISH PRESS
10″ OH POSITION
STRENGTH
EMOM 8′
COMPLEX
3 POWER CLEAN
3 FRINT SQUAT
3 PUSH JERK
WOD HB GIADA +34
FOR TIME AFAP
3-6-9-12-15-12-9-6-3
ALT DB SNATCH ONE ARM
OH FRONT LUNGES ONE ARM
34 DU/68 SU
WOD DEL GIORNO
05/07/2023
Warm up
1 Min row
1 Min inchwarm
1 Min bike
S warm up X 2 with empty bar
10 alternated single leg deadlift bw
10 Kang squat
20 jump over bar
Strength
5 Deadlift 70/75% + 5+5 heavy db hip thrust single leg
1 Min active rest pvc good morning 1 Min rest X 4
Wod
cash in 400 mt Run with medball
Then 3 sets of
20 t2b
30 wall ball
Cash out 400 Mt run with medball
WOD DEL GIORNO
04/07/2023
WOD DEL GIORNO
03/07/2023
Warm up
2 Min row, run or bike
Specific warm up X 2:
3 squat normali
3 sumo squat
4 single leg squat
20 jumping jacks with pvc
10 pvc pass through
Strength
Front rack lunges from ground
7 front squat + 12 reps alternated reps
+ 1 Min lunges bw slow pace as active rest
Rest 1 Min X 4 sets build max load
Wod
Amrap 2 Min
30 back squat 50 /35
Max air squat
Rest 1 min
Amrap 4 Min
50 box jump
Max thrusters 50/35
Rest 1 min
Amrap 6 min
70 sit up
Max kb snatch alternated