WOD DEL GIORNO
30/09/2024
Wg: 1 lap run or 2′ machine
Ws: 3 rnds with plate ( 5/10)
10 dl
10 halo rotation
10 squat and Press
Strenght: barbell complex
1 Power clean +
1 thruster +
1 push jerk
Emom 10′ ( find max load)
Wod: HB silvia + 29
Amrap 11′
1 strict pull up
9 american swing
9 reverse lunges KB
5 push UPS hand release
WOD DEL GIORNO
27/09/2024
Warm up
2 Min machine / 1 lap run
S warm up X e sets
10″ plate oh hold
10 hollow rock
10″ arch rock
Skill ha walks
10 Min pratica a coppie con con le due fila di box
Wod (verifica compleanni che me so scordato)
RUNNING DT WITH DB
5 ROUNDS
400 MT RUN
12 DL
9 HPC
6 STOH
WOD DEL GIORNO
26/09/2024
Warm up
² Min machine
Specific warm up : 2 sets
20 In and out plate
15 kneeling push ups
20 Mountain climbers
Strength
Bench Press
7/5/3/5/7
Rest 1′ (70-75-80)
Wod:
HB Cristina!!!
3 for time
20 fr lunges barbell
12 hpc
8 Wall ball unbroken (if drop start again)
2 RFT
18 fr rack lunges
13 pc from ground
11 Wall ball unbroken
WOD DEL GIORNO
25/09/2024
Warm up
2 Min machine or 1 lap run
Then
Mobility and activation
Core Strenght:
6 set
4 single leg t2b
8 v UPS
12 pike compressions
Rest 1 Min Btw sets
Wod:Team of two
5 Rounds
10 syncro deadlift 80/55
10 burpees (split)
20 box Jump (split)
10 bp over bar (split)
WOD DEL GIORNO
24/09/2024
Warm up
100 jumping jacks
Then
30 banded row
30 banded press
30 banded goodmorning
Skill: Rope climb
Then
Emom 10 Min
1 Rope al minuto
Skill review cluster
Wod: HB coach D +35
35 clusters for time
Rx50/35 kg
Int 40/25
SCL 30/20
Every time you drop the bar perform
8 burpees laterali hops
9 push ups
WOD DEL GIORNO
23/09/2024
Warm up
Animal walks
S warm up
90″ plank Cinese
30 good morning bw
Strength: deadlift
12 -60%
9 – 65
6 – 70%
And back (6 solo una volta)
Rest 90″
Wod: HB Ilenia!!!
“No way out test”
18 pull ups
18 double KB front squat
15 pull ups
15 double KB front squat
12 pull ups
12 double KB front squat
WOD DEL GIORNO
20/09/2024
Wg: 30 jumpin jacks
30 down and up
30 plank jacks
Ws: 10 halo rotation plate
10 G2oh plate
10 squat and Press plate
Strenght: shoulders bulletproff
10 alt seated shoulder Press 2 db+ 10″ hold oh position 2 db+ 10 banded shoulder Press x 4 SETS 90″ rest btw
Wod: Amrap 9′
9 push UPS 2 db
9 v-ups
9 dl 2 db
Rest 2′
30 burpess pull ups for time
WOD DEL GIORNO
19/09/2024
Wg: 2’machine
Ws: G2oh plate 10
Oh Lunges plate 10
Push Press plate 10
3 SETS
Strenght: oh squat from rack
10 reps empty barbell (3″ 1″) x 3 SETS
1′ rest btw
Wod: for time
9 Power snatch (40/25)
21 du/42 su
9 sumo dl High pull (40/25)
15 Power snatch
21/42
15 sumo dl High pull
WOD DEL GIORNO
18/09/2024
Wg: Roxanne
Strenght: push/pull
5 bench Press (60/40)+ 10 alt 2kb bent over row
4 SETS 90″rest btw
Wod: E3mom x 12′ Total
8 Wall balls
8 T2bar
8 burpess target bar
Ladder + 2 reps each rnds
WOD DEL GIORNO
17/09/2024
Wg: 1 lap run + 30 plank jacks
Ws: 5 scapula pull up
10″ hollow hold from ground
10″ hollow arch from ground
Gymnastic skill review: Kipping pull UPS
2 rnds
20″ box assisted hollow hold
20″ box assisted arch hold
2 rnds
10 swing on bar
3 swing+1kip swing
2 rnds
3 swing+1kip pull up
Wod: for time
9 man makers 2 db
15 box step over 2db
21 oh lunges 2 db
15 box step over 2 db
9 man makers 2db
WOD DEL GIORNO
16/09/2024
Wg: 2′ machine + 50 jumpin jacks
Ws: 3 rnds
10 air squat
10 Mountain climbers
10 cossack squat
Week 2 : Pin front squat from rack ( from below parallel to complete hips extension)
10 reps empty barbell x 5 sets 1′ rest btw
Wod: HB chions + 33
33 hang clean and jerk for time
Every break perform 10 t2bar ( 20 k2c )
RX 50/35
Int 40/ 25
Beginner 30/20
WOD DEL GIORNO
13/09/2024
Warm up
gioco di gruppo
Foundamental skill review
good morning / deadlift
50 deadlift tempo training 3 discesa 1 sopra 3 salita empty bar
Rest 1 Min every 10 reps
Wod: test
emom as long as possibile di:
10 Gtoh 30/20 kg
1 bp over bar
(Add 1 bp every round till failure)
WOD DEL GIORNO
12/09/2024
Warm up
Gioco del forza 4
Al meglio di 3 manche
Wod review
Wod
HB Sonia & Deborah+55
Team of two
Cash in 800 MT syncro run
Then
For time
55 empty bar thrusters
(i go you go)
55 partner Wall ball
55 db snatch syncro
55 burpees target bar
(i go you go)
Cash out 2 lap syncro run
WOD DEL GIORNO
11/09/2024
Warm up
1′ plank Cinese
100 J jacks
1′ plank
Conditioning:
3 sets
400/300 MT row moderate
5 BP broad Jump
400 easy run
Wod:
HB leooo +48
For time
80 air squat
48 sit up with medball
20 db snatch 2xdb/2xkb
(Rx 22.5/15kg)
WOD DEL GIORNO
10/09/2024
Warm up
1 lap run or 2 Min machine
Activation and mobilty
For hip knees and ankles
Fondamental rebuild week 1: air squat
Squat therapy no shoes
12/15 x 5 sets
Discent 3 sec hold 1 in bottom and quick get up
Rest 1 Min Btw sets
Wod
“Into the woods”
10 Rounds
1 Power snatch 50/35 kg
2 strict pull ups
3 BP box Jump
Int 40/25
Scaled 30/20
WOD DEL GIORNO
09/09/2024
Warm up: 1 lap run
Then
PVC game
Strenght: back squat
8/6/6/4
Rest 90″ bte SETS
From 60% build up max load
Wod: Team of 2
Stronghold Battle final workout
“Sunday Bloody Sunday”
WOD DEL GIORNO
05/09/2024
Wg: 2′ machine
Ws: yoga barbell routine
Strenght: barbell complex 5 SETS 90″ rest
1 snatch dl + 1 Power snatch + 1 ohsquat (from 50 to max load)
Wod: Amrap 9′
3 thrusters 2db
9 burpees dl 2db
Rest 2′
Amrap 6′
4 s2oh 2db
10 front rack lunges 2 db
WOD DEL GIORNO
04/09/2024
Wg: 1 lap run
Ws: 10 G2oh plate
10 oh lunges plate
10 plank walk out over plate
X 3
Strenght;
10 seated alt shoulder Press 2 db + 10 oh lunges 2 db+ 10 push Press banded ( 90″ rest btw) x 3 SETS
Wod: team of 2
I go you go 8 rnds for time
7 hang Power clean
7 front squat
7 Wall ball
( 40/25)
WOD DEL GIORNO
03/09/2024
Wg: 2’machine
Ws: barbell routine
Strenght: deadlift
12 reps 65% + 5 box Jump
8 reps 75% + 5 box Jump
6 reps 85% + 5 box Jump
And back ( 90″ rest btw )
Wod: emom 12′
Min1: 12 t2bar ( 24 k2c)
Min 2: 8 thruster ( 40/25)
Min 3 : 12 step up over KB ( 24/16)
Min 4: rest
WOD DEL GIORNO
02/09/2024
Wg: 1 lap run
Ws: 5 down and up
10 inch worm
15 air squat
Gymnastic strenght: 4 SETS
8 ring face pulls
4 diamond push UPS
4 strict pull ups
8 plate deficit push UPS
Rest 90″
Wod: 3 rnds
21 15 9
American swing
Burpess over kb
Goblet lunges
Every rnd perform 1 lap run