ARCHIVIO WORKOUT Ottobre 2023

WOD DEL GIORNO

30/10/2023

Warm up:2 Min machine

S warm up: x1
10 Kang squat
10 gtoh
10 gooomorning
10 inch warm push up

Barbell Conditioning: e2mom X 8 min
15 DL (50/35)
15 hpc (50/35)

Wod 1 gara stenathlon
9 Min window
45” on 15” off
Min 1 Max dB snatch
Min 2 Max box jump over
Min 3 Max sit up
X3

WOD DEL GIORNO

27/10/2023

Warm up
2 Min machine

Specific warm up
X3
5 scap pull up
5 scap push ups
5 squat jump

Wod
For Time
50 step up
5 Rounds of Cindy*
40 step up
4 Rounds of Cindy*
30 step up
3 Rounds of Cindy*
20 step up
2 Rounds of Cindy*
10 step ups
1 Round of Cindy*
5 step ups

*1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

WOD DEL GIORNO

26/10/2023

GENERIC WARM UP
30 j.jack
30″ plank walk out
30″ down and up

SPECIFIC WARM UP
5 Push up hand release
10 leg switch
15 OH lunges plate

UPPER STRENGTH
10 floor alt press 2 db
10 spider push up
30″ plank
1′ 30″ r. Btn
x 4 set

WOD AMRAP 9′ ladder +2
2 OHS EMPTY BAR
2 T2B
perform 6 Russian sit up PLATE every RND

WOD DEL GIORNO

25/10/2023

Warm up
1 lap run + mobility and cativation

Specific warm up
Yoga barbell routine

Strenght
3 rounds
10 Seated back squat
+ 10 goblet squat
Use 60/70 % of back squat
Rest 1 Min

Wod: For time
20 shulttle runs (1= 5mt+5mt)
40 russian swing
20 shulttle runs
40 goblet squat

WOD DEL GIORNO

24/10/2023

WARM UP
50 jumping jacks
25 down and up
15 mountain climbers

WARM UP SPECIFIC
10 banded push up from knees
10 lat pull down banded
10 banded push press

GYMNASTIC CONDITIONING
EMOM 10’
odd. ring dip 6-8
even. chin up 6-8

a WOD HB LAURA RONDINI
TEAM OF 2 FOR TIME
“I GO YOU GO”
x8 ROUNDS
9 wall balls
9 thrusters (40/25kg)
9 lateral burpees over barbell
TIME CAP 18’

WOD DEL GIORNO

23/10/2023

Warm up
1 Min skip alto
1 Min skip basso
1 Min calciata dietro

S warm up
20 split squat jump
20 squat + chest press
20 gtoh plate

Strenght from rack
4 rounds zercher complex

10 Zercher reverse lunges
10 Zercher squat
10″ hold Zercher standing position
Rest 1 Min btw sets – build max load

Wod: for time
21/15/9
Hang squat clean db
Hang snatch 2xdb
Box step over 2xdb

WOD DEL GIORNO

20/10/2023

Warm up: 1 lap run

S. warm up:
1 min plank
1 Min plank cinese
30″ X Side plank

Core strength
100 VuPs
100 arch ups
100 russian twist plate
Build you rep scheme
Time cap 15′

Wod:
30 clean and jerk 40/25
Rest 1:1
20 clean any style 50/35
Rest 1:1
10 deadlift 80/45

WOD DEL GIORNO

19/10/2023

GENERAL WARM UP
Animal walk

SPECIFIC WARM UP X2
39″ PUSH PRESS PLATE
30″ DL PLATE
30″ OH LUNGES

GYMNASTIC STRENGTH
E2MOM X10′
5 HSPU
20″ ACCUMULATE OHSTANDING POSITION
29″ A REST PVC SHOULDER PRESS

WOD HB SARA+GIULIA
FOR TIME 14′
CASH IN 45 DU

THEN 3 RND OF
25 WB
7 BURPEES
25 MEDBALL SIT UP
CASH OUT 45 DU

WOD DEL GIORNO

18/10/2023

Warm up:
100 jumping jacks
100 plank jacks

S. warm up
Yoga barbell routine

Strength X 3 sets:
10 back rack lunges
15 plate squat with kB
20 alternate kb curtsy squat
Rest 1 Min btw sets
Build max load

Wod hb Giordano!
– Team of two
Amrap 18′
Change as need
20 devil press
30/20 cal row
37 hang db power clean
50/40 cal row
60 2xdb push press
70/60 cal row

WOD DEL GIORNO

17/10/2023

Warm up 2’ machine

warm up specific
X3 sets
30” gtoh plate
30” plank on plate
30” prisioner squat plate

Gymnastic

X5 sets add 2 rep of ww every set
2 Wall walk
10 American swing
1’ rest btw sets

Wod

3’ on -1’ off- X4 sets
2 rounds of CINDY
in remaning time perform max rep of burpees broad jump
*score is max rep bbj

WOD DEL GIORNO

16/10/2023

WARM UP
2′ MACHINE

SPECIFIC WARM UP
X3
10 BANDES SHOULDER PRESS
10 BANDED SUMO GOOD MORNING
10 BANDED LATERAL WALKS

STRENGHT
4 SETS REST 1′
10 SUMO DL 60% OF DL
20 BANDED HIP EXTENSION
30 BW HIP THRUST ON GROUND

WOD
HB ANDREA ED ELEONORA
8′ AMRAP
3 DEVIL PRESS
4 SLAM BALLS
8 BOX JUMP

WOD DEL GIORNO

13/10/2023

WARM UP
30 mountain climbers
30 down and up
30 air squat

SPECIFIC WARM UP
yoga BB routine

STRENGHT
4 sets
5 shoulder press
4 push press
3 push jerk
1’ rest

WOD HB GIORGIA!!!!
400 mt run
40 1db thrusters
400 mt run
30 1db front squat
400 mt run
20 renegade row
Time cap 13’

WOD DEL GIORNO

12/10/2023

Wup G: Animal Walk
Wup Specific: 
                10 medball DL
                10 DL + Shrug
                10 pull under
10 front squat
10 medball clean
 
Strength: 5 set (everu set add 1 rep each one)
Power Clean (from 60% to 80% 1RM)
1 Power clean + 1 Hang Power Clean
rest 1′ btw set
 
WOD:   EMOM 8′
3 DL (50/35)
6 Burpees over BB lateral
9 pistol (sc. Air Squat)

WOD DEL GIORNO

11/10/2023

Warm up:
Tabata down and up

S warm up:
2 sets with plate
10 bent row plate
10 good morning plate
10 plate clean and press

Core conditioningt:
30″plank
30″ star plank X side
30″ plank walk out
Rest 1″ X 5 sets

Wod
Hb Simone +49
Emom 20′
Min1 13 t2b then max vups
Min2 13 squat jump then max step ups
Min 3 – 13 yoga push ups then max push ups
Min 4 rest

WOD DEL GIORNO

10/10/2023

WARM UP
1 LAP RUN
2 MIN MACHINE

SPECIFIC WARM UP
MOBILITY
BARBELL ROUTINE

WOD
HB COACH GUIDO!!!
FOR TIME TEAM OF 2
1977 MT ROW/SKI
A.ROW
B.HOLD FARMER CARRY 2 KB

46 SETS
I GO YOU GO
1 DL
1 HPC
1 FS
1 PJ

1977 MT ROW/SKI
A.ROW
B.HOLD FARMER CARRY 2 KB

WOD DEL GIORNO

09/10/2023

WARM UP
1 LAP RUN
2″ MACHINE

WARM UP SPECIFIC
BARBELL ROUTINE

STRENGHT
SQUAT SNATCH

E2MOM 10′ X5 SETS
1 FROM GROUND
1 BELOW KNEES
1 HANG POSITION
FROM 40% TO 60% RM S.S.

WOD
FOR TIME

21-15-9
AMERICAN SWING
PULL UP
GOBLET SQUAT
2′ REST

9-15-21
RUSSIAN SWING ONE ARM
PUSH UP
OH LUNGES ONE ARM

WOD DEL GIORNO

06/10/2023

WARM UP
1 lap run

WARM UP SPECIFIC
mobility
BARBELL routine

STRENGHT
BACK SQUAT
EMOM 2’
7-60%
5-70%
3-80%
3-85%

WOD
20 thrusters
20 american swing
20 russian sit up plate

15 thrusters
20 american swing
20 russian sit up plate

10 thrusters
20 american swing
20 russian sit up plate

Tc.12’ min

WOD DEL GIORNO

05/10/2023

Wup G: 2’ machine
Wup Specific:
30” plank
20” scap pull ups
10 burpees on target

Gymnastic conditioning: 5 set of
5 strict pull ups (10 banded)
+
5 ring dip (10 push ups)

Rest 1’ btw set

WOD: EMOM 15’
min 1: 15/12 Cal machine
min 2: 5 squat clean 75% 1rm
min 3: rest

WOD DEL GIORNO

04/10/2023

Warm up:
1 lap run with plate

specific warm up X 3
7 shoulder press plate
7 dl plate
7 jump over plate

Strength X 4
10 Bent row with barbell + 2x dB floorpress glute bridge
Rest 1’btw sets
Build max load

Wod
In 3 Min windows perform 20 Bp over db
Max rep t2b

1 Min rest

In 3 Min window perform
30 pull ups then
Max rep 2 X dB hang Power clean

Rest 1 Min

In 3 Min window perform
30 down and up with 2 db
then max rep 2xdb push press

WOD DEL GIORNO

02/10/2023

Warm up: x1
1′ down and up
1′ plate russian twist
1′ in and out plate
1′ plank

Aerobic capacity:
3 Rounds
400 Mt run
500/350 Mt row
100 du/su

Wod: Hb desire +28
From 0 to 7
AMRAP of
3 fs
3 t2b (Rx 40/25)
(Add 3 rep every round for each exercise)
From 7 to 10 rest
From 10 to 14
Max rep cnj (rx60/45)