WOD DEL GIORNO
29/03/2024
Warmup
2 Min machine
S warm up
Yoga BB routine
Strenght
Emom 10′
Min 1
3 power clean touch and go (70%/75 1rm)
Min 2 10 Burpees over the bar
Wod
10 to 1 deadlift (50%del massimale)
10 to 1 pull ups
WOD DEL GIORNO
27/03/2024
Warm up
2 Min machine
S warm up
1 Min plank
1 Min plank Inverso
1 omni plank cinese
Core strength
X 5 sets rest 1min
10 single leg v ups
10 tuck ups
10 Stiff legs Sit + push
10 + 10 lateral crunch
Wod:
Hb Sergio+45
45 wall ball
45 push press
Choose your rep scheme
WOD DEL GIORNO
26/03/2024
Warm up
2′ machine
Specific warm up
Activation and mobility
Strenght
Back squat from rack
20 back squat 20% up ti
20 kneeling down and up
Rest 1′ x 4 sets
Wod
50 / 40 / 30 / 20 box step up
25 / 20 / 15 / 10 thrusters 2x db/KB
RX 21,5/15-16
Int 17,5/16-12
Scl 15-12/10-8
WOD DEL GIORNO
25/03/2024
Warm up: 1 lap run
S warm up: X 3
10 empty bar deadlift
30″ inverted plank
10 down dog toes touches
Strenght and skill review: sumo Deadlift
20 sumo deadlift (light weight, build up from 20% of 1rm)
5+5 single leg squat bw
20 arch ups
Rest 90″ X 4 sets
Wod: 10 rounds
10 alt. db snatch heavy
10 BP broad jump 1mt
WOD DEL GIORNO
23/03/2024
Wg: Tabata down and up
Ws: activation and mobility
strenght: e3mom x 4 rnds
10 gorilla row 2kb
6/8maltese push ups
30″ farmer Carry hold position
Wod: HB Angela, Don Antonio, Sara e Nicolò!!!
Team of 2:
48 Power clean split
35 T2b syncro
47 push jerk split
15 burpess syncro
WOD DEL GIORNO
22/03/2024
Wg: Tabata down and up
Ws: activation and mobility
strenght: e3mom x 4 rnds
10 gorilla row 2kb
6/8maltese push ups
30″ farmer Carry hold position
Wod: HB Angela, Don Antonio, Sara e Nicolò!!!
Team of 2:
48 Power clean split
35 T2b syncro
47 push jerk split
15 burpess syncro
WOD DEL GIORNO
21/03/2024
Wg: 2′ machine
Ws: 30″ chinese plank
30″ plank walk out
30″ jumpin jacks
3 SETS
Core and midline stability:
5 rnds: 10 KB windmill(5+5)
20 KB sumo Dl
10 KB pull throughs (5+5)
1′ rest Between
Wod: Amrap 9′
9 push up
15 american swing
21 goblet squat
WOD DEL GIORNO
20/03/2024
Wg: Tabata air squat
Ws: barbell routine
Empty Barbell strenght: emom 10′
4 dl
4 power clean
4 hang squat clean
Wod: for time
15 Cal machine
25 burpees pull UPS
35 reverse lunges empty bar
45 slam ball
55 sit up
WOD DEL GIORNO
19/03/2024
Wg: Animal walks
Ws: 30″ plank
15 shoulder taps
10 V-ups
2 rnds
Gymnastic strenght: accumulate 30″ l-sit on bar+30″handstand hold on Wall rest 1’30″Active rest machine Easy pace (5 sets)
Wod: team of 2 i go you go
Amrap 12′
7 2db Devil Press
7 2db Front squat
7 2db s2oh
WOD DEL GIORNO
18/03/2024
Lunedì : HB Pablito + 54
Wg: 2’machine
Ws: 3 rnds. 10 quad plank leg switch
10 inch worm
10 Mountain climbers
Upper body strenght: emom 10′
Even: 6/8 diamond push UPS over KB
Odd: 10(5+5) single arm kb bent over row
Wod: HB Pablito +54
For time 30″on 30″off
Accumulate 54 barbell snatch (40/25)
WOD DEL GIORNO
14/03/2024
2 Min machine
Activation and mobility
Core
Tabata stiff leg sit up con medball
Wood review
Wod Hb Fabio archini+35
Team of two
105 Burpees (split)
70 wall ball
35 pull ups (split)
WOD DEL GIORNO
15/03/2024
24.3 open workout
For Time
5 Rounds of:
10 Thrusters (95/65 lb)
10 Chest-to-Bar Pull-Ups
1 minute Rest, then:
5 Rounds of:
7 Thrusters (135/95 lb)
7 Bar Muscle-Ups
Time Cap: 15 minutes
WOD DEL GIORNO
13/03/2024
Warm up
1′ goth bw
45″ plank jumping jacks
30” roll and jump
S warm up
Yoga BB routine
Strength complex:
E2mom X 4 sets
Snatch deadlift
Power snatch
Hang Power snatch
Ohs
Wod: Hb Cristina +35 sets 3 rounds
35 crossovers
15 t2b / k2c
10 devil press one
WOD DEL GIORNO
12/03/2024
warmup
Activation and mobility
Strenght
12 Bench press (from 50% to max weight) +
24 box dips
Rest 1 Min X 4 sets
Wod benchmark
Grettel
10 rounds
3 cnj
3 BP over the bar
WOD DEL GIORNO
11/03/2024
Warm up
2 min machine
+
junkyard dog ⁴ reps a testa X esercizio
Lower body Strenght
20 Sumo deadlift double dB or kb
20 banded hip ext.
1 Min plank cinese
Come recupero X 3 sets
Wod
Amrap 4 Min
7 thrusters
7 box jump over
rest 1 Min
Amrap 4 min
7 push Press
7 box jump
WOD DEL GIORNO
08/03/2024
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
WOD DEL GIORNO
07/03/2024
Wg: 2’machine
Ws: animal walks
Strenght: 10 cossack squat with KB
10 Kang squat with KB
10 skater squat with KB
4 SETS 2′ Active rest on machine Easy pace
Wod: for time 4 rnds
9 Thrusters 40/25
15 c2b
21 du/63 su
WOD DEL GIORNO
06/03/2024
Wg: Tabata down and up
Ws: 10 bar scapula pull UPS
10 bar swing
10 k2chest strict
Gymnastic strenght: emom 8′
Odd: 3/6 strict chin UPS
Even: 3 skin the cat from Rings
Wod: Amrap 14′
Team of 2 i go y go
4 sumo dl High pull
8 Wall ball
12 med ball sit up
Every rnds partner A + partner B perform 10 syncro burpess
50/35
WOD DEL GIORNO
05/03/2024
Wg: 2’machine
Ws: 30” skipp alto
30” skipp basso
30″ squat jump
Strenght: 4 SETS:
6 box back squat+ 6 box Jump
( 60/70% RM )Add 1 rep each exercise every set
Wod: 3′ on 1′ off x 12′
20 oh One arm lunges
15 push up
10 american swing
Max slam ball
WOD DEL GIORNO
04/03/2024
Wg: 30 jumpin jacks+30 plank jacks
Ws: 10 inch worm
10 shoulder taps
10 down and up
3 rnds
Gymnastic work:
E2mom X 8 Min
10 banded push UPS
+
15 banded pull down from bar
Wod: Amrap 12′ ladder + 3
3 Power snatch
3 OH squat
3 t2bar
(50/35)
WOD DEL GIORNO
01/03/2024
macchine 2 minuti
3 set
5 gtoh con disco
5 down and up
4 inchwarm push up
3 set
3+3 db snatch
4 BP over db
5+5 db snatch
5 Bo over db
Open workout 24.1
21 db snatch arm 1
21 lateral bp over db
21 db snatch arm 2
21 lateral bp over db
15 db snatch arm 1
15 lateral bp over db
15 db snatch arm 2
15 lateral bp over db
9 db snatch arm 1
9 lateral bp over db
9 db snatch arm 2
9 lateral bp over db
Tc 15′