WOD DEL GIORNO
29/11/2024
Wg: Roxanne
Ws: banded pass trough 10
Banded good morning 10
Banded push Press 10
2 rnds
Strenght: 8.Cuban Press2db
8 ring row One arm ( 4+4)
8 Arnold Press2db
8 bent row 2 db
X 4 SETS 90″ rest
Wod: team of 2
3 rnds
21 syncro hang clean 2db
15 split t2bar
9 syncro cluster 2 db
WOD DEL GIORNO
28/11/2024
Wg: 50 down and up
Ws:
10 air squat
10 Mountain climbers
10 cossack squat
10 Russian baby makers
Strenght: back squat from rack 5 reps 70/80%rm
+ 10 squat jumps
Rest 2′ x 4 SETS
Wod: HB massimo + 48
E3MOM x 12′
4 snatch
8 burpess over barbell
4 thrusters
WOD DEL GIORNO
27/11/2024
Wg: 2′ row+2’machine+50 jumpin jacks
Ws: barbell routine
Strenght: 3 squat clean touch and go 80/85% RM
Rest 2′ 3 SETS
Wod: team of 2
amrap 6′
Syncro
9 american swing
6 Goblet squat
3 sumo dl High pull
Rest 2′
Amrap 5′
Syncro
5 push UPS
10 Russian twist
15 air squat
WOD DEL GIORNO
26/11/2024
Wg: 100 su/ 50 di
Ws: plate halo rotation 10
Plate back squat 10
Plate G2oh 10
X 2 rnds
Strenght: shoulder Press empty barbell 10
+ 5 hspu/5 pike push UPS
+ 15″ oh position with band
4 SETS 1′ rest
Wod: for time
21 -15-9-15-21
Dl
Wall ball
T2bar (k2c)
RX
60/45
WOD DEL GIORNO
25/11/2024
Wg: animal walks
Ws: 5 scap pull up
10 inch worm
15 air squat
3 rnds
Strenght: push/pull
3/5 ring dip
3/5 chin up
10(5+5) gorilla row
5 diamond push UPS on KB
Rest 90″ 3 SETS
Wod: Amrap 9′
Ladder +2
4 burpees slam ball
4 hang Power clean 2kb/2db
WOD DEL GIORNO
22/11/2024
Warm up
2 Min machines
S warm up 3 sets
10 banded good morning
10 banded Press
10 air squat
Strenght Power body strenght
Bulgarian split squat 2xdb 7+7
+
10 stiff legs 2xdb deadlift
+
30″ max be hip t
Thrust
Rest 1 x 4 build max load of the day
Wod: for time
50/40/30/20/10 sit up
15/12/10/8/6 Power snatch
WOD DEL GIORNO
20/11/2024
Warm up
100 j jacks
1min plank
S warm up
30 gtoh
20 plate squat
10 bp on plate
Wod review
Wod
HB Giorgia & Alessandro +46
Cash in 92 Cal row ( split )
Then
92 box Jump (split)
46 thrusters (split) 30/20 kg
92 syncro laterale hops over bar
46 bp over bar (split)
92 syncro ait squat
46 hang Power clean
Cash out 92 Cal row (split)
WOD DEL GIORNO
19/11/2024
Warm up
2 Minachines
S warm up
3 sets
10 skipp alto più 10 basso
10 squat Jump
5 roll and Jump
Core Strenght
Chose tour strategy
100 arch ups
100 Stiff legs sit up
100 pike compressions
Wod
For time – chose tour strategy
100 deadlift one arm db
100 stoh one arm
100 goble squat One arm
WOD DEL GIORNO
15/11/2024
Wg: 2’row + 2′ bike
Ws: activation and mobility
Anaerobic capacity:
4 SETS 15 Cal machine fast + 10 burpess
Rest 1:1
Wod: Amrap 9′
21 alt db snatch 1 db One arm
15 tuck ups
9 oh lunges 1 arm
WOD DEL GIORNO
14/11/2024
Wg: 50 jumpin jacks + 25 plank jacks
Ws: 3 rnds
10 down and up
10 shoulder taps
10 quad plank leg switch
Strenght: 8/10 deficit push UPS plate
10 glute bridge alt floor Press
10 burpess
4 SETS ( 1’30” rest)
Wod: Min 1: 15 front squat
Min 2: 9 T2Bar
Min 3: 15 hang Power
clean
Min 4: rest
12′ Total
WOD DEL GIORNO
13/11/2024
Wg: 2′ machine
Ws: barbell routine
Strenght: barbell complex
1 snatch Deadlift+ 1 Power snatch below knees+ 1 hang Power snatch
Find max load 4 SETS (90″ rest)
Wod: HB Francesca
34 sit up partner medball
21 sumo Deadlift syncro
34 sit up partner medball
15 thrusters syncro
34 sit up partner medball
9 Devil Press syncro
WOD DEL GIORNO
11/11/2024
Wg: animal walks
Ws: 10 inch worm
10 plank walk out
10 down and up
2 rnds
Strenght: 7 + 7 ( 1kb) Press to windmill
15″ oh hold KB One arm
10 pike push UPS
5 SETS rest 1 min
Wod: E2Mom ( 10′ total)
4 hang Power clean
8 front rack lunges
12 Wall balls
RX 50/35
Int 40/25
Sc 30/20
WOD DEL GIORNO
07/11/2024
Warm up
.activation and mobility..
Swarm up 3 sets
10 scap pull ups
20 Mountain climbers
20″ plank
Gymnatic conditioning under fatigue
Every 3 Min x 3 sets
15 pull ups any style
15 push ups
Max burpees
Wod
Sthenatlon wod 2
Tipo di prova: WORK PRIORITY (max Time Cap): 4’00’’
– 4 Lunge & Press (2L+2R)
– 4 Box Jump Over / Step Over
Rest 2 Min then repeate
WOD DEL GIORNO
06/11/2024
Warm up
4 Min machines
S warm up:
30 gtoh plate
20 plate thrusters
10 bp gtoh plate
Upper body strenght
3 SETS – rest 1 Min btw sets
20 ring rows
20 box dips
20 muscle clean and Press empty bar
Wod: benchmark
GRETTEL
10 rounds
3 cnj
3 bp over bar
(60/43 kg RX)
WOD DEL GIORNO
04/11/2024
Warm up
Activation and mobility
Strenght:
Back squat
3/3/3/3/3
Work at 75/80%
2 Min rest btw
(New members work on volume – 10 x 5 sets light Weight)
Sthenatlon wod
CHRONO PRIORITY
Time cap: 8’00’’
5 Round
– 12 KB Deadlift
– 9 KB Goblet Squat
– 6 KB STOH (3L+3R)
Tempo impiegato