WOD DEL GIORNO
30/05/2024
Wg: 30 jumpin jacks
15 Mountain climbers
30 plank jacks
Ws: 10 Russian baby makers
10.cossack squat
10 jumping lunges
X 2
Strenght: 10 + 10 Bulgarian split squat on bench 2 db+ 10 broad jump
X 4 SETS 1’30” rest btw
Wod: amrap 12′
Ladder + 2
2 gtoh( 50/35)
2 t2bar
2 american swing
WOD DEL GIORNO
29/05/2024
Wg: 2’machine
Ws: barbell routine
Strenght: 1 dl + squat clean + 1 hang squat clean+ 1 front squat
60/45
X 3 SETS
2′ rest Between SETS
Wod: HB cristiana
Cash in 35 pull up
Then 4 rnds of:
8 Devil Press One arm
8 Goblet squat
8 hang clean and jerk One arm
8 Goblet step lunges
Cash out 35 pull up
WOD DEL GIORNO
28/05/2024
Wg: Animal walks
Ws: 5 banded shoulder Press
10 shoulder taps
5 plank walk out
X 3
Strenght : 10 seated alt. Shoulder Press 2db ( light Weight)+ 30″ oh position with banded
1′ rest ( 30″shoulder Press PVC )X 3 set
Wod: for time 3 set of:
16 box Jump over
8 suitcase lunges 2db
30 du/60 su
8 front rack reverse lunges
WOD DEL GIORNO
27/05/2024
Wg: 1 lap run and 2′ machine
Ws: 10 G2oh plate
10 Halo rotation plate
10 Squat and press plate
X 2
Strenght: sumo dl High pull
10 reps ( 40% RM dl)
8 reps ( 45%)
6 reps ( 50)
4 reps ( 55)
2 reps( 60)
2′ rest Between SETS
Wod: Min 1: 21 Wall balls
Min 2 : 15 Russian swing
Min3: 9 T2 bar
12′ Total
Then 2′ rest
2 prova sthenatlon cap 5′
WOD DEL GIORNO
22/05/2024
WARM UP
ROXANNE
SPECIFIC WARM UP
5 ROUNDS
10 BENCH PRESS
10 BARBELL BENT ROW
90″ REST
BUILD MAX LOAD FROM 50%
WOS STHENATHLON
TIME CAP 8′
LADDER UP 2
30 SU
2 BB DEADLIFT
2 BOX JUMP OVER
30 SU
4 BB DEADLIFT
4 BOX JUMP OVER
30 SU
6 BB DEADLIFT
6 BOX JUMP OVER
…
…
…
WOD DEL GIORNO
21/05/2024
WARM UP
1 skip alt
1′ jumping jack
Specific warm up
1′ plank
1′ pike
1′ squat
Skill
10′ hand stand free hold
Wod
HB Ale
X5 sets
9 fs
18 t2b
Then
Cash out
30 heavy farme carry lunges 2x kb
WOD DEL GIORNO
20/05/2024
Warm up
2 Min machine
+
Activation and mobility
Conditioning intervals:
3 sets of
15/12 cal bike
20
Burpees
1 lap run
Wod Hb
Alessandro cantonelli
+45
Choose your strategy and rep scheme
45 pull ups
45 box jump over
45 Gtoh 2xdb
WOD DEL GIORNO
17/05/2024
Wg: animal walks
Ws: 30 down and up
20 jumpin jacks
10 squat jump
Strenght: 5 dl ( 80% RM )
+
10 jumping lunges
Rest 1’30” X 4 SETS
Wod: Amrap 6′
9 american swing
9 burpess over kb
9 tuck up
Rest 2′
Amrap 4′
6 Russian swing
6 burpees over KB
6 v ups
WOD DEL GIORNO
16/05/2024
Wg: 2 lap run
Ws: 10 plate halo rotation
20 Jump on plate
10 g20h plate
X 3 SETs
Skill review: double under
10′ practice
Wod: team of 2 for time
1 lap run syncro
50 Cal machine split
25 alt db snatch syncro
75 Russian db sit up split
50 db One arm clean and jerk syncro
1 lap run syncro
WOD DEL GIORNO
15/05/2024
Wg: 1 lap run o 2′ machine
Ws: barbell routine
Strenght: Clean position
Empty Barbell
3 lift off + 3′ pause below knees+ 3 hang clean High pull
1′ rest x 3 SETs
3 Power clean 65%
1′ rest
2 Power clean 75%
1′ 30″
1 Power clean 85%
X 2 SETS
Wod: Amrap 9′
7 Front squat 2db
25 du/ 50 su
7 t2bar/ 14 k2c
Rest 3′
30 alternated v-up One leg
20 push UPS hand release
20 alternated v-up One leg
30 push UPS hand release
Time cap 5′
WOD DEL GIORNO
14/05/2024
Wg: 2’machine
Ws: 10 plank walk out
10 scap pull up
10 Mountain climbers
X 2 set
Gymnastic: skill review Kipping pull up vs Butterfly pull up
Wod: for time
21/15/9
Devil Press alt One arm db
Box Jump
Rest 2′
9/15/21
Thruster One arm db
Box Jump over
WOD DEL GIORNO
13/05/2024
Wg: 1 lap run
Ws: barbell routine
Strenght: snatch position empty barbell
3 lift off + 3 ” pause below knees + 3 hang snatch high pull
X 2 SETs 1 ‘ rest
3 Power snatch 65% RM
1′ rest
2 Power snatch 75% RM
1’ rest
Wod: e4mom X 16′
1 lap run
10 burpess pull up
15 Wall balls
WOD DEL GIORNO
09/05/2024
Warm up
1 lap run + 5 Min mobility
Wod review
Wod
For time
From 0 to 8
50 Americans swing
40 box jump
1 lap run
Rest from 8 to 10
From 10 to 19
8 rounds For time
5+5 Mt oh lunges one arm kB
10 K2c
4 burpees
From 19 to 20 rest
For time
From 20 to 28
21/15/9
Fs (30/20)
Pull ups
kB sit up
WOD DEL GIORNO
08/05/2024
Warm up: 2 Min machine
S. Warm up: x2
30″ j jacks
30″ Skipp alto
30″ skipp basso
Conditioning:
Hb Marta +42
for time
42 du / 126
42 Burpees over kb
42 du / 126
42 cal machine
Wod: stenathlon wod 1
Amrap 4 Min
8 goblet alternated kb lunges
8 alternated hang kB snatch
Rest 1′ then
Amrap 4′
8 dB goblet squat
8 dB alternated hang clean and press
WOD DEL GIORNO
07/05/2024
Warm up
1 lap run
S warm up: X 3
5 kneeling down and up
7 trinity squat
3 inch warm up
Strenght
E2mom X 10′
3 Box back squat
From 65 to 75%
( Hold 3″ seated every rep)
Wod
For time
75 wall ball
50 deadlift (60/45kg)
25 Burpees + medball gtoh
WOD DEL GIORNO
06/05/2024
Warm up
2 Min machine or run
S warm up : X 2 sets
20 good morning plate
15 down dog toes touches bw
10 goth plate
Strength: Deadlift
E2mom X 10 min
3 reps Al minuto 65/75%
Wod:
Italian bulls game final wod: Lucifero
7 Min cap
20 hang cluster 2xdb
10 c2b
20 FS 2xdb
10 c2b
20 hang snatch 2xdb
10 c2b
WOD DEL GIORNO
03/05/2024
Wg: 34 jumpin jacks
34 down and up
34 plank jacks
Ws : barbell routine + activation and mobility
Wod: HB Omar
+ 34
Accumulate 68 clean and jerk in team of 2
I go you go
Every break perform 15 syncro push UPS hand release
WOD DEL GIORNO
02/05/2024
Wg: 2’machine
Ws: 10 plate squat and press
10 plate dl
10 good morning
3 SETS
Strenght: 10 Romanian dl ( 60% RM dl )
+
10 plate hip trust from ground ( 15/ 10 )
4 SETS 90″ rest Between
Wod: emom 12′
Min1: 9 hang Power clean
Min 2 : 15 f rack lunges
Min 3 : max reps American swing
RX: 50/35