WOD DEL GIORNO
30/07/2024
Warm up
S warm up: 3 rounds
5 plate squat
5 plate gtoh
5 plate deadlift
Strength: from rack
12 alt. Front rack lunge (barbell)
+ 12 bulgarian split squat
+ 12 in and out plate squat
4 sets – rest 90″ Btw set –
Build max load
Wod:
For time
30/20/10 box step UPS
2 x db/kb
21/15/9 Hang 2xdb snatch
WOD DEL GIORNO
29/07/2024
Warm up: 1 lap run
S warm up:
50 PVC j jacks
50 PVC jumps over pvc
50 PVC ohs
Yoga bb routine
Wod and skill review
HB Paola + 45
45 deadlift
45/38 Cal machine
45 bp over bar
45 front squat
45 / 38 Cal machine
45 bp over bar
45 stoh
45/38 Cal row
45 bp over the bar
WOD DEL GIORNO
26/07/2024
Wg: 1 lap run
Ws: 5 scap pull up
10 banded pull down
15 shoulder taps
2 rnds
Strenght: push pull
Gluten bridge floor Press 2 db + bent row 2 db
15 + 15 ( haevy Weight)
4 rnds 1′ rest btw
Wod: HB BRT + 33
Accumulate 33 barbell snatch
Every drop perform 10 pull up
WOD DEL GIORNO
25/07/2024
Wg: 2’machine
Ws: barbell routine
Strenght: barbell complex
Clean position
1 lift off+ 1 dl+ High pull+ 1 Power clean ( find max load)
Wod:
HB ELENA +29
for time
Cash in 50 du/150su
Then perform
50 Wall ball
29 box Jump over
29 Wall ball
50 box Jump over
Cash out 50 du/150 su
WOD DEL GIORNO
24/07/2024
Wg: 1 lap run
Ws: 30 plank jacks
15 down and up
5 burpess tuck Jump
Strenght: core conditioning
30 single leg v up
30 toes touches
30 alt single leg arch UPS
4 rnds 1′ rest btw
Wod: Amrap 9′ ladder +2
2 t2bar
2 push UPS
2 burpess pull up
WOD DEL GIORNO
22/07/2024
Wg: 1 lap run
Ws: 3 rnds
10 cossack squat
10 plank walk out
10 Russian baby makers
Strenght: E3mom x 12′
4 chin up
8 push UPS
4 commando pull up/ strict pull up
8 spider push ups
Wod : HB emiliano + guy ( 21+44)
Team of 2: i go you go 8 rnds for time ( 4 each one)
21 alt db snatch One arm
44 du/88 su
21 oh One arm lunges
WOD DEL GIORNO
19/07/2024
Warm up
1 lap run + activation and mobility
S warm up
Yoga bb routine
Test 1 bear complex
Find max Weight in 10 Min
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Wod
Benchmark Nancy
5 RFT
400 MT run
15 ohs
43/29 kg
WOD DEL GIORNO
18/07/2024
Warm up
1 lap run + ¹ Min plank
S warm up
3 sets
10′ hollow
10″ arch
10″ pike hold
Gymansric
Emom 16′
Min 1 30″ hsps (or 30″ hold hand stand) 30″ rest
Min 2 30″ BP max effort 30″ plank
Min 3 hollow rock 30″ arch UPS 30″
Min 4 rest
Wod
Benchmark karen
150 wb for time
WOD DEL GIORNO
17/07/2024
Warm up
30″ skipp alto
30″ skip basso
30″dietro
X 2 sets
Swarm up
Yoga barbell routine
Strength test:
Find in 15 Min 1rm hip thrust
Wod
HB chiara +38
For time
400 MT run
38 push up
400 MT run
38 pull UPS
400 MT run
38 goblet squat
WOD DEL GIORNO
16/07/2024
Warm up
S warm up: 3 sets
5 tuck jumps
10 gtoh plate
5 down and up
Test:
Find. In 10 Min max High of a Jump
Or
10 x 5 sets plyo jumps practice
Rest 1 Min bte sets
Wod
500 mr row/ 400 run / 15 Cal bike
10 bp pull UPS
Max hang Power cluster unbroken
Rest 90″
Goal Is accumulate 30 reps
WOD DEL GIORNO
15/07/2024
Warm up
1 lap run
Specifc warm up
3 Rounds of
7 in and out squat with plate
10 plate dl
7 plate thrusters
Core conditioning
For time: choose your rep scheme:
80 tuck up
80 pike ups
80 vups
Wod
Benchmark
“Fight gone bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row (calories)
1 minute Rest
WOD DEL GIORNO
12/07/2024
30 PVC jumpin jacks
15 PVC pass trough
30 PVC oh lunges
Ws: barbell routine
Test day: dl o sdhpull
Find 1 RM or 5 x 5 (75% dl)
( 55% sdhpull)
1 ’30″rest btw
Wod: team of 2 for time
75 syncro air squat
50 syncro sit UPS
75 spilt Wall ball
25 syncro sit UPS medball
75 split oh lunges medball
15 syncro push UPS hand release
WOD DEL GIORNO
11/07/2024
Wg: 2’machine o 1 lap run
Ws: barbell routine
Test day: Power clean e Squat clean find 1 RM o
6 reps 75%
4 reps 80%
3 reps 85%
And back 1’30″rest btw
Wod
HB Enrico+41
Amrap 9′
4 Devil Press
1 thruster
5 push Press
WOD DEL GIORNO
10/07/2024
1 lap run
Ws: barbell routine
Test day: s.press p.press push jerk
Find 1 RM o emom 8’choose One movement perform 6 reps empty bar every minute
Wod: e3mom 9′
15/12 Cal
Max reps burpess pull UPS
WOD DEL GIORNO
09/07/2024
Wg: 50 jumpin jacks
25 down and up
10 burpess
Ws: 10 Halo rotation plate
10 oh lunges plate
10 G2oh plate
Test day: Power snatch/squat snatch
Find 1 RM or 6 reps 70%
4 reps 75%
3 reps 80% and back (90″rest btw SET)
Wod: team of 2 i go y go
21 sumo dl 2kb
15 hang clean 2 KB
9 f rack lunges 2 KB
8 rnds ( 4 each one)
WOD DEL GIORNO
08/07/2024
Wg: 1 lap run
Ws: yoga barbell routine
Test day: back squat/front squat
Find 1 RM or 5×5 light Weight 65%/70%rm
Wod: Amrap 9′
Ladder +2
10 du/20su
6 t2bar
10 Russian twist plate ( 10Km/5Km)
WOD DEL GIORNO
05/07/2024
Warm up
1 lap run
Junkyard dog a coppie
Skill review row
Rowing Test
800
Rest 2 Min
500 MT
Rest 2 Min
250 mt
Wod
Benchmark: Fran
For time 21/15/9
Thrusters – pull UPS
43/29 kg rx
WOD DEL GIORNO
04/07/2024
Warm up
1 lap run
S warm up x ³
5 undu push ups
5 down and up
10 plate thrusters
Test Cal bike
30 cal
Rest 90″
20 Cal
Rest 90″
10 Cal
Wod
Amrap 12′
10 2x db clean
10 burpees shoutle runs
10 2xdb jerk
WOD DEL GIORNO
03/07/2024
Warm up
1 lap run
S warm up
10 pvc j jacks
10 pvc lunges
10 scrap pull ups
Rest 1 min X 2 sets
Skill review
Pull ups strict / kipping / ring dips
Gymnastic test
Max strict pull ups unbroken
Rest 2′
Max kipping pull ups unbroken
Rest 2′
Max push ups unbroken
Rest 2′
Max ring dips unbroken
Wod benchmark
Helen
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
WOD DEL GIORNO
02/07/2024
Warm up
2 min machine
+
30″ skipp alto
30″ skipp basso
30″ skipp dietro
X 2 seta
Skill review: run
Running test:
800 MT moderate
Rest 90″
400 MT mod to fast
Rest 90″
200 MT sprint
Wod: HB Giuseppe +29
29 push Press
29 box Jump
29 push jerks
29 box steps over
WOD DEL GIORNO
01/07/2024
Yoga BB routine
Skill review: squat snatch
Then find in 10 Min 1 RM snatch
Wod test
FORTITUDE
Team edition
I go you go for 20 Min
Partner A perform
15/12 Calories Row
+ 15 Burpees
While partner b rest
Then switch