WOD DEL GIORNO
31/10/2024
Wg: 50 jumpin jacks + 50.plank jacks
Ws: 31 Mountain climbers
10 burpess
24 bw lunges
Wod:
Happy halloween 🎃🎃
emom 18′
Min 1: 21 Deadlift
Min 2: 9 burpees over barbell
Min 3: 15 front rack lunges
Min 4: 9 burpess over barbell
Min 5: 9 push jerk
Min 6: 9 burpees over barbell
RX 50/35
Int 40/25
Sc 30/20
WOD DEL GIORNO
28/10/2024
Wg: Tabata down and up
Ws: barbell routine
Strenght: 4 SETS
barbell complex ( find max load )
2 snatch Deadlift+
2 snatch hang pull+
1 hang snatch
2′ rest btw SETS
Wod: HB Alex +46
E3MOM x 9′
21 american swing Kb
15 single leg t2bar
10 One arm KB oh squat
WOD DEL GIORNO
25/10/2024
Warm up:² Min machine + activation
S warm up:
Yoga bb routine
Strenght
Emom 10′
Pari 30”’ hip thrust con db max reps
Dispari 30″ max crossovers
Wod:
30 cnj
15 pull ups
20 cnj
10 c2b
10 cnj
10 bar muscleups
50/35
40/25
30/20
WOD DEL GIORNO
24/10/2024
Warm up gioco
Swarm up
Yoga bb routine
Core conditioning
12 Straddle vups
12 truck UPS
12 vups
6 roll to pike compressions
Rest 1 Min x 3
Wod – cap 30′
150 reverso lunges bw
50 push ups
150 air squat bw
50 pike push ups
150 lunges bw
50 burpees broad Jump
WOD DEL GIORNO
23/10/2024
Warm up
2 Min machine
S warm up
3 sest
10 banded push Press
10 banded good morning
10 squat jumps
Strenght:
Push Press
11/9/7/5/3
50-60-65-70-75%
Rest 90″
Wod: 4 rft
7 front squat 50/35 kg
7 hang Power clean
14 laterale hops
7 t2b / 7 k2c
WOD DEL GIORNO
22/10/2024
Warm up:
1lap run + junkyard dog
S warm up: yoga bb routine
Strenght: front squat
11/9/7/5/3
50%-60%-65%-70%-75%
Rest 90″
Wod:
40/30/20
Wall ball
30/20/10
Box Jump
40/30/30
Hang db snatch
WOD DEL GIORNO
21/10/2024
Warm up:
100 j jacks
1 Min plank
S warm up: 1 set
20 Kang squat
15 inch warm push ups
20 down and up
Core Strenght
Tabata 1
Intervallo 1 sit up
Intervallo 2 tuck up
Rest 1 Min
Tabata 2
Intervallo 1 pike compressions
Intervallo 2 bicyclet crunch
Wod:
HB Carlo & Valentina+83
From 0′ to 3′
15 Bp over bar
Max front squat empty bar
From 3′ to 4′ rest
From 4′ to 7′ max rep
15 Bp over bar max push Press empty bar
From 7′ to 8′ rest
From 8′ to 11′ max rep
15 Bp over bar max thrusters empty bar
WOD DEL GIORNO
18/10/2024
Wg: 2′ machine
Ws: hollow rock 10
Arch rock 10
Swing on bar 10
3 ronds
Core conditioning:
Emom
Min 1 : single leg t2bar 10(5+5)
Min 2: 15 Russian sit UPS
Min 3: 20 lateral KB bend over (10 each side)
12′ Total
Wod: 3 rnds for time
20 pull UPS
10 snatch (50/35)
10 c2bar
20 burpess over barbell
WOD DEL GIORNO
17/10/2024
Wg: 50 PVC jumpin jacks + 50 PVC lateral hops
Ws: 3 rnds with plate
5 squat and Press
10 G2oh
15 oh reverse lunges
Strenght: front squat from rack
10/8/6/8/10 from 60% to 80% RM
90″ rest
Wod: E4mom 12′ Total
21 american swing
15 v UPS
9 push jerk One arm
15 v UPS
21 american swing
WOD DEL GIORNO
16/10/2024
Wg: 1 lap run or 2′ machine
Ws: 3 rnds 10 down and up
10 plank jacks
10 plank walk out
Strenght: emom 12′
Min 1: 3-5 ring dip
Min2: 8-10 push UPS over db
Min3: 10 burpess
Wod: HB Andrea + Eleonora
Amrap 11′
9 pull UPS
9 oh lunges 2 db/2kb
WOD DEL GIORNO
15/10/2024
Wg: animal walks
Ws: activation and mobility
Strenght: Romanian Deadlift
10/8/6/10 from 50% rm Dl to 75% RM dl 90″ rest
Wod: HB Francesco+Giovanna
6 rnds for time
I go you go
3 man makers 2 db
3 Devil Press 2 db
4 hang 2 db snatch
2 push Press 2 db
Every rnd perform 42 syncro air squat + 33 split push UPS
Time cap 18′
WOD DEL GIORNO
14/10/2024
Wg: 2’machine
Ws: 5 scap pull up
10 inch worm
15 air squat
2 rnds
Strenght: emom 12′
Min 1 : 3-5 chin up
Min 2 : 15 emptybarbell bent row
Min 3: 9 banded pull down
Wod: HB Giorgia+ 27
Cash in 27 burpess over barbell
27 dl
18 hang Power clean
9 front squat
Cash out 27 burpess over barbell
RX 50/35
Int 40/25
Beg 30/20
WOD DEL GIORNO
11/10/2024
Warm up
100 jumpng jacks
Then
Activation and mobilty
Strenght
Pulse back squat
10/8/6/8/10
From 50% up to max
Rest 1 min
Wod: THE CALISTI’S – HB FRANCESCO E SIMONE!
69 thrusters empty bar
50 box Jump
50 over bar
69 step ups
WOD DEL GIORNO
10/10/2024
Warm up : 2 min machine + 10 bp
S Warm up 3 rnds
5 GTOH
5 SCAPOLE PULL UP
5 swing
Yoga BB routine
Wod: HB coach Guido!
for time – Team2
94 cal Row split
6 ROUNDS
10 Push press 40/25
10 T2B.
94 Cal Row split
6 ROUNDS
10 Push jerk 40/25
10 pull ups
Then 47 clean and jerk
WOD DEL GIORNO
09/10/2024
Warm up 2 Min machine then
Yoga bb routine
Strenght
Sumo deadlift
10x 4 vuol max load from 60% dl – up to max
Rest 90″
Wod
The dark knight
27 db clean and jerk
3 rounds of Cindy
21 db cnj
2 rounds of Cindy
18 db clean and jerk
1 rounds of cindy
Use 2 db or 2 kb
WOD DEL GIORNO
08/10/2024
Warm up:
100 j jacks
20 down and up
50 j jacks
10 down and up
Lower Body Strenght:
4 rounds of
Single leg deadlift 7+7 db/kb
7+7 Single leg hip thrust db/kb
14 Stiff legs good morning 1xdb/kb
Rest 1′ btw SETS
Wod: HB lets!!
“Armageddon”
Team of 3
15 Min window
Max MT row partner A
While b and c perform
8 syncro squat
25 box step UPS split
7 gtoh plate syncro
Change as need
WOD DEL GIORNO
07/10/2024
Warm up
Junkyard dog
Yoga bb routine
Strenght
Box back squat
10x 3
60% up to max
Rest 90″
Wod
Roma firestorm Revenge
Qualificati wod
In a 12 Min Window
From 1 to 10
T2b
Burpees
Then find 1 RM clean any style
WOD DEL GIORNO
04/10/2024
Wg: animal walks
Ws: hollow on bar 20″
Arch on bar 20″
Swing 10
3 rnds
Skill review: toes to bar
Skill practice 10′
Wod:
Min 1: 9 Devil Press One arm
Min 2: 15 thruster One arm db
Min3: 21 du/ 42 su
12′ Total
WOD DEL GIORNO
03/10/2024
Wg: 50 jumpin jacks + 25 down and up
Ws: barbell routine
Strenght: barbell complex
1 Power snatch
1 hang squat snatch
1 ohsquat
Wod: Amrap 9′ ladder + 2
10 air squat
6 box Jump over
10 v-ups
Rest 2′
20 burpees pull up for time
WOD DEL GIORNO
02/10/2024
Wg: 2′ machine or 1 lap run
Ws: 10 Mountain climbers
10 squat Jump
10 jumpin jacks
3 rnds
Skill review: double under
10′ practice
Wod: HB Desiree + 29
Team of 2 for time
29 syncro dl
58 split t2bar
29 syncro front squat
58 split Cal machine
29 syncro push Press
58 split pull UPS
RX:40/25
WOD DEL GIORNO
01/10/2024
Wg: 15 inch worm
15 down and up
15 air squat
3 rnds
Ws: 10″ hollow hold
10 hollow rock
10″ plank
3 rnds
Strenght: 10″ top of ring dip hold
10″ bottom of ring dip hold
5+5 One arm ring row
10″ ring row hold
90″ rest x 4 SETS
Wod : E3mom x 12′
9 hang alt db snatch
15 burpees over db
21 oh lunges One arm