WOD DEL GIORNO
30/11/2023
GENERAL WARM UP
3′ On a machine
SPECIFIC WARM UP x2
10 scap pull ups on the floor
10 cat cow
10 hollow rock
SKILL REVIEW
WOD
21,15,9,15,21
ALT DB SNATCH ONE ARM
BURPEES OVER DB LATERAL
WOD DEL GIORNO
28/11/2023
WARM UP
ACCUMULATE
1′ HOLLOW ROCK
1′ ARCH ROCK
1′ PLATE G2OH
WARM UP SPECIFIC
PRACTICE PULL UP
PULL STRENGHT
10 GORILLA ROW 2KB
10 PUSH UP HR
10 CAL ROW
1′ 30″ REST BTW
WOD
HB MASSIMO
TEAM OF 2 FOR TIME
47 HPC EMPTY BAR SPLIT
47 WALL BALL SPLIT
47 PULL UP SPLIT
WOD DEL GIORNO
27/11/2023
WARM UP
50 JUMPIN JACKS
25 SHOULDERTAPS
10 DOWN AND UP
WARM UP SPECIFIC
X2
10 PASS THROUGH BANDED
10 PULL DOWN BANDED
10 SCAP PULL UP ON BAR
SKILL
PULL UP
15′
WOD HB MARTINA
EMOM 12′
MIN 1. 20 DL 2DB
MIN 2. 31 DU/SU
MIN 3. 20 FRONT SQUAT 2DB
MIN 4. REST
WOD DEL GIORNO
25/11/2023
Rest Day
WOD DEL GIORNO
24/11/2023
1 min row while partenr do 1 min du x 2 sets
stenght
3/3/3/3
bench press from 70 to max f the day
rest 2 min
wod team of 3
a 15/12 cal row
b + c hang on bar
at 45 cal goal perform
3 sets of
20 sycncro squat clean 2xdb
20 syncro sit up
20 syncro lunges fr 2xdb
then other 45 cal row splitted as before
WOD DEL GIORNO
23/11/2023
100 mt game (bp as penalty)
segment row tehnique
10 sets each of row breaking every position and hol it for 5 secon
stenght
3/3/3/3
deadlift from 70 to max of the day
rest 2 min
wod x 3 sets
1 min max row
1 min max t2b
1 min max box jump
1 min rest
WOD DEL GIORNO
22/11/2023
100 pvc jumping jacks
50 sdhp pvc
100 jump over pvc
skill review: rowing
set up body
dumper set up
chatch
drive
finish
recovery
endurance
team of 3 accumulate 4,5 km for time
while b hold plank and c rest
cap 25′
core finisher
100 pike compressions
100 bicyclet crunch
100 russian twist bw
WOD DEL GIORNO
21/11/2023
100 mt game (bp as penalty)
+
segment row tehnique
10 sets each of row breaking every position and hol it for 5 seconds
stenght
3/3/3/3
back squat from 70 to max f the day
rest 2 min
wod
amrap 10 min
10 shouttle runs
20 db hang snatch
10 burpees
WOD DEL GIORNO
20/11/2023
100 pvc jumping jacks
50 sdhp pvc
100 jump over pvc
skill review: rowing
set up body
dumper set up
chatch
drive
finish
recovery
– 8 min challenge in team of two
change avery min perform max cal every min
wod
team of 3
a perform
max mt row
b and c perform 20 dl then hold on top for max
change as need till reach goal of 3k
WOD DEL GIORNO
17/11/2023
GENERAL WARM UP
1′ DOWN AND UP
1′ JUMPING JACK
1′ MOUNTAIN CLIMBERS
SPECIFIC WARM UP
BARBELL ROUTINE
STRENGTH
BARBELL COMPLEX 10′
1 SQUAT
1 HANG SQUAT SNATCH
1 OHS
WOD
AMRAP 9′ LADDER +2
2 HSPU
2 P.CLEAN
2 DEVIL PRESS
WOD DEL GIORNO
14/11/2023
Wg:
100 jumpin jacks
50 shoulder taps
25 down and up
Ws:
hspu practice 15 Min
Strenght :
5 barbell shoulder Press from rack ( 65%Rm)
10 pike push up
30 ” banded oh hold position
3 sets 1’rest btw
Wod: prova 2 challenge sthenatlon
WOD DEL GIORNO
13/11/2023
Wg: 1′ hollow rock
1′ arch rock
1′ inch work
Ws: 10 plate shoulder Press seated from ground straight legs
10 pike push UPS
30” banded oh hold
Haspu skill practice ( strict before kipping) 20′ total time
Stance : hands, shoulders, core, legs.
Scaled version: 1Wall handstand hold 2 box hspu 3 pike push UPS
Wod : emom 12 ‘
Min 1 : 21 alt db snatch One arm
Min 2 : 15 Wall balls
Min 3 : 9 + 9 oh lunges One arm db
WOD DEL GIORNO
11/11/2023
team wod
WOD DEL GIORNO
10/11/2023
warm up
warm up
5 min double under practice
strenght
deadlift
10/8/6/4/2/1/1
60/65/70/75/80/85/90
every 2′
wod
10/8/6/4/2 clean adn jerk
40/120 du/su each round
WOD DEL GIORNO
09/11/2023
warm up
1 min skil alto
1 min skip basso
1 min tap jump on plate
1 min calciata dietro
skill double under – 15 min totat time
– stance
– jump
– rithm
– single under with rope
– doble jump rithm
– double under singolo
– 5/1 4/1 3/1 2/1 1/1 1/2 1/3 eccc
wod:
100 situp
100 squat
100 pushup
100 tuck up
WOD DEL GIORNO
08/11/2023
warm up
5 min double under practice
aerobic capacity work
1 min max cal row/bike
1 min max burpees target bar
1 min max double under
1 min rest x 3 sets
wod: hb Mirco + 49
Amrap 13′
49 du
11 power snatch 30-20 kg
8 t2b/16 k2c
WOD DEL GIORNO
07/11/2023
warm up
5 min double under practice
specific warm up
yoga barbell routine
double under-under fatigue
5 power clean 75% massimale
10 pb over bar
30 du
rest 1 min x 3
wod: for time
21-15-9
wall ball – box jump
15/12/9
wall ball – bp box jump over
12/9/6
wall ball – box step over with one db
WOD DEL GIORNO
06/11/2023
warm up
1 min skip alto
1 min skip basso
1 min tap jump on plate
1 min calciata dietro
skill double under – 15 min totat time
– stance
– jump
– rithm
– single under with rope
– doble jump rithm
– double under singolo
– 5/1 4/1 3/1 2/1 1/1 1/2 1/3 eccc
wod: test 3 stenathlon
time cap 15 min
5 set da 3 min
every 3 min perform 2 rounds of
10 dl
10 fr lunges
then in the remeaning time max
db thrusters one arm fino a raggiungere
max 60 reps
WOD DEL GIORNO
03/11/2023
WARM UP
2′ machine
Yoga barbell routine
STRENGTH:
Split jerk Skill
Then
10′ to find 3 heavy reps from rack
Or
Emom 10′ 5 technical reps every min
WOD
Sthenatlon workout 2
3 rounds
New round every 5 Min
Time cap 4 Min each round
20 Bp deadlift
20 kB russian swing
20 Bp deadlift
Score is to perform same time every round
WOD DEL GIORNO
02/11/2023
GENERAL WARM UP
2′ on a Machine
SPECIFIC WARM UP x2
10 scap pull up
10 air squat
10 inch worm push up
In 10′ find max load
STRENGTH
barbell complex
1 snatch DL
1 HANG POWER SNATCH
1 OHS
WOD AMRAP 8′
21-15-9
T2B
PUSH UP
REST 2′
AMRAP 8′
9-15-21
BURPEES OVER PARALLETTE
SLAM BALL