WOD DEL GIORNO
30/06/2023
WARM UP
1 LAP RUN
100 JUMPING JACKS
SPECIF WARM UP
10 DL
10 ELBOW TURN OVER
10 FRONT SQUAT
10 GOOD MORNING
EMOM 8 MIN
6/8 FRONT SQUAT DA TERRA
50/35 Kg (70/80%) SC/PC
MAX DL
WOD
4 ROUNDS FOR TIME
10 RING DIPS
20 PUSH UPS
30 LUNGES BW
WOD DEL GIORNO
29/06/2023
WNG:
2’MACHINE
7GOOD MOORNING
10 PUSH PRESS
10″ OH POSITION
WOD: TEAM OF2 HB LUCA+ FEDE
CASH IN 39 CAL SPLIT MICHINE
THEN 10 RNDS OF :
– 3 SYNCRO G20H 2KB/2KB
– 7 PUSH UP OVER AB SYNCRO
– 3 THRUSTERS 2DB/2KB SYNCRO
– 9 SYNCRO ALT DB SNATCH ONE ARM
CASH OUT 37 WALL BALL ONE BALL
TIC. 25°
WOD DEL GIORNO
28/06/2023
Warm up: amrap4 min
20 jump over plate
15 squat jump on plate
10 plank taps on plate
Core conditioning:
10 alt kB drag over plank
10 russian sit ups kB
10 leg lift and kB hold
30″ X side kB star plank
Rest 1 X 4 sets
Wod and skill review power snatch + c2b
Wod:
Tuscany Games qualifications wod
1 Min max Cal row
1 Min max power snatch 50/35
1 Min max c2b pull ups
1 Min rest
X3 sets
Score is total reps of every round
WOD DEL GIORNO
27/06/2023
WARM UP GENERIC
1 LAP RUN
WARM UP SPECIFIC
2 RNDS
8 M. CLIMBERS
8 QUAD PRESS
8 R. BABY MAKER
STRENGHT
PUMPIN SUPERSET
EVERY 2′ X 10′
A. 8 DIAMOND PUSH UPON KB + 8 NUDE PUSH UP
B. 8 BENT ROW 2KB + 8 ALT GORILLA ROW 2KB
M.16 KG
W. 8/12KG
THEN SWITCH
WOD HB MATTEO E ROBERTA
AMRAP 8′
3 DEVIL PRESS 2KB
5 HP CLEAN 2KB
8 T2B
REST 2′
FOR TIME
32 PULL UP
21 FRONT SQUAT 2KB
53 RUSSIAN TWIST 1 KB
WOD DEL GIORNO
26/06/2023
Warm up : 2 Min machine + 1 Min plank
Swarm up: yoga barbell routine
Strength: cluster complex from French throwdown 2023
10 Min to find 1tm of
1 deadlift
1hang clean
1 cluster
Start from 30/20 kg and build max load
Wod: Hb Eleonora +29
Amrap 10 min
29 air squat
11 sumo deadlift high pulls kb
29 du
11 over head squat one arm X side
Rx 50/35
WOD DEL GIORNO
23/06/2023
Warm up: 2 Min machine
Swarm up
1 Min in and out plate
1 Min squat+ chest press
1 Min oh lunges
1 Min chines plank with plate
Wod review
Wod : Hb Lorenzo + Nicola + 65
Team of two – for time
65-50 cal row Cash in
29 oh 2xdb/kg lunges each – I go you go
36 synchro hang 2xdb/kb snatch
65 burpees deadlift split
29 front squat 2xdb each – I go you go
36 syncro push press 2xdb
65 burpees deadlift split
65-50 cal bike Cash out
WOD DEL GIORNO
22/06/2023
GENERIC WARM UP
2 lap run
SPECIFIC WARM UP
AMRAP 5′
10 down and up
10 Jumping Jack’s
10 shoulder taps
GYMNASTI STRENGTH
E2MOM 8′
10 deficit push up
6/8 s.pull up
WOD AMRAP 8′
7 thrusters
14 wall ball
21 du/su
2′ rest
For time ASAP
30 power snatch
WOD DEL GIORNO
21/06/2023
Warm up:
1 Min skipp (30” alto 30” basso)
1 Min plank jacks
1 Min roll and jump
Core conditioning
10 ” hollow
10 vups
10 ” hollow rock
10 pike ups
10″ hollow
10 straddle vups
Rest 1x 4
Wod Hb Michele e Laura +38
38 slam ball
1 lap run
38 box jump
2 lap run
38 Burpees double jump over ball
3 lap run
WOD DEL GIORNO
20/06/2023
GENERAL WARM UP
2 lap run
SPECIFIC WARM UP
with plate 3 rnds
10 Hold rotation
10 split squat
20″ plank
GYMNASTIC CONDITION
EMOM 8′
EVEN 8/10 T2B
ODD BW LUNGES
WOD TEAM OF 2 I GO YOU GO
20 RNDS
21 air squat
15 sit ups
9 push ups.tc 30′
WOD DEL GIORNO
19/06/2023
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
10 elbows turnover
10 good morning
10 front squat
10 push press
Skill review dl+hpc+stoh
Wod review
HB AGNESE, MARIANNA E FEDERICA ROSI
Wod:
Amrap 4 Min
3 rounds of DT (50/35)
Max Calories bike/row/skierg
Rest 4 min
Amrap 4 Min
2 rounds of DT (60/45)
Max Calories bike/row/skierg
Rest 4 Min
Amrap 4 Min
1 round of DT (70/55)
Max Calories bike/row/skierg
WOD DEL GIORNO
16/06/2023
WARM UP
1 LAP RUN WITH BALL
SPECIFIC WARM UP
X1
1′ PLANK
1′ PLANK CINESE
30″ SPLIT SQUAT X SIDE
BENCH PRESS + SPLIT SQUAT
10 8 6 4 2
10 10 10 10 10
WOD
CASH IN 1200 MT RUN (3 LAP)
5 ROUNDS
5 BP
10 DB SNATCH
15 WALL BALL
WOD DEL GIORNO
15/06/2023
GENERAL WARM UP
3′ on a machine
SPECIFIC WARM UP
3 rounds of
10 shoulder taps
10dinamic lateral plank
10 inch worm
STRENGTH: PUSH PRESS FROM RACK
WOD HB FILIPPO +40
TEAM OF 2 TC 20′
4 RNDS OF
40 split dl
40 split push up hand release
40 split front squat
40 split du / 80 su
WOD DEL GIORNO
14/06/2023
WARM UP
ROXANE
SPECIFIC WARM UP
X3
WITH PLATE
5 SCAP PULL UPS
5 GTOH
10″ IN AND OUT PLATE
EMOM 8′
ODD. 3/5 STRICT PULL UPS
EVEN. 12/15 BOX DIPS
WOD
HB VALERIA
34 ROUNDS
1 POWER CLEAN
3 BOX JUMP
5 SLAM BALLS
WOD DEL GIORNO
13/06/2023
WARM UP
2 LAP RUN
SPECIFIC WARM UP
2 ROUNDS
10 RUSSIAN BABY MAKER
10 SPIDER SQUAT
10 PRISIONER SQUAT
STRENGHT
BACK SQUAT FROM RACK
5X5 75%1RM
+
10 SQUAT JUMP BODY WEIGHT
REST 1′ BTW ROUND
WOD
E3MOM 15′
15 AMERICAN SWING
9 T2B / 18 K2C
6 DEVIL PRESS ONE ARM
WOD DEL GIORNO
12/06/2023
WARM UP
1 LAP RUN
2′ MACHINE
CORE CONDITIONING
X4
20 SIT UP PINCH
20 TOES TAPS
20 CRUNCH AND REPLACE
20 RUSSIAN SLAM
REST 1′ BTW SETS
WOD FOR TIME
400 MT RUN
30 FRONT RACK LUNGES
400 MT RUN
30 PUSH PRESS
400 MT RUN
30 DEADLIFT
Rx 50/35 Kg
Int 40/25 Kg
Scl 30/20 Kg
WOD DEL GIORNO
08/06/2023
WARM UP
2’ MACHIN OR 2’ RUN
WARM UP SPECIFIC
BARBELL ROUTINE
STRENGHT
EMOM 10’
BARBELL COMPLEX
1 POWER SNATCH + 2 HANG POWER SNATCH + 2 OVER HEAD SQUAT
65% 1 RM
WOD AMRAP 11’ HB GABRIELE!!!
3 HANG POWER CLEAN 2 DB/KB
8 FRONT SQUAT 2 DB/KB
3 PUSH UP OVER DB/KB
* EVERY ROUND PERFORM 11 SIT UP
WOD DEL GIORNO
07/06/2023
WARM UP
X3
10 PVC PASS TROW
10 PLATE LATERAL HOPS
10″ MOUNTAIN CLIMBERS
CORE CONDITIONING
X4
20 PLATE TOES TOUCHES
20 PLATE FLUTTER KICKS
20 PLATE RUSSIAN SIT UPS
1′ PLANK WITH PLATE
WOD HB MASSIMO!!!
2′ ON – 2′ OFF
11 CLEN AND JERK
8 BURPEES OVER BAR
MAX CLEAN JERK
WOD DEL GIORNO
06/06/2023
WARM UP
X3
10″ HOLLO ROCK
10″ ARCH ROCK
10 SCAP PULL UPS
SPECIFIC WARM UP
X3
10 SWING
5+5 SINGLE LEG SQUAT
10 THUSTER WITH PLATE
SKILL STRENGHT
PRACTISE BUTTERFLY PULL UPS / 5X6 CHIN UPS – REST 1′
WOD HB ALESSANDRO + JONA + ALESSIO
CASH IN 28 CAL BIKE (SPLIT)
38 SYNCRO THRUSTERS ONE ARM
37 SYNCRO OH LUNGES ONE ARM
CASH OUT 28 CAL BIKE (SPLIT)
WOD DEL GIORNO
05/06/2023
WARM UP
X3
10″ IN AND OUT PLATE
5 PUSH UP
10″ SKIPP ALTO + BASSO
SPECIFIC WARMK UP
X3
10″ RUSSIAN TWIST PLATE
10 GTOH PLATE
10 GOOD MORNING + ROW
STRENGHT
HIP THRUST
10′ TO FIND 1 RM
WOD
X3
2′ ON – 2′ OFF = 16′ TOTAL
I GO YOU GO
14 LATERAL HOPS BAR
12 DL
MAX BOX JUMP
WOD DEL GIORNO
01/06/2023
Warm up
2 Min machine
Specific warm up X 3
10 empty bar elbows turn over
10 alternate arch ups
5 front squat empty bar + hold last rep 10″ on bottom
15 Min to find 1rm of front squat
Wod – Hb Federica+32
Team of two
32 barbell squat clean I go you go ( one rep each person
32 wall ball shots
32 power snatch (I go you go)
32 wall ball shots
32 barbell push jerk i go you go
32 wall ball shots
WOD DEL GIORNO
31/05/2023
GENERAL WARM UP
2′ On a machine
SPECIFIC WARM UP
2 RND OF
10 OHS PVC
10 THRUSTERS PVC
10 JJ PVC
TEST: SDHP
WOD :ANGIE
100 PULL UP
100 PUSH UP
100 SIT UP
100 SQUAT
WOD DEL GIORNO
30/05/2023
WARM UP
1 LAP RUN
WARM UP SPECIFICO
3 ROUNDS
4+4 SPLIT SQUAT WITH PVC PLATE
20″ JUMP ON PLATE
5 KANG SQUAT
SKILL REVIEW
SPLIT JERK
TEST IN 10′
FIND 1 RM OF SPLIT JERK
RQAMP UP AND BUILD MAX
WOD HB MATILDE!!!
8 SQUAT CLEAN
26 BOX STEP OVER
8 DB SNATCH ALT
WOD DEL GIORNO
29/05/2023
WARM UP
1 LAP RUN
BP GAME
SPECIFIC WARM UP
x2
10 pvc pass through
5 oh kneeling down and up
30″ plank
Rest
Find 1 rm OHS
WOD: EMOM AS LONG AS POSSIBILE
1 CLEAN AND JERK
1 BP ( AD 1 BP EVERY MINUTE)
when you drop the set perform 1 lap run
WOD DEL GIORNO
26/05/2023
Warm up
2 lap run
SPECIFIC warm up
Plate warm up
4′ every min
20″ jump in plate
20″ down and up plate
20″ gtoh plate
TEST
Cal bike
30 cal bike
20 cal bike
10 cal bike
Wod
Benchmark HELEN
3 rounds
400 mt run
21 kb swing
12 pull ups
WOD DEL GIORNO
25/05/2023
WG
2 lap run
WS
10 cossack squat
10″ + 10″ later plank
10 inch worm
BARBELL ROUTINE + SKILL REVIEW
TEST in 15′
find max power snatch
+
find max squat snatch
WOD
HB MARCELLO
AMRAP 7′
3 goblet squat 1db
4 devil press 1db
1′ rest
AMRAP 7′
7 push up
7 t2b/k2c
WOD DEL GIORNO
24/05/2023
WARM UP
medball game
TEST :
POWER CLEAN
SQUAT CLEAN
WOD HB CRISTINA + 40!
400 MT RUN
40 HPV
40 SDHP
40 BS
400 MT RUN
WOD DEL GIORNO
23/05/2023
GENERIC WARM UP
2′ on a machine + animal walks
SPECIFIC WARM UP
3 rounds banded:
7 push press
7 pull down
7 good morning
GYMNASTIC TEST:
max rep strict pull up
Max rep kipping pull up
Max rep push up
WOD: EMOM 15′
min 1 : 18 dl 2db
Min 2: 12 stop 2 db
Min 3: 6 thrusters 2 db
WOD DEL GIORNO
22/05/2023
WARM UP
AMRAP 3′
10 SPLIT JUMPING LUNGES
10 GTOH BW
5 DOWN AND UP
FIND IN 15′ 1 RM OF
SHOULDER PRESS
+
PUSH PRESS
+
PUSH JERK
——————————
FIND IN 15′ 1 RM OF
BACK SQUAT
RAMP UP AND REACH H.S.
WOD HB STEFANO!
AMRAP 11′
8 BOX JUMP
3 MAN MAKERS
38 AIR SQUAT
Rx 22.5/ 15 Kg
Int 17.5 / 12.5 Kg
Scl 15/10-7 Kg
WOD DEL GIORNO
19/05/2023
WARM UP
2′ bike + 2′ row
SKILL REVIEW : ROW
TEST: ROWING INTERVAL
1000 MT 4 TIME
750MT 4 TIME
500 MT 4 TIME
WOD KAREN
150 WB
WOD DEL GIORNO
18/05/2023
Warm up
1 lap run
X3
5 plate squat yo chest press
10 plate bent row
15″ down and up
Skill review
Test 1 RM IN 15′ OF
BRNCH PRESS
WOD NANCY
5 rounds
400 mt run
15 OHS
WOD DEL GIORNO
17/05/2023
WARM UP
2’ bike o 2’ ROW
ACTIVATION MOBILITY
Barbell routine
Skill review
TEST
1rm of in 15’
DL
RAMP UP
10 EB
8/6 40-50
6/4 60-70
4/2 70-80
2/1 80-90
1 90-95
1 MAX
WOD
BENCHMARK
ELISABETH
21-15-9
Clean
Ring Dips
WOD DEL GIORNO
16/05/2023
GENERAL WARM UP
3 rounds
10 shoulder taps
20″ plank
10 squat jump
SPECIFIC WARM UP
Barbell routine
TEST: SHOULDER PRESS FIND 1 RM
10 EMPRT BAR
8 35%
6 40%
4 70%
WOD HB VALERIA +28!!
I GO YOU GO
TEAM OF 2
10 ROUNDS OF
2 Devil press 2 db
3 hp clean 2 db
10 wall balls
WOD DEL GIORNO
15/05/2023
WARM UP
1 LAP RUN
ACTIVATION AND MOBILITY
STRENGHT
FIND 1 RM BACK SQUAT IN 15′
10 EMPTY BAR
8/6 30-40%
6/4 50-60%
4/3 70-80%
2/1 80-85%
1 90%
HS 100%
WOD
BENCH MARK FRAN
21 – 15 – 9
THRUSTERS
PULL UPS
ELITE < 3′
RX 4′-6′
INTERMEDIATE 6′ – 7′
BEGINNER 7′-9′
WOD DEL GIORNO
11/05/2023
WARM UP
50 jumping jack
+
X3
10 scap pull up
10 plank Jack’s
10 m climbers
GYMNASTIC STRENGTH
EMOM 12′
1- 6/8 S PULL UP
2- 10/14 SPIDERMAN PUSH UP
3- REST ON BIKE ONLY ARMS
WOD TEAM OF 2 I GO YOU GO 14 ROUNDS
7 GOBLET SQUAT
7 A SWING
7 BURPEES OVER KB
EVERY ROUND PERFOM 14 SYNCRO SIT UP
WOD DEL GIORNO
10/05/2023
WARM UP
2′ on machine
Animal walk
STRENGTH 4 sets
5 Box Back squat
15+15 bulgarian split squat
Rest 1′
Wod 4 time
Cal machine
50 mt oh lunges plate
50 bench dips weighted
WOD DEL GIORNO
09/05/2023
GENERIC WARM UP
3 round BW
8 quad press
8 shoulder taps
8 inch warm
GYMNASTIC PRACTICE
HSPU STRICT/ KIPPING
WOD: HB Michele, Bianca, Alessandro e Riccardo
38+18+16+ 31
AMRAP 9′
3 dl 2 db/ kb
1 devil press 2 db/ kb
4 thrusters 2db/ kb
1′ 30″ rest
AMRAP 9′
6 push UP
3 PULL UP
8 REVERSE LUNGES
WOD DEL GIORNO
08/05/2023
WARM UP
1 LAP RUN
2′ ROW
2′ BIKE
SPEFICIF WARM UP
YOGA BARBELL ROUTINE
STREGNHT
EMOM 10′
1 DL + 1 HPC + 1 FS + 1 HSC + 1 FS
EVERY MIN – FROM 50% PC UP TO MAX
WOD HB MARIA CHIARA E ANNA MARIA
61 T2B / 61 K2C
122 DU
61 BP OVER LINE
WOD DEL GIORNO
05/05/2023
Warm up
2 lap run
warm up specific
3 rounds
10 air squat
5 scap pull up in plank position
5 pike push up
wod
team of 2 split
100 cal row
20 wall ball
80 cal row
40 wall ball
60 cal row
60 wall ball
40 cal row
80 wall ball
20 cal row
100 wall ball
WOD DEL GIORNO
04/05/2023
WARM UP 1lap run
SPECIFIC WARM UP X2
15 band pull up
15 plank walk out
30″ band oh hold
GYMNASTIC CONDITIONING
skinny the cat
2/4 reps x 5 sets
WOD MELATONINA
21 DL
21 HPC
21 BO IVER DB
15 DL
15 HPC
15 BO OVER DB
9 DL
9HPC
9BO OVER DB
TC 13′
WOD DEL GIORNO
03/05/2023
Warm up
2’ machine o 2 lap run
Warm up specific
3 rounds
10 d&u
10 alt lunges
10 m.climbers
STRENGHT
Bench press rest 1’ btw set
7×2 70%
5×2 75%
3×2 80%
WOD
BENCHMARK MARY
amrap 10’
5 hspu
10 pistols
15 pull up
WOD DEL GIORNO
02/05/2023
WARM UP
PLATE RUN
SPECIFIC WARM UP
X2
5 plate kang squat
10 gtoh plate
5 bp in plate
CORE CONDITIONING
X4
10 sit up
10 V up
10 leg rises
10 hips up
3+3 leg cit le
10 hollow
Hb Giorgio + Federico
400 mt run
64 fs
400 mt run
64 dl
400 mt run
64 push press
WOD DEL GIORNO
28/04/2023
Warm up
1 lap run
Specific warm up
1 set
15 inch warm push up
15 scap pull up
15 squat jump
15 v-up
Wod HB Chiara!!
Bechmark BARBARA!
20 pull ups
30 push ups
40 squat
50 sit ups
Rest 3’ x 5 rounds
T.c 40’
WOD DEL GIORNO
27/04/2023
GENERIC WARM UP
1 lap run
SPECIFIC WARM UP
3 ROUND
10 SPLIT G2OH BW
30″ CHINESE PLANK
10 S. TAPS
SKILL REVIEW
STRENGTH: SUMO DL HP
6×4 1’REST BTW
5×3 1′ REST BTW
3×2 1′ REST BTW
WOD HB CHRISTIAN +49
AMRAP 13′
4 HP CLEAN
9 T2B / K2C
13 PISTOL SQUAT
WOD DEL GIORNO
26/04/2023
Warm up
1 lap run
Warm up specific
3’ amrap WITH PLATE
5 dl
5 fs
5 push up
Core conditioning
Tabata V-up
Rest 1’
Tabata tuck up
Wod
Hb Alessio
Team of 3
200/170 cal ROW accumulate by A
While b – c rotate
Max wall balls
Then A+B
Amrap
Syncro
9 thrusters dbx1
9 dl d X1
While C
Box jump
Then rotate
Score number wall ball
Score number rounds amrap
WOD DEL GIORNO
21/04/2023
Warm up
10” skipp alto
10” skipp basso
10” skipp dietro
3 roll and jump
Wod
Hb Michele
Team of TWO
250 bp
250 squat
250 cal machine
I go you go
CAP 40’
WOD DEL GIORNO
20/04/2023
Warm up
3 rounds
15 jj
15 g2oh plate
15 m climbers
STRENGHT
Every 3’ x 12’
8 plio push up
8 chin up
Wod
Amrap 6’
6 thrusters
9 box jump
1’ rest
Amrap 6’
6 g2oh
12 reverse lunges bw
WOD DEL GIORNO
19/04/2023
Warm up
2’ machine
1:30 bw lunges
1’ hang on bar
Core conditioning
X4 sets rest 1’
1’ L sit on bar
30 plank hip twist
10 kb draga alt
Wod
For time
30 snatch for time
Then
12-9-6
Bp over bar
T2b
Then
30 snatch for time
WOD DEL GIORNO
18/04/2023
WARM UP
3rounds
10 good morning
10 alt brd dog
10 ground to overhead
STRENGHT
5 rounds of
COMPLEX fine max load
3+dl
3+ p.clean
3 push jerk
WOD EMOM 15’
min 1. 1db snatch 18 alt
min 2. burpees pull up 14
min 3. max du/su
score is max rep of du/su
WOD DEL GIORNO
17/04/2023
WARM UP
2′ ROW
2′ BIKE
SPECIFIC WARM UP
10 SQUAT REGULAR
10 SUMO SQUAT
10 CLOSE STANCE SQUAT
1′ PLANK
STRENGHT
1 FS + 3 BS
70/80% FS
REST 90″ X4
–
7X4 SETS REST 90″
WOD
2′ ON – 1′ OFF X 4 SETS
ROUNDS DISPARI
5 PUSH UP
10 SQUAT
15 SIT UPS
ROUNDS PARI
5 PIKE PUSH UPS
10 FS DB/KB X1
15 RUSSIAN SIT UPS
WOD DEL GIORNO
14/04/2023
Warm up
2’ machine
Warm up specific
3rounds
10 air squat
10 push press pvc
10 jumping jack pvc
Strenght
EMOM 8’
Complex
1 power clean
1 squat clean
1 thruster
Wod
The 7 for time
7 hspu
7 s2oh
7 t2b
7 dl
7 bp
7 a swing
7 pull up
WOD DEL GIORNO
13/04/2023
Warm up
X1
1’ plank
1’ plank cinese
1’ wall sit
Specific warm up
X1
15 kang squat
15 stiff leg dl
Strenght
X4
5+5 lung step over db
12+12 lateral plank hip opener ti leg extenction
Wod HB Diego!!
Amrap 10’
12 push press
48 du
13 hpc
48 cross overs
WOD DEL GIORNO
12/04/2023
Warm up
Sally up Sally down with pvc in oh squat
Warm up specific
Barbell routine
Stenght
EMOM 10’
1 power snatch
+
1 oh squat
Wod
Team of 2
For time
T.c 18’
50 syncro wall ball
10 syncro dl (1 Barbell)
10 split Pull up
40
20
10
30
30
10
WOD DEL GIORNO
11/04/2023
WARM UP
10” jumping jack
5 push up shoulder taps
10 jumping lunges
SPECIFIC WARM UP
5 goblet squat plate
5 p. press plate
5 bp + dl
WOD HB PAOLO!!!
Amrap from 0’ to 10’
5 push up
10 sit up
15 squat
Amrap from 10’ to 20’
5 bp over 1db
7 hang c&j 1 db
9 goblet squat 1 db
Amrap from 20’ to 30’
5 devil press 1db
10 box jump
15 box dips
WOD DEL GIORNO
07/04/2023
Warm up
x1
30 mountain climbers
20 gtoh bw
10 down and up
SPECIFIF WARM UP
X2
10 bent ROW
10 s.press
STRENGHT
from 10 to 2 renegade rows
from 2 to 10 bs 60% 1rm
No rest
WOD AMRAP 15’
30 mt bw lunges
10 wall ball
30 ad
WOD DEL GIORNO
06/04/2023
WARM UP
3ROUNDS PVC
10 THRUSTERS
10 OH SQUAT
10 JUMPING JACK
STRENGHT
EMOM 12′
1. 15″ PLANK + 10″ RUSSIAN PUSH UP
2. 15″ CHINESE PLANK + 6/8 PULL UP STRICT
3. A REST SLOW
WOD
FOR TIME
2 4 6 8 10 8 6 4 2
2 4 6 8 10 8 6 4 2
DEVIL PRESS ONE ARM DB
OH SQUAT ONE ARM DB
WOD DEL GIORNO
05/04/2023
WARM UP
2’ machine
WARM UP SPECIFIC
1’ hang on bar hollow pos
1’ skipp
1’ hang on bar arch pos
EMOM 12’
1’. 15 t2ring (k2c)
2’. 15 ring rows
3’. Full min machine (mod)
WOD
20 c&j
xxx mt machine
15 hang squat clean
xxx mt machine
10 hang squat c&j
xxx mt machine
WOD DEL GIORNO
04/04/2023
WARM UP GENERIC
2′ MACHINE
WARM UP SPECIF
BARBELL ROUTINE
-SHOULDERS
-HIPS
STRENGHT
COMPLEX
10 ROUNDS REST 1′.30″
1 P.SNATCH
1 H.P.SNATCH
1 OH SQUAT
WOD
3 ROUNDS FOR TIME OF
21 DL 2KB
15 T2B
9 FS SQUAT 2KB
WOD DEL GIORNO
03/04/2023
WARM UP
2X 50 SEC EASY 10 SEC SPRINT SKI,ROW,BIKE
2X 10 HANGING KNEE 10 YOGA PUSH UP
2X 5 DL + 5 MUSCLE CLEAN
2X 5 TEMPO SQUAT CLEAN
AGQF
TEST 2A
AMRAP 10
6 CHEST TO WALL HSPU
6 KIPPING HSPU
9 MD BALL SIT UPS
12 BOX JUMP 30/24
TEST 2B
IMMEDIATELY BEGIN
5 MIN ESTABLISH
1RM CLEAN
WOD DEL GIORNO
31/03/2023
WARM UP
SALLY UP – SALLY DOWN
STRENGHT
BENCH PRESS + BOX DIPS
5 4 3 2 1 FROM 65/70% UP TO MAX
+
EVERY ROUNDS 20 BOX DIPS
REST 1′ BTW SETS
WOD
FOR TIME
50 BOX JUMP OVER
XXX MT MACHINE
40 K2C
XXX MT MACHINE
30 BOX JUMP
XXX MT MACHINE
20 BOX STEP OVER 1DB
XXX MT MACHINE
10 BP TARGET BAR
XXX= SCHEDULE MT FOR DIFFERENT MACHINE
WOD DEL GIORNO
30/03/2023
Warm up
2′ machine
Warm up specific
Amrap 5′
10 leg switch
10 cossak squat
10 m. climbers
Gymnastic
5rounds
45″ btw round
8 spiderman push up
12 v up
8 archer push up
12 pike compression
Wod
E3mom 15′
Team of 2
18 syncro wall ball
14 syncro american swing
10 syncro sdhp
WOD DEL GIORNO
29/03/2023
WARM UP
2’ row – bike
1’ plank
30” squat jump
STRENGHT
7+7 elevate lunges db
14 Spaterna squat db
45” farmer hold walk/standing
WOD HB LUCREZIA
4 rounds
18 dl
18 sit up
3 rounds
18 fs
18 push ups
2 rounds
18 push press
18bp over
CAP 20’
WOD DEL GIORNO
28/03/2023
WARM UP
MACHINE
SPECIFIC WARM UP
10 kb dl
10” plank on kb
10 russian swing
GYMNASTIC
E2MOM
X10’
10 QUAD PUSH UP
16 GORILLA BENT ROW KB
WOD
18 – 12 – 9 – 12 – 18
THRUSTERS 2x kb
C2B
*every rounds 10 PISTOLS
CAP 16’
WOD DEL GIORNO
27/03/2023
WARM UP
1’ jump in plate
1’ elbow head rotation with plate
30” squat bw + 30” squat plate
STRENGHT
Hang squat clean
6×5 sets
5.4.3.2.1
Rest 1’ btw sets
Wod HB SERGIO!!!
Amrap 18’
44 DU
XX CAL
44 DU
44 SIT UP
WOD DEL GIORNO
23/03/2023
WARM UP
2’ on machine
WARM UP SPECIFIC
3 rounds of
10 SHOULDER TAPS PLATE
10 G2OH PLATE
20” OH POSITION PLATE
STRENGHT
SHOULDER PRESS
8×1 6×2
6×2 8×1
4×3
WOD HB MARTINA E MATTEO
CASH IN 43 WALL BALL SPLIT
21 SPLIT PULL UPS
43 SYNCRO DU/SU
22 SPLIT C2B
43 SYNCRO PIKE PUSH UPS
CASH OUT 43 WALL BALL SPLIT
WOD DEL GIORNO
22/03/2023
WARM UP
10 plate dl
10 russian twist
10 push press
WOD REVIEW
WOD HB
DON ANTONIO,SARA, ASSUNTA, ANGELA, NIC
47 CAL ROW (each) [94]
46 SYNCRO DL (one bar – 50/35 kg)
56 SYNCRO HANG SNATCH
34 CAL ROW (each) [68]
14 ROPE CLIMBS (i go you go)
WOD DEL GIORNO
21/03/2023
WARM UP
X3
10″ SKIPP ALTO
10″ SKIPP BASSO
10 V-UP PVC
EMOM
8′ GYMNASTIC CONDITIONING
A. 5 SWING + 5 T2B
B. 10 PISTOL SQUAT
*SWITCH EVERY ROUND
WOD
HB CARDINALI ALESSANDRO
6 ROUNDS FOR TIME
4 DEVIL PRESS 2DB
2 MAN MAKER 2DB
6 CLUSTER 2DB
* EVERY ROUNDS PERFORM 6 OVER DB
WOD DEL GIORNO
20/03/2023
WARM UP
2′ ON MACHINE
MOBILITY AND ACTIVATION
STRENGHT
FRONT SQUAT
8X1 SET 60%
6X2 SET 70/75%
4X3 SET 75/80%
6X2 SET 70/75%
8X1 SET 60%
WOD
HB FRANCESCO
AMRAP 12′
26 DU
8 ONE ARM DB SNATCH DX
8 ONE ARM OH LUNGE DX
26 CROSSOVER
8 ONE ARM DB SNATCH SX
8 ONE ARM OH LUNGE SX
WOD DEL GIORNO
17/03/2023
WARM UP
1’ jump on plate
1’ hand stand
1’ pike push up
EMOM 12’
Min 1. 30” on + 30” off crossover
Min 2. 30” on + 30” off chest to wall hspu
WOD HB PABLITO
AMRAP 8’
28 air squat
15 push press 2xdb
10 bp gtoh
rest 1’
Then
3’ max russian sit up db
WOD DEL GIORNO
16/03/2023
WARM UP
2’ on machine
WARM UP SPECIFIC
3 rounds
10” hollow rock
10 shoulder TAPS
10” arch rock
GYMNASTIC/STRENGHT
Emom 10’
Odd. 5 L-sit on bar + 3 strict Pull up
Even. 5/7 ring dips
WOD
AMRAP 7’
4 oh lunges 2db
8 thrusters 2db
12 slam ball
Rest 2’
AMRAP 7’
7 wall ball lunges
14 hang muscle clean 2db
7 push up
WOD DEL GIORNO
15/03/2023
WARM UP
ANIMAL WALK
SKILL
TURKISH FET UP
1+1
10′ PRACTICE
HB FABIO ARCHINI
FOR TIME
89 BOX JUMP
34 BP BOX STEP UP
89 DL
34 HSPU STRICT
89 BACK SQUAT
TIME CAP 25′
WOD DEL GIORNO
14/03/2023
WARM UP
2’ on machine
WARM UP SPECIFIC
3 rounds
10 hollow arch rolla
10 dinamic plank
10 banded bent row
GYMNASTIC/STRENGHT
e3mom 15’
1) 6/8 pliometric push up
2) 3/5 chin up
3) rest
WOD
AMRAP 12’
TEAM OF TWO SYNCRO
9 1kb hang power clean one arm
15 goblet squat
21 american swing
WOD DEL GIORNO
13/03/2023
WARM UP
2′ ON MACHINE
1′ HANG ON BAR
JUNK YARD DOG
STRENGHT
BOX BACK SQUAT
8X4 SETS
+ 30″ WALL SIT
REST 1′
WOD HB CRISTINA
AMRAP 13′
….MT ROW/….BIKE
14 GTOH
20 WALL BALL
WOD DEL GIORNO
10/03/2023
WARM UP
1’ tuck jump
1’ roll back and jump
1’ lateral sprawl
SPECIFC WARM UP
X2
10 plate dl leg lift
10 squat + chest press
10 kneeling down and up
STRENGHT
X4 sets
5+5 single leg dl
+
5+5 Wind mild
1’ rest by walking
WOD
FOR TIME
21-15-9 20/15kg
shoulder press
oh lunges
15-12-9 25/20kg
push jerk
br lunges
9-6-3 30/25kg
push jerk
fa lunges
WOD DEL GIORNO
09/03/2023
WARM UP
2’ machine
WARM UP SPECIFIC
5 s.press
5 g.morning
5 bent row
STRENGHT
EMOM 8’
*every min ad 1 rep
1 power snatch
1 ohs
WOD
TEAM OF TWO
AMRAP 12’
50 wall ball shot (split)
25 t2b (split)
15 sit up syncro med ball
25 t2b (split)
50 wall ball shot (split)
WOD DEL GIORNO
08/03/2023
WARM UP
TABATA DOWN AND UP
STRENGTH : ZERCHER COMPLEX
X5 sets
10 zercher lunges
10 zercher squat
1 ‘ attive Rest step ups
Wod 3′ Amrap
Max box jump
Rest 1′
3′ Amrap max SDHP
Rest 1′
3′ amrap max box step over 1 DB
Rest 1′
Max rep hang c&j
WOD DEL GIORNO
07/03/2023
GENERIC WARM UP
2′ on a machine
SPECIFIC WARM UP
3 RND
10 shoulder tops
10 gtoh bw
10 r. Baby maker
CORE STRENGTH: EMOM 10′
ODD 15 HOLLOW + 15 V UP
EVEN 15′ ARCH + 15 ARCH UP
WOD 1 AMRAP 8′
21 GOBLET SQUAT 1KB
15 S2OH 1KB ONE ARM
9 WALL BALL
2′ REST BETWEEN
WOD 2 AMRAP 8′
9 THRUSTER 1 KB
15 PUSH UP
21 A. SWING 1 KB
WOD DEL GIORNO
06/03/2023
WARM UP
2 min on then machine 15+15 bulgarian split squat 20 good morning
SPECIFIC WARM UP
20 romanian deadlift 20 good morning empty bar
STRENGHT
Barbell RDL
3/3 tempo x 10 reps x 4 sets – build max load
Rest 1’ btw sets
WOD
For time. 15’ time cap
50 FS, 40/25kg
40 bar-facing burpees
40 back-rack reverse lunges
30 bar-facing burpees
30 hang power cleans
20 bar-facing burpees
20 power cleans
WOD DEL GIORNO
03/03/2023
WOD CROSSFIT OPEN 23.3
Partendo da un time cap di 6 minuti, completare il maggior numero possibile di ripetizioni:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-undens
12 snatches (weight 2)
*Se si completa entro il tempo limite di 6 minuti, aggiungere 3 minuti al time cap e completare:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*Se si completa prima del time cap di 9 minuti, aggiungere 3 minuti e completare:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
29 kg, 43 kg, 56 kg, 70 kg
43 kg, 61 kg, 83 kg, 102 kg
WOD DEL GIORNO
02/03/2023
GENERIC WARM UP
2′ on a machine
SPECIFIC WARM UP
X3
5 scap pull up on bar
5 swing on bar
5 push up
STRENGHT GYMNASTIC
EMOM 10′
ODD 3/5 ring dips
EVEN 3/5 Stict pull up
WOD HB ALESSANDRO!
TEAM OF 2
AMRAP 12′
1 devil press 2Db
9 DL 2db
7 STOH 2DB
1 cluster 2 Db
WOD DEL GIORNO
01/03/2023
Warm up:
3 sets
20 mountain climbers
5 Yoga push up
10 deadbugs
Specific warm up
Yoga barbell routine
Strength: Emom 10′
3 position power clean
1 set every minute – from 50% build max load
Wod Hb francesco +15
15 fs
15 pull ups
15 ohs
15 c2b pull ups
15 back squat
15 t2b
WOD DEL GIORNO
28/02/2023
WARM UP
2′ ON MACHINE
10″ HOLLOW PVC + 10″ ARCH WITH PVC
10 PULL DOWN BANDED FROM BAR
10 PIRE COMPRESSION FROM GROUND
EMOM 10′
ODD1 20″ PLANK ON KB + 6/8 DIAMOND
EVEN2 20″ HANG ON BAR + 8/10 LEG RAISES ON BAR
WOD HB MICHELE
TEAM OF TWO
AMRAP 15′
34 CAL MACHINE SPLIT
(DIFFERENT CAL FOR TEAM MM / MF / FF)
7 DB SNATCH SYNCRO ONE ARM
7 OH LUNGES SYNCRO ONE ARM
WORKOUT DEL GIORNO
27/02/2023
WARM UP
1′ BIKE
1′ WALL SIT
1′ ROW
STRENGHT
FRONT SQUAT
3X80%
1X90%
3X83%
1X93%
REST 2′
7X4 SET
WOD FOR TIME
21-15-9-6-3-1
KB/DB SQUAT CLEAN
SLAM BALLS
WORKOUT DEL GIORNO
24/02/2023
“23.2 A”
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (25 ft out, 25 ft back)
*Add 5 Burpee Pull-Ups after each round
Directly into:
“23.2 B”
5 minutes to Establish:
1 rep max Thruster
WORKOUT DEL GIORNO
23/02/2023
WARM UP 3′ AMRAP
20″ PLATE JUMP
15 RUSSIAN TWIST
10 GTOH
STRENGTH EMOM 24′
1-8 KNEELING PRESS + TRICEPS EXT
2-8 FLOOR PRESS
3-10 KB ALT TWIST + SIT UP
4-10 BP HIGH PULL
5-20 PLATE LATERAL RISES
6 REST
WOD : HB STEFANIA E VINCENZO +90
AMRAP 7′
9 BJ OVER
9 AS
WORKOUT DEL GIORNO
22/02/2023
WARM UP
2′ row or bike
2′ plank ( 1′ chinese , 1′ regular)
SPECIFIC WARM UP
12 down and up
12 kb press
12 kb thruster
WOD HB ETTIRE, CAMILLA E PIER +102
TEAM WOD
102 cal row
102 BP target bar
102 wall ball passages
102 hang kb snatch syncro
102 cal row
WORKOUT DEL GIORNO
21/02/2023
WARM UP
3 ROUNDS
20 PVC JACK
3 JUMP OVER PVC
5 BP OVER PVC
STRENGHT
POWER CLEAN UNBROKEN
1X10 @60%
1X8 @65%
1X6 @70%
1X8 @65%
1X10 @60%
REST 90″
WOD HB IGOR E FEDERICA
201 DU/SU
67 HANG C&J
201 DU/SU
67 PUSH UPS
WORKOUT DEL GIORNO
20/02/2023
WARM UP
5 KANG SQUAT
10 PLANK SHOULDER TAPS
5 RUSSIAN BABY MAKERS
STRENGHT
BACK SQUAT WAVES
1 SET X 7 60%
2 SET X 6 70%
3 SET X 3 80%
WOD
CASH IN
XXX CAL
THEN
20 DB CLUSTERS
10 DEVIL PRESS
CASH OUT
XXX CAL
WORKOUT DEL GIORNO
17/02/2023
WARM UP
15/12 CAL ROW
20 V-UP SINGLE LEG
10 DL + 10 FS EB
SPECIFIC WARM UP
3 t2b/k2c
5 WALL BALL
5 PC
1 MUSCLE UP
WOD 23.1 OOEN WORKOUT
14′ AMRAP
60 CAL
50 T2B/K2C
40 WALLBALL
39 CKEAN
20 RING MUSCLE UP/ C2B PULL UP/ J. C2B
WORKOUT DEL GIORNO
16/02/2023
WARM UP
2′ on a machine
STRENGTH 4 sets
6 x Bench press
20″ plate floor press
5 plate push up
Rest 1′
WOD AMRAP 12′
10 ONE ARM C&J
5+5 MT FR+OH LUNGES 2X KB
10 BOX STEP OVER 2X DB
10 ONE ARM C&J
WORKOUT DEL GIORNO
15/02/2023
WARM UP
10 BACK SQUAT PLATE
5 DOWN AND UP PLATE
Wod review
CROSSFIT OPEN WORKOUT
18.2 A E B
FROM 1 TO 10 DB SQUAT
BURPEES OVER BAR
THEN FOUND 1 RM SQUAT CLEAN
TIME CAP 12′
WORKOUT DEL GIORNO
14/02/2023
GENERAL WARM UP
Animal walk
SPECIFIC WARM UP
x 3
5 BANDED PULL DOWN
5 LAT PULL DOWN
5 SCAP PULL UP
GYMNASTIC STRENGTH
EMOM 8′
5 SWING
3 KIP SWING
5 T2B
WOD
HB MORENO TANYA e FRANCESCO
AMRAP 7′
7 PUSH UP
4 PULL UP
9 AIR SQUAT
1′ REST
AMRAP 7′
4 A. SWING KB
1 CLUSTER
4 SDHP KB
2 S2OH
WORKOUT DEL GIORNO
13/02/2023
WARM UP
ACTIVATION AND MOBILITY
STRENGTH
SUMO DL BANDED 10 REPS
+
JEFFERSON CURL 5 REPS
REST 1′ X 5 SETS
BUILD MAX LOAD
WOD HB ANNA E VINCENZO
FOR TIME
68 ONE ARM STOH (SWITCH ARN AS NEEDED)
68 BOX DIP WEIGHTED ( DB X1)
68 SQUAT JUMP TARGET BAR
WORKOUT DEL GIORNO
10/02/2023
WARM UP:
X 2
5 russian baby maker
5 Kang squat
15″ + 15″
plank + plank chinese
STRENGTH:
bounced back squat
1+5 bouce+risalita
X 5 sets from 50% up to max rest 90″
WOD:
every 3 Min for 4 minutes
15 power snatch 30/20 kg
15 t2b
WORKOUT DEL GIORNO
09/02/2023
GENERAL WARM UP
x2
10 INCH WORM
20 MOUNTAIN CLIMBERS
30 JUMPING JACK
SPECIFIC WARM UP
barbell routine
STRENGHT 8 ROUNDS
2 SQUAT CLEAN
2 POWER CLEAN
1 PUSH JERK
NEW ROUND WVWRY 2′
WOD TEAM OF 2
I GO YOU GO
10 ROUNDR FOR TIME
7 DEVIL PRESS ONE ARM
14 PISTOL SQUAT
EVERY RND PERFORM
20 WALL BALL SIT UP
WORKOUT DEL GIORNO
08/02/2023
Warm up: 3 sets
10Plate dl
10 Squat + chest press plate
10 Split squat 7+7
Gymnastic Strength:
Bar complex
5 swing + 5 pull ups any stile + 10″ hold on top bar
Rest 1′ X 5 sets
Wod
21/15/9
Front rack lunges
Deadlift
Rest 1min
15/12/9
Sumo dedlift
Burpees over bar
WORKOUT DEL GIORNO
07/02/2023
General Warm up : 3’ on machine
Specific Warm up: Yoga BB routine
Strenght: Barbell Emom 10’
1 Dl+ 1 PC+ 1HPC+ 2 FS
* Add 1 rep of FS every round
Find Max load
Wod:
3-6-9-12-15-18-21
A. Swing
Wall ball
1’ rest
2-4-6-8-10-12-14
2XDB thruster
Push up hand release
WORKOUT DEL GIORNO
06/02/2023
WARM UP
ROXANNE
STRENGTH
HB COACH ANTONIO
7+7 DB GLUTE BRIDGE FLOOR PRESS
7+7 SEA SAW ROWS
5+5 CURL AND PRESS
5+5 FLOOR SKULL CRUSHERS
REST 1′ X 4
WOD HB VERENA!!!!!
AMRAP 13′
13 GOBLET SQUAT
13 HANG CLEAN DX
13 RUSSIAN SIT UP
13 HANG CLEAN SX
WORKOUT DEL GIORNO
03/02/2023
WARM UP
2′ ROW
2′ BIKE
STRENGHT
X5 SETS REST 1′
5+5 BULGARIAN SPLIT SQUAT
20 HIP THRUSTERS
20 LATERAL SQUAT WALK
WOD FOR TIME
80 OH REVERSE LUNGES
120 PUSH PRESS
80 BACK SQUAT
*CHOOSE YOUR REP SCHEME
TIME CAPE 20′
WORKOUT DEL GIORNO
02/02/2023
WARM UP
X2
30 PLANK JACKS
20 MOUNTAIN CLIMBERS
10 DOWN AND UP
CONDITIONING
15 BOX JUMP
250 MT SPRINT ROW
REST 90″ X 4
WOD
FROM 0′ TO 5′
MAX BP TARGET BAR
REST 1′
FROM 6′ TO 11′
3 SETS
5 DL 80%1RM
20 BIX DIP
REST 1′
FROM 12′ TO 17′
1K ROW/750MT ROW
MAX AIR SQUAT
WORKOUT DEL GIORNO
01/02/2023
WARM UP
3 round of
5 thrusters with plate
10 jump on plate
15″ plank position on plate
GYMNASTIC STRENGHT
EMOM 2′ x 10′
8/10 chin pull up
8/10 deficit push up
WOD AMRAP 12′
2-4-6-8-10-12…
HANG DB SNATCH ONE ARM
20-40-60-80-100-120…
DU/SU
WORKOUT DEL GIORNO
31/01/2023
WARM UP
2′ MACHINE
WARM UP SPECIFIC
YOGA BARBELL ROUTINE
STRENGHT
COMPLEX BARBELL
EMOM 8′
ADD 1 REP OF OHS EVERY ROUNDS
1 POWER SNATCH
1 HANG POWER SNATCH
1 OVER HEAD SQUAT
WOD
TEAM OF TWO
14 ROUNDS
I GO YOU GO
7 WALL BALL SHOT
7 REVERSE LUNGES 2 KB
7 BOX JUMP OVER
WORKOUT DEL GIORNO
30/01/2023
WARM UP
ANIMAL WALKS
SPECIFIC WARM UP
X2
10 BANDED ROWS
5 YOGQ PUSH UPS
10 BANDES WALKS
SKILL
RING MUSCLE UP
-SET UP
-LOW RING CATCH N DIP
-LOW RING CATCH N DIP (BAND OR BOX)
-HIGH RING SWING
-SWING + DIP
WOD
AMRAP 15′
CONDITIONING
10 ALT KB SNATCH FRO GROUND
10 KB CLEAN
10 BP BROAD JUMP
Rx 24-16 kg
Int 20-12 kg
Scl 16-8 kg
WORKOUT DEL GIORNO
27/01/2023
GENERAL WARM UP
2′ on a machine
SPECIFIC WARM UP
20 j. On plate
10 plank on plate
10 squat with plate
Barbell routine
STRENGTH
PUSH JERK FROM RACK
4×3 65%
3×2 70%
2×1 75%
WOD AMRAP 8′
4 squat clean
8 t2b
12 p. UP hand release
Rest 1′
AMRAP 8′
3 squat snatch
6 c2b
9 pistols
WORKOUT DEL GIORNO
26/01/2023
GENERAL WARM UP
X 3
50 j Jack’s
20″ O HOLD with banded
10 GTOH BW
SKILL
HAND STAND PUSH UP
practice 10′
WOD HB SARA +33!
4 time
Cash in 33 push up
33 DL 2 DB
6 MAN MAKER 2DB
33 SLAM BALL
6 P. CLEAN 2 DB
33 BURPEES
6 S2OH 2 DB
cash out 33 pistol
WORKOUT DEL GIORNO
25/01/2023
WARM UP
PUNIZIONE!!!
BARBELL STRENGHT
EMOM 10′
3 SNATCH DEADLIFT
2 HPS
1 HSS
WOD
CROSSFIT OPEN WORKOUT 13.3
AMRAP 12′
150 WALL BALL (9/6 KG)
90 DU/SU
30 MUPS (30 C2B OR PULL UPS)
WORKOUT DEL GIORNO
24/01/2023
GENERAL WARM UP
3′ on a machine
SPECIFIC WARM UP
10 s. Taps on plate
10×3 GTOH with plate
10 press with plate
STRENGHT
PUSH PRESS
skill review
5×4 70%
4×3 75%
3×2 80%
WOD : HAPPY B DAY ALE +32
TEAM OF 2 EMOM 12′
EVERY 3′ PERFORM
32 Goblet squat syncro
5 devil press syncro one arm
Max rep T2B
WORKOUT DEL GIORNO
23/01/2023
WARM UP
2′ ON MACHINE
WARM UP SPECIFICO
X2
5 PVC TOES TOUCHES
5 SCAPP PULL UPS
5 LEG LIFT
SKILL
BAR PULL OVER
10′ PRACTICE
WOD 1
AMRAP 7′
1-2-3-4-… INVERTED BURPEES
15/10 CAL BIKE
REST 1′
2-4-6-8-10-… BURPESS BOX JUMP OVER
18/12 CAL ROW
WORKOUT DEL GIORNO
20/01/2023
GENERAL WARM UP
4′ AMRAP
10 jump on plate
10 Dl plate
10 Kang squat
CORE STRENGTH
20″ L sit hold on floor
20″ plank knee to elbows
20″ plank hold
rest 1′ x 5 sets
WOD CONDITIONING
6′ max cal row or bike
Rest 1′
6′ AMRAP CINDY
( 5 Pull up/ 10 push up / 15 squat)
Rest 1′
6′ AMRAP
( 10 2kb deadlift/ 10 mt farmer carry/ 10 slamball)
WORKOUT DEL GIORNO
19/01/2023
GENERAL WARM UP
10 GTOH
10 SHOULDER TAPS
10 INCH WORM
SPECIFIC WARM UP
WITH BANDED MOBILITY +ACTIVATION
STRENGTH
SHOULDER PRESS FROM RACK
5×4 60%
4×3 65%
3×1 70/75%
WOD EMOM 12′
1)14 F. RACK LUNGES REVERSE ( 2 KB)
2) 14 VOX JUMP
3) 14 K2C /7 T2B
WORKOUT DEL GIORNO
18/01/2023
WARM UP
2′ MACHINE
1.30 PLANK WALK OUT
1 WALL SIT
STRENGHT
CLUSTER
EMOM 10′
BUILD HEAVY DOUBLE
EMOM 10′
4 EVERY MIN
WOD HB MIRKO!!!
CF OPEN 21.1
1-3-6-9-15-21 WALL WALK
10-30-60-90-150-210 DU/SU
CAP 15′
WORKOUT DEL GIORNO
17/01/2023
WARM UP
2′ MACHINE
WARM UP SPECIFIC
10 BANDED BENT ROW
10 BANDED GOOD MORNING
10 BANDED SHOULDER PRESS
GYMNASTIC STRENGHT
PUSH | PULL
EMOM 8′
A. 5 SCAP PULL UP + 3/5 PULL UP STRICT
B. 3 DIAMOND+ 3 PUSH UP + 3 MALTESE SWITCH
WOD
TEAM OF TWO
I GO YOU GO
5 ROUNDS FOR TIME
7 HANG POWER CLEAN 2DB
14 PUSH JERK 2DB
21 DU/SU
EVERY ROUND 1+1 PERFORM
3 DEVIL PRESS SYNCRO
T.C 16 MIN
WORKOUT DEL GIORNO
16/01/2023
WARM UP
2 MIN ON MACHINE
ACTIVATION + MOBILITY
STRENGHT= POST=CHAIN WORK
7+7 BULGARIAN SPLIT SQUAT
7+7 SPLIT STANCE DL
10 SUMO SQUAT DB/KB + 10 JUMPS IVER PRL
REST 1′ X 4 SETS
WOD HB ELISA E SARA
78 HPC EMPTY BAR
78 REVERSE LUNFES PLATE OH
78 PUSH PRESS E.BAR
78 AIR SQUAT WITH PLATE
78 DL LOAD THE BAR
78 SIT UP PLATE
WORKOUT DEL GIORNO
13/01/2023
Warm up generic
2′ on machine
Warm up specific
30 jumping jack pvc
20 thrusters pvc
10 burpees over pvc
Skill
Double unders
Wod
Hb Paolo!!!
Chipper
40 alt db snatch one arm
40 pistols
40 burpees over db
40 box jump
40 pull up
40 alt db snatch one arm
T.c. 25′
WORKOUT DEL GIORNO
12/01/2023
GENERAL WARM UP
2′ on a Machine
SPECIFIC WARM UP
Barbell routine
STRENGTH
OHS FROM RACK 60%RM
3×5
1′ active rest
Shoulder press pvc
WOD
cash in 100 du/su
Then 4 rnds 4 time of
21 f rack lunges
15 T2b
9 thrusters
Cash out 25 slam ball
WORKOUT DEL GIORNO
11/01/2023
WARM UP
2′ MACHINE
x2
10 +10 bande pull down
10 bande triceps
5+5+5 wrist mobility
SKILL HAND STAND WALK
WOD
2′ ON 1′ OFF x 9′
30 AMERICAN SWING
MAX GOBLET SQUAT
10+10 HANG CLEAN AND JERK
MAX PUSH UPS
30 WALL BALL
MAX BURPEES PULL UPS
WORKOUT DEL GIORNO
10/01/2023
GENERIC WARM UP
2′ on a machine
SPECIFIC WARM UP
x2
10 GTOH
10 cossack squat
10 goodmorning
STRENGTH
FS FROM RACK
5X4
+
5 SQUAT JUMP
70% RM
1′ 30″ REST BTW
WOD HB Gino +29
AMRAP 11′
2 CLUSTER 2DB
9 DL 2 DB
11 PULL UP
WORKOUT DEL GIORNO
09/01/2023
WARM UP
junk yard dog
WOD REVIEW
From 0 to 8 rest 2′
700 mt row
Rest 1′
700 mt
From 10 to 18′ rest 2′
8 bp OVER 2db
12 t2b
16 db snatch
From 20 to 26′
Find max weight of the complex
1 PC
1 FS
2 STOH
WORKOUT DEL GIORNO
05/01/2023
WARM UP
10 shoulder taps
10 m climbers
10 hollow arch rolls
SKILL HOLLOW ARCH POSITION
EMOM
A)PLANK/ CHINESE PLANK
B) SWING ON BAR
SWITCH
WOD HB BIRGA +27
AMRAP 9′
2 devil press 2db
7 thruster 2db
1’rest
Cash out 27 cal bike or row max effort
WORKOUT DEL GIORNO
04/01/2023
AMRAP 4′
10 jumping on plate
10 plate dl
10 plate push press
STRENGHT
4 sets
3 dl + 3 sdl 60/70% 1rm
rest 2′ + 1′ active rest
WOD
2′ max db power clean
Rest 1′
2′ max db fs squat
Rest 1′
2′ max bp over db
Rest 1′
2′ max db renegade row
WORKOUT DEL GIORNO
03/01/2023
WARM UP GENERIC
2′ ON MACHINE
WARM UP SPECIFIC
10 INCH WORM
10 COSSACK SQUAT
30 JUMING JACKS
CORE
EVERY 2′ X 10′
10 L-SIT FROM GROUND AROUND KB
15 RUSSIAN TWIST KB
20″ PLANK ON KB
WOD HB LORELLA
TEAM OF TWO
9 ROUNDS FOR TIME
28 WALL BALL SPLIT
28 T2B SPLIT
* EVERY ROUND PERFORM 28 DU / 55 SU
WORKOUT DEL GIORNO
02/01/2023
warm up
1?:30″ jumping jack
1′ plank
30″ squat
NEW YEAR – NEW SKILL
ROPE CLIMB
WOD HB FABIO!!!!
FOR TIME
36 BP BOX JUMP
36 C2B PULL UPS
36 SLAM BALL OVER BOX
72 GOBLET SQUAT D-BALL