WOD DEL GIORNO
29/09/2023
Warm up:
2′ machine then
Specific warm up
Mobility and activation for squat
Strenght
Front squat
1×75%scarico subito
5×60%
+ 10 box jump
Rest 90″ X 3 sets
Wod: for time
27/21/15/12/ 9/6
Wall ball
15/12/9/6/3/1
Hspus
WOD DEL GIORNO
28/09/2023
Wup G: 2’ machine
Wup Sp: 3 round of
20” quad plank
20” Leg switch
20” moutain climbers
Strength: CORE – 3 set of
20 V-ups
20” accumulate L-Sit
parallette
20 V-ups
20” accumulate L-Sit
Hang on bar
Rest 1’30” btw set
WOD: HB Jacopo C. +19
AMRAP 19’ I Go You Go
19 hang clean & jerk one arm
10 mt (5+5) walking lunges
switcase one arm
19 push ups
WOD DEL GIORNO
27/09/2023
Warm up
100 j jacks
1 lap run
Specific warmup
Yoga BB routine
Strenght – 8 Min to find max weight of the
Bear complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Wod
for time
30 pull ups
30 double kB snatch
30 t2b
30 double kB snatch
30 BP target bar
WOD DEL GIORNO
26/09/2023
WARM UP
ANIMAL WALKS
WARM UP SPECIFIC
X2
30″ PLANK JACKS
30″ BW LUNGES
30″ SHOULDER TAPS
STRENGHT
PUSH/PULL 4 RNDS
10 CUBAN PRESS 2DB
10 MAN MAKER 2DB
1′ REST BTW
WOD HB COSTANZA E CRISTINA
TEAM OF 2
AMRAP 12′
39 PARTENER WALL BALL
12 SYNCRO OH LUNGES ONE ARM
29 SPLIT DB SNATCH ALT ON ARM
11 SYNCRO PUSH UP H.R
WOD DEL GIORNO
25/09/2023
Warm up
2 Min machine
Swarmup
60 j jacks with pvc
30 down and up
60 pvc shoulder press
Wod review
Hb coach D
For time
1200 Mt run
34 box jump
34 thrusters eb
34 American swing
1200 Mt row
34 american swing
34 box jump
34 thrusters eb
1200 Mt run
WOD DEL GIORNO
22/09/2023
Warm up
3 Min row run or bike or ski
S warm up
1 Min plank jacks
1 min hip thrust bw
1 Min Chinese plank
Core
20 v ups
20 pike compressions
20 VuPs
20 bicyclet crunch
Rest 1 Min X 4
Wod Hb coach Fabio
3 Rounds for time
400 Mt run
12 dl
9 hpc
7 fs
4 push jerk
WOD DEL GIORNO
21/09/2023
WARM UP
2’ machine
WARM UP SPECIFIC
20 shoulder taps
20 down and up
20 ohs pvc
STRENGHT
OHS FRON RACK
5×5
From 60% to 70% rm
1^ rep t.t.
60” rest btw
WOD
3’ on – 1’ off
X3 rounds
Max wall ball
–
3’ on – 1’ off
X3 rounds
15/12 cal row
Max devil press one arm
WOD DEL GIORNO
20/09/2023
WARM UP
1 lap run with plate
SPECIFIC WARM UP
30″ skip alto
30″ skip basso
30″ gtoh plate
30″ jump on plate
STRENGHT
4 sets
5+5 Bulgarian split squat
On bench
10 sissy squat with 1 dB on plate
10 good morning + bent row 2xdb
Rest 1′
WOD
FOR TIME
150 crossovers
125 reverse lunges
100 box step ups
WOD DEL GIORNO
19/09/2023
WARM UP
2′ MACHINE
WARM UP SPECIFIC
YOGA BARBELL ROUTINE
STRENGHT
EMOM 8′
FIND MAX LOAD
1 SNATCH
1 HIGH PULL
1 POWER SNATCH
WOD
EVERY 5′ X 4 SETS
21 CAL MACHINE
15 T2B
9 THRUSTER
WOD DEL GIORNO
18/09/2023
Warm up
1 lap run più 1 Min plank
S warm up X 3
20 shoulder taps
15 gtoh be
10 stiff legs sit ups
Gymnastic conditioning
4 rounds
30″ hand stand on band
20 bench sit ups
Rest 1 Min
Wod review
Wod
Half Cindy
5 pull ups
10 push ups
15 air squat
Goal is 10 rounds
WOD DEL GIORNO
15/09/2023
Warm up 1 lap run
Swarm up:X 3
5 Plate press
5 Plate dl
5 pike push ups
Strength
Seated Arnold press
10 reps
10 reps Seated skull crusher’s
10 stiff lega db Romanian deadlift
Rest 1 Min X 4 sets
Wod
Hb Laura +32
5 Min amrap
2/4/6/8/10 ecc..
2xdb front squat
Bp over db
Rest 1 Min
5 Min amrap
2-4-6-8-10 Ecc
Renegade rows
Box broad jump
WOD DEL GIORNO
14/09/2023
WARM UP
2′ MACHINE
WARM UP SPECIFIC
3 SETS
5 RUSSIAN BABY MARKER
5 SPIDER SQUAT
5+5 REVERSE LUNGES
STRENGHT
FRONT SQUAT FROM RACK
6X3 70%
5×2 75%
4X1 80%
WOD
HB LAURA
TEAM OF 2
X12′
MIN.1. 31 P CLEAN SLPIT
MIN.2. 31 DU/62 SU
MIN.3. MAX METERS FARMER CARRY 2DB SYNCRO
WOD DEL GIORNO
13/09/2023
Warm up
Junkyard dog (4 reps X each exercise X each person)
S warm up: x1
15 squat + chest press
20 Kang squat
25 halo rotations
Conditioning
Emom 9′
Min 1: 15/9 cal bike
Min 2: 10 box step over 2xdb
Min 3: 10 t2b+10 k2chest (scl 20 k2c)
Wod
30 Power snatch
Rest ² Min
30 cnj
Rx 60-50/45-35
WOD DEL GIORNO
12/09/2023
WARM UP
2′ ON MACHINE
WARM UP SPECIFIC
2 RNDS
10 DOWN AND UP
10 SCAP PULL UP
10″ + 10″ STELLAR PLANK EACH SIDE
STRENGHT
E2MOM 10′
5 STRICT PULL UP
+
10 PUSH UP DEFICIT
WOD AMRAP 7′
HB SONIA E DEBORAH
16 SQUAT CLEANS EVERY BREAK PERFORM 7 BURPEES OVER BARBELL
REST 2′
AMRAP 10′
3 SDHP
7 PISTOLS
3 THRUSTERS
1 LAP RUN
WOD DEL GIORNO
11/09/2023
WOD DEL GIORNO
08/09/2023
Warm up
pvc game
+ 2 Min di macchine
Skill review
Gymnastic strength
Ring dips
10/8/6/4/2
Pike push ups
20/16/12/8/4
Rest 1 Min btw.sets
Wod
For time
500(400) row
18 2xdb/2xdb floor press
18 dB/kB deadlift
25(18) cal bike
18 floor press
18 deadlift
WOD DEL GIORNO
07/09/2023
Warm up
2’ machine
Warm up specific
barbell routine
10 snatch dl
10 high pull
10 muscle snatch
Strenght
barbell cycling
power snatch
5×60% 1rm
4×70% 1rm
3×75% 1rm
1×80% 1rm
and back
2’ rest btw set
WOD
AMRAP 12’ LADDER +2
2 oh lunges 2db
2 cluster 2db
2 burpees over db
WOD DEL GIORNO
06/09/2023
Warm up
1 lap run +
Animal walk
Core coditioning
X 4
10 alt. Single leg vuops
20Bicycles crunch
30Pike compressions over kb or db
Rest 1 Min
Wod
For time
1200 Mt run
300 single under or du
150 wall ball
75 push ups
Choose your strategy
Change rep scheme as you prefer
WOD DEL GIORNO
05/09/2023
Warm up
2’ machine
Warm up specifc
5 cluster plate
5 swing on bar
5 kip swing on bar
Skill PULL UP
WOD
Hb Riccardo!!!
For time
31 split Pull up
9 c&j syncro
31 split Pull up
15 american swing syncro
31 split Pull up
21 thrusters syncro
Time cap 18’
WOD DEL GIORNO
04/09/2023
Warm up
1 lap run
S warm up X 2
15 scap pull ups
15 scapp push ups
15 air squat
Emom 9 Min
Odd 20 box dips
Even 10 single leg t2b
Third 25 wall ball
Wod time cap 13 min
10 rounds
1 squat snatch
3 ohs
6 box jump
In the remeaning time max Cal row or bike
WOD DEL GIORNO
01/09/2023
WARM UP
1 lap run
100 jumping jacks
SPECIFIC WARM UP
X2
15 banded pull down
15 banded good morning
15 banded shoulder press
STRENGHT
push jerk from rack
5×4 sets build max load
Rest 90”
Start from 50/60%
WOD HB ELISA +30
Wod 1
Athlete 1 amrap 5 min
5 shouttle run
10 powe snatch
While athlete 2 perform wod 2
Rest 2’ Then switch wod
Wod 2
Athlete 2
5’ max cal bike