WOD DEL GIORNO
09/10/2025
Warm up:
2′ machines
Warm up specific:
3 sets
10 pvc pass through
10 grount to overhead with a plate
20″ hang on bar
Strength:
Bench press
10/8/6/8/10
From 50% up to max of the day and back
Rest 90″ between the sets
Workout:
Happy birthday Giulia!
Roma Firestorm Revengers qualifier 26.1
3 rounds of
10 hang clean and jerk 2 x dumbells
12 toes to bar
Then
3 rounds
10 hang clean and jerk 2 x dumbells
12 pull ups
RX: 22.5/15 kg
INT: 20/12.5 kg
BEGINNER: 15/10 kg
Time cap 10′
If you’re going through hell, keep going.
Cit. Winston Churchill
WOD DEL GIORNO
08/10/2025
Warm up:
1 lap run
Warm up specific:
1′ plank
1′ chinese plank
30″ lateral plank left
30″ lateral plank right
Core conditioning:
100 v-ups
100 arch ups
100 russian twists with a plate (5/10 kg)
Choose your rep scheme
Workout:
Happy birthday Noemi e Francesco!
FOR TIME
30 clean and jerks (40/25 kg)
Rest 1:1
20 cleans any style (50/35 kg)
Rest 1:1
10 deadlifts (80/50 kg)
Hai presente quella sensazione? Seguila.
WOD DEL GIORNO
07/10/2025
Warm up:
2′ machines + 1′ plank
Warm up specific:
Yoga barbell routine
Strength:
10′ to find 1 RM of
1 deadlift
1 hang clean any style
1 cluster
Start from 30/20 kg and build up max load of the day
Workout:
Happy birthday Marina!
AMRAP 10′
30 air squats
15 kettlebell sumo deadlift high pulls
30 double unders/ single unders
15 kettlebell sit ups
RX: 24/16 kg
He who conquers who endures.
WOD DEL GIORNO
06/10/2025
Warm up:
2′ machines
Warm up specific:
Activation and mobility
Strength:
Reverse front rack lunges from the ground
10 x 4 sets
Rest 1′ between the sets
Build up max load of the day
Workout:
Happy birthday Francesco!
Team of 3
Athlete A: 200/170 cal row
while athlete B accumulates 120 push press 2x dumbbells
Athlete C: rest
Then:
accumulate 100 mt shuttle runs
Then:
80 front squats 2x dumbbells
RX: 22.5/15 kg
Choose your own strategy
If you want to go fast, go alone. If you want to go far, go together.
Cit. African proverb
WOD DEL GIORNO
03/10/2025
Warm up:
50 jumping jacks
Warm up specific:
3 rounds
10 kang squats bodyweight
10 down and ups bodyweight
10 mountain climbers
Core conditioning:
Tabata hollow rocks
rest 2′
Tabata arch rocks
Workout:
Happy birthday Gabriele!
Team of two
6/9/12/15/12/9/6
Devil press one arm alternated
Toes to bars
RX: 22.5/15 kg
Fall seven times, stand up eight.
WOD DEL GIORNO
02/10/2025
Warm up:
2′ machines or 1 lap run
Warm up specific:
Yoga barbell routine
Strength:
1 deadlift
1 hang power clean
1 front squat
1 power clean
Find the max load of the day
Workout:
Happy birthday Desirée!
Team of two
E3MOM
8 strict pull ups (split)
10 mt handstand walk or 10 handstand push ups or 10 strict press 2x dumbbells (split)
12 partner wall balls
RX: 12/9 kg
dumbbells: 22.5 kg/ 15 kg
Change is the law of life. And those who look only to the past or present are certain to miss the future.
Cit. John F. Kennedy
WOD DEL GIORNO
01/10/2025
Warm up:
20 down and up
20 mountain climbers
20 air squat
Warm up specific:
Yoga barbell routine
Workout:
As Gloria wished:
Happy birthday Gloria
Chris Kyle
3 rounds for time
40 russian swing
40 box jumps
40 barbell cluster
40 push ups
RX: Kettlebells 24/16 kg
Barbell 30/20 kg
Don’t watch the clock; do what it does. Keep going.
Cit. Sam Levenson
WOD DEL GIORNO
30/09/2025
Warm up:
2′ machines
Warm up specific:
2 rounds with a plate
5 good morning
10 halo rotations
15 hip thrust
Strength:
4 rounds – 90″ rest
10 romanian deadlift empty barbell
30″ chinese plank
10 cossack squat empty barbell
30″ hip thrust bodyweight
Workout:
Happy birthday Gloria & Luca
Amrap 10′
21 push ups
15 v-ups
9 push press (40/25 kg)
It is never too late to be what you might have been.
Cit. George Eliot
WOD DEL GIORNO
29/09/2025
Warm up:
1 lap run
Warm up specific:
Mobility and activation
Metcon:
800 mt easy pace
rest 2′ on machines easy
400 mt moderate pace
rest 2′ on machines easy
200 mt fast pace
rest 2′ on machines easy
Workout:
From 10 to 1
Burpees pull ups
Overhead squats
RX: 40/25 kg
The difference between the impossible and the possible lies in a man’s determination.
WOD DEL GIORNO
26/09/2025
Warm up:
2′ machines
Warm up specific:
Mobility and activation for squat
Strength:
3 sets – rest 90″
Front squat
1 x 75% scarico subito ed eseguo 5 x 60%
+ 10 squat jump
Workout:
27/21/18/15/ 12
Wall balls
15/12/9/6/3
Handstand push ups
If it doesn’t challenge you, it won’t change you.
Cit. Fred DeVito
WOD DEL GIORNO
25/09/2025
Warm up:
100 jumping jacks
1′ plank
Warm up specific:
Joga barbell routine
Strength:
8′ to find max weight of the complex:
1 deadlift
1 power clean
1 front squat
1 deadlift
1 hang power clean
1 front squat
Workout:
Happy birthday coach Filippo!
For time
30 pull ups
30 double kettlebell snatch
30 toes to bars
30 double kettlebell snatch
30 burpees target bar
Time cap 15′
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Cit. Vince Lombardi.
WOD DEL GIORNO
23/09/2025
Warm up:
2′ RowErg or Bike or SkiErg
Warm up specific:
1′ plank jacks
1′ hip thrust bodyweight
1′ chinese plank
Core strength:
4 sets – rest 1′ between the sets
20 v-ups
20 pike compressions
20 v-uPs
20 bicyclette crunch
Workout:
Happy birthday Ilenia!
3 round for time
400/300 mt row
15 burpees over bar
12 deadlift
9 hang power clean
6 push jerk
RX: 50/35 kg
WOD DEL GIORNO
22/09/2025
Warm up:
2′ machines
Warm up specific:
Activation and mobility
Strength:
3 sets
10 box back squat at 70% of your 1 RM
active rest 1 lap run
Workout:
Happy birthday Giulia!
ICC workout 3
40/30/20/10
alternated dumbbell snatch
each round perform
10 burpees box jump over
Community is much more than belonging to something; it’ about doing something together that makes belonging matter.
Cit. Brian Solis
WOD DEL GIORNO
19/09/2025
Warm up:
1 lap run
Warm up specific:
Barbell routine
Strength:
EMOM 10′
1 muscle clean + 1 front squat
Find max load of the day
Workout:
Team workout
I go you go (8 rounds – 4 each)
21 american swings
15 box jumps
9 pull ups
Talent wins games, but teamwork and intelligence win championships.
Cit. Michael Jordan
WOD DEL GIORNO
18/09/2025
Warm up:
2′ machines
Warm up specific:
3 rounds
10 halo rotations
10 shoulder taps
10 ground to overhead with a plate
Strength:
4 rounds – rest 60″ between the sets
6/8 lateral raises
6/8 arnold press
30″ strict press with the PVC
Workout:
AMRAP 12′ (Ladder +3)
3 front squats
3 burpees over the bar
3 front rack lunges
3 push ups
RX 50/ 35 kg
“Nessun metodo come metodo, nessun limite come limite.”
Cit. Bruce Lee
WOD DEL GIORNO
15/09/2025
Warm up:
1 lap run or 2′ machines
Warm up specific:
3 rounds
30″ hollow position
10 inchworm
5 down and up
Core strength:
4 sets – 90″ rest
5+5 one arm kettlebell windmill
10 quad plank leg switch
10 plank kettlebell drag through
Workout:
Happy birthday Laura!
E2MOM x 10′
10 alternated dumbbell snatch
10 alternated overhead lunges one arm
In the remaining time:
Max toes to bar
RX: 22.5/15 kg
“The score never interested me, only the game.”
Cit. Mae West
WOD DEL GIORNO
12/09/2025
Warm up:
Sally up, Sally down
Core strength:
3 sets – no rest
12 stir the pot
While partner holds the plank position then switch.
12 partner sit up
While partner holds your feet then switch.
Workout:
Happy birthday Valeria, Sonia & Debora!
Team of two workout
83 cal machines
83 synchro deadlift one bar (80/50 kg)
83 burpees over the bar (split)
83 medball sit ups
“The nice thing about teamwork is that you always have others on your side.”
Cit. Margaret Carty
WOD DEL GIORNO
11/09/2025
Warm up:
2 sets
30″ jumping jacks
30″ plank jacks
30″ ground to overhead bodyweight
Specific warm up:
Activation and mobility
Upper body strength:
4 sets – rest 1′
20 dumbbells bench press
20 box dips
Workout:
For time
50 ground to overhead (50/35 kg)
Every 2′ perform: 10 box jump
“Believe you can and you’re halfway there”
Cit. Theodore Roosevelt
WOD DEL GIORNO
10/09/2025
Warm up:
2′ machine
Specific warm up:
Activation and mobility
Strength:
5 sets – rest 1′
10 barbell good morning
20 banded pull through
30″ arch hold
Workout:
3 rounds
10 shuttle runs (5+5 mt = 1 rep)
20 mt walking lunges 2x dumbbells front rack
10 hang power clean 2x dumbbells
“Success is the sum of small efforts, repeated day in and day out” .
WOD DEL GIORNO
09/09/2025
Warm up:
2′ machine
Specific warm up:
Activation and mobility
Strength:
Split jerk
Skill practice then:
5 sets – rest 1′ between the sets
5 reps from the rack – start from 50% of your 1 RM
Build up max load of the day
Workout:
Fight gone bad
3 rounds for total reps in 17′
1 minute wall ball shots (9/6 kg)
1 minute sumo deadlift high-pulls (35/25 kg)
1 minute box jumps
1 minute push press (35/25 kg)
1 minute row (calories)
1 minute rest
“Ninety percent of the game is half mental.”
Cit. Yogi Berra
WOD DEL GIORNO
08/09/2025
Warm up:
1 lap run
Specific warm up:
Activation and mobility
Strength:
4 sets – rest 90″ between the sets
10 barbell back rack bulgarian split squat
Build up max load of the day
Workout:
Team workout
Team of two
15 push ups (each)
30 knee to chest (synchro)
40 hang dumbbell snatch (synchro)
50 burpees over the line (split – I go you go)
40 hang dumbbell snatch (synchro)
30 hang dumbbell snatch (synchro)
15 push ups (each)
RX: 22.5/15 kg
“By endurance we conquer.”
WOD DEL GIORNO
05/09/2025
Warm up:
1 lap run/ 2′ machines
Specific warm up:
10 hollow arch transition
10 inch worm
10 cossack squats
Strength:
EMOM 8′
Odd: 5/8 parallette push ups
Even: 8/10 ring rows
Workout:
E4MOM x 12′
21 sumo deadlifts 2x dumbbells
15 2x dumbbells step ups
9 hang 2x dumbbells snatch
15 2x dumbbells step ups
21 sumo deadlift 2x dumbbells
RX: 22,5/15 kg
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
WOD DEL GIORNO
04/09/2025
Warm up:
50 down and ups
Specific warm up:
2 sets
10 PVC good morning
10 PVC pass through
10 PVC overhead squats
Strength:
Tall snatch
5 x 5
Build up max load of the day
Workout:
4 rounds for time – rest 1′ between the sets
1 bar muscle up/ chest to bar
5 strict pull ups
9 toes to bar
“There is no state of being called “trying“.
Cit.
WOD DEL GIORNO
03/09/2025
Warm up:
2′ single unders/double unders
Specific warm up:
Activation and mobility
Core conditioning:
100 tuck ups
100 arch ups
100 kettlebell russian twist
100 single leg pike compressions
Choose your rep scheme
Workout:
From 1 to 10
Hang clean and jerk
Burpess box jump
Every drop perform 10 push ups
RX: 50/35 kg
“There is no state of being called “trying“.
Cit.
WOD DEL GIORNO
02/09/2025
Warm up:
2′ machines
Specific warm up:
10 catcow on the floor
10 t-spine extension medball with pvc
10 pass through pvc from the squat position
Strength:
2 sets – rest 90″ between the sets
Drop snatch from the rack
5 x 5 find max load of the day
Workout:
E3MOM x 9′)
21 wall balls
15 burpees over the dumbbells
9 thrusters 2x dumbbells
RX: 22.5/15 kg
“Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals?“
Cit. Usain Bolt
WOD DEL GIORNO
01/09/2025
Warm up:
1 lap run
Specific warm up:
10 scapular pull ups
10 plank walk out
10 hollow rocks
Gymnastic conditioning:
4 sets – 90″ rest between the sets
3 chin up
6 maltese push ups
9 L-sit on bar
Workout:
MACHO MAN
EMOM as long as possible (max 12′)
3 power clean
3 front squat
3 push jerk
RX: 60/40 kg
If you can’t accept losing, you can’t win.
Cit. Vince Lombardi
WOD DEL GIORNO
29/08/2025
Warm up:
2′ machines
Specific warm up:
10 kang squats
10 ground to overhead
10 good morning
10 inch warm push ups
Barbell conditioning:
E2MOM x 8
10 burpess over the bar
10 hang power clean (50/35 kg)
Workout:
2′ max rep 2x dumbbells front rack lunges
1′ rest
2′ max rep max box jump over
1′ rest
2′ max rep sit ups
1′ rest
2′ max rep handstand push ups/ push ups
RX: 22.5/15 kg
Stop being afraid of what could go wrong, and start being excited about what could go right.
Tony Robbins
WOD DEL GIORNO
28/08/2025
Warm up:
2 sets
15″ skip alto
15″ skip basso
15″ calciata dietro
15″ jumping jacks
Specific warm up:
2 sets
10 plate ground to overhead
10 plate halo rotation
10 plate bent rows
Strength:
Deadlift
4 sets
12 reps – build up max load of the day (start from 40-50% of your 1 RM)
Rest 90″ between the sets
Workout:
FOR TIME
5 rounds
5 power snatch
10 slam balls
5 overhead squats
10 push ups
RX: 40/25 kg
Stop being afraid of what could go wrong, and start being excited about what could go right.
Tony Robbins
WOD DEL GIORNO
27/08/2025
Warm up:
100 jumping jacks
Specific warm up:
Activation and mobility
Core strength:
Tabata tuck ups
Rest 1′
Tabata single leg v-ups
Workout:
FOR TIME
2 rounds
30 push press (40/25 kg)
20/ 15 cal machines
10 alternated devil press (22.5/15 kg)
“The secret of getting ahead is getting started.”
WOD DEL GIORNO
26/08/2025
Warm up:
2′ machines
Specific warm up:
2 sets – rest 90″
12 front squats
12 good morning with the pvc
12 pass through
Strength:
Front rack lunges
4 sets
10 reps
Build up max load of the day
Workout:
FOR TIME
400 mt run
30 power clean and jerk
20 toes to bar/ 30 knee to chest
30 burpees over the bar
20 toes to bar / 30 knee to chest
400 mt run
RX: 30/20 kg
Welcome back guys, we missed you!
WOD DEL GIORNO
25/08/2025
Warm up:
1 lap run
Specific warm up:
Activation and mobility
Workout:
Wod review
FOR TIME
Team workout (split the workout in half)
150 double unders/ single unders
80 american swings (24/16 kg)
60 wall balls (9/6 kg)
40 burpees box jumps
20 pull ups
10 chest to bars
800 mt run (each)
and back!
Welcome back guys, we missed you!
WOD DEL GIORNO
08/08/2025
Warm up:
1 lap run
Specific warm up:
Activation and mobility
Core conditioning:
Find your strategy
100 single leg v-ups
100 alternated arch up
100 quad plank leg switch
Workout:
FOR TIME
400 mt run
10 wall balls
400 mt
20 wall balls
800 mt
30 wall balls
The spirit of sports gives each of us who participate an opportunity to be creative.
WOD DEL GIORNO
07/08/2025
Warm up:
100 single unders
Specific warm up:
3 sets
30″ plank
5 knee push ups
10 down and ups
Gymnastic conditioning:
EMOM 10′
7 push ups
Workout:
AMRAP 12′
15 american swings
9 kettlebell russian twist
15 kettlebell lunges
RX: 24/ 16 kg
Sweat plus sacrifice equals success.
Charles Finley
WOD DEL GIORNO
06/08/2025
Warm up:
100 jumping jacks
Specific warm up:
3 sets
10 swing on bar
5 scapular pull ups
10 shoulder taps
Gymnastic conditioning:
EMOM 10′
5 pull ups any style
Workout:
AMRAP 12′
10 front squats 2x dumbbells
10 shoulder to overhead 2x dumbbells
10 sumo deadlift 2x dumbbells
RX: 22.5/ 15 kg
How many rounds are you going to do today?
WOD DEL GIORNO
05/08/2025
Warm up:
2′ machines
Specific warm up:
3 sets
10 mountain climbers
10 air squats
10 plank walk out
Conditioning:
30/20 cal machines x 2 sets
1:1 rest
20/10 cal machines x 3 sets
1:1 rest
Workout:
Cash in 800 mt run
9/15/21
push ups
pistol squats
wall balls
You miss 100% of the shots you don’t take.
Cit. Wayne Gretzky
WOD DEL GIORNO
01/08/2025
Warm up:
1′ skip alto
1′ chinese plank
1’ roll and jump
Specific warm up:
2 sets
10 swing
5 scapular pull up
5 down and up
Gymnastic strength:
EMOM x 9′
Odd: 10/8 push up
Even: 4/8 pull up strict
3′: 30″ handstand on wall
Workout:
2′ max sumo deadlift high pull with a kettlebell
1′ rest
2′ max toes to bar
1′ rest
2′ kettlebell squat clean
1′ rest
2′ max burpees
RX: 24/16 kg
Success is not the absence of self-doubt; it’s the resilience to move forward despite it.
Cit. Felecia Etienne
WOD DEL GIORNO
31/07/2025
Warm up:
50 jump on plate
40 mountain climbers
30 ground to overhead plate
Specific warm up:
10 dumbbell front squats
10 dumbbell sumo deadlift
10 scap push ups
Workout:
Team of two
I go you go, change as needed
120/100 cal row
120 hang dumbbell snatch
120 front squats (30/20 kg)
120 parallette lateral hops
A boat doesn’t go forward if each one is rowing their own way.
Swahili proverb.
WOD DEL GIORNO
30/07/2025
Warm up:
2′ machines
Specific warm up:
Roxanne
Core strenght:
1 to 10
Tuck up
Arch up
Workout:
Cash in 800 mt run
Then
5 sets of
9/7 cal machines
7 burpees over bar
5 hang power clean
RX: 50/35 kg
Cash out 800 mt run
Run Forrest, run!
WOD DEL GIORNO
29/07/2025
Warm up:
2 sets
10 jump on plate
5 kang squat
10 shoulder press with plate
Specific warm up:
Yoga barbell routine
Strenght endurance:
Back squat
15 reps at 30%
12 at 40%
10 at 50%
8 at 60%
Rest 2′ min between the sets
Workout:
150/100/75
crossovers
50/40/30
knee to chest
25/20/15
goblet squat
Non puoi vincere se non impari a perdere.
Cit. Kareem Abdul-Jabbar
WOD DEL GIORNO
28/07/2025
Warm up:
1 lap run
Specific warm up:
Activation and mobility
Strenght:
Floor hip thrust
10 x 5
Rest 90″ between the sets
Build up max load of the day
Insta-workout (based on your Instagram choices):
3 rounds for time
3 Muscle ups/ 5 chest to bar / 7 pull ups
10 alternated devil press one arm
400 mt run run
RX: 22.5/15 kg
Success is where preparation and opportunity meet.
Bobby Unser
WOD DEL GIORNO
25/07/2025
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
Strenght:
Sumo deadlift
5 x 75%
3 x 80%
1 x 90%
Rest 2′ between the sets
Workout:
E3MOM x 15′
10 ground to overhead 30/20 kg
1 lap run or 15/12 cal machines
in the remaining time max burpees over the bar
Score is the total number of the burpees in the 5 rounds
Success is where preparation and opportunity meet.
Bobby Unser
WOD DEL GIORNO
24/07/2025
Warm up:
Tabata
down and up
Specific warm up:
Activation and mobility
Strenght:
4 sets
Cuban press 2 x dumbbells
6+6 bent row 2 x kettlebells
10 diamon push ups on kettlebells
Rest 90″ between the sets
Workout:
50 wall balls
40 american swings
30 box jumps
20 burpees step ups
Believe you can and you’re halfway there.
Theodore Roosevelt
WOD DEL GIORNO
23/07/2025
Warm up:
2′ machines
Specific warm up:
Yoga barbell routine
Strenght:
Squat clean
5 x 65% of your 1 RM
3 x 75% of your 1 RM
1 x 85% of your 1 RM
Rest 2′ between the sets
Workout:
9/15/21
Cal machines
Pull ups
Don’t watch the clock; do what it does. Keep going.
Sam Levenson
WOD DEL GIORNO
22/07/2025
Warm up:
Tabata jumping jacks
Specific warm up:
5 banded pass through
10 banded push press
15″ banded plank
Strenght:
4 sets
12 arnold press 2x dumbbells
6+6 ring row one arm
12 push ups on 2 dumbbells
Rest 90″ between the sets
Workout:
AMRAP 10′
Ladder +2
2 toes to bar
2 deadlift
2 burpees over the bar
RX: 60/45 kg
Champions aren’t made in gyms. Champions are made from something they have deep inside of them; a desire, a dream, a vision.
Muhammad Ali
WOD DEL GIORNO
11/07/2025
Warm up:
2′ double unders/ single unders
Specific warm up:
10 plank walk out
15 jumping jacks
20 down and ups
Core conditioning:
EMOM x 10′
Odd: 3/5 ring rows
Even: 8/10 bent rows 2xdumbbells
Workout:
Team of two
AMRAP 15′
12/9 cal machines
12 overhead lunges 2x dumbbells
21 double unders/ 63 single unders
RX: 22.5/ 15 kg
Never give up! Failure and rejection are only the first step to succeeding.
WOD DEL GIORNO
10/07/2025
Warm up:
1 lap run
Specific warm up:
2 sets
10 ground to overhead
5 burpees on a plate
10 overhead lunges with a plate
Core conditioning:
EMOM x 12′
1′: 20 single leg v-up
2′: 10 single leg toes to bar
3′: 20 toes touches
4′: 10 toes to bar
Workout:
3 rounds
1 lap run
15 burpees box jump over
30 american swing
RX: 24/ 16 kg
Never give up! Failure and rejection are only the first step to succeeding.
WOD DEL GIORNO
09/07/2025
Warm up:
Tabata air squat
Specific warm up:
2 sets
5 scapular pull ups
5 knee push ups
5 ring rows
Gymnastic conditioning:
E2MOM x 10′
Odd: 3-5 strict pull ups
Even: 8-10 deficit push ups on a plate
Workout:
From 1 to 10
2x dumbbells devil press
2x dumbbells thrusters
RX: 22.5/ 15 kg
Non è la voglia di vincere, ma la volontà di prepararsi a vincere che fa la differenza.
Bear Bryant
WOD DEL GIORNO
08/07/2025
Warm up:
1 lap run
Specific warm up:
2 sets
30″ banded pass through
30″ bodyweight ground to overhead
30″ banded overhead hold
30″ rest
Gymnastic conditioning:
E2MOM x 10′
Ladder +2
2 strict handstand push ups
2 strict press 2xdumbbells
Workout:
E5MOM
30 squat cleans 2xdumbbells
in the remaining time max burpees
Rest 2′
30 front rack lunges 2xdumbbells
in the remaining time max burpees
RX: 22.5/ 15 kg
Strength and growth come only through continuous effort and struggle.
Napoleon Hill.
WOD DEL GIORNO
07/07/2025
Warm up:
50 jumping jacks
Specific warm up:
30″ plank
30″ swing on bar
30″ down and up
Gymnastic conditioning:
2 sets
EMOM 10′
Even: 3/5 strict toes to bar
Odd: 8/10 maltese push ups
Workout:
From 1 to 10
2x dumbbell snatch
2x box step ups
RX: 22.5/ 15 kg
Il talento è un dono, ma il carattere è una scelta.
John Wooden.
WOD DEL GIORNO
04/07/2025
Warm up:
100 burpees
(scaled 100 down and up)
Core conditioning:
For time
80 tuck ups
80 pike ups
80 v-ups
Workout:
Benchmark
Fight gone bad
3 Rounds for total teps in 17′ minutes
1′ wall wall shots
1′ sumo deadlift high-pulls (43/29 kg)
1′ box jumps
1′ push press (43/29 kg)
1′ row (calories)
1′ rest
What is a good score for the “Fight Gone Bad” workout?
- Beginner: 150-250 reps
- Intermediate: 250-350 reps
- Advanced: 350-450 reps
- Elite: 500+ reps
Respect yourself and others will respect you.
―
WOD DEL GIORNO
03/07/2025
Warm up:
100 burpees
(scaled 100 down and up)
Wod review!
Workout:
Team of two
I go you go
2000/1500 mt row
1600/1200 mt assault bike
800 mt run
100 russian swing
100 kettlebell clean
100 kettlebell deadlift
RX: 24/16 kg
Respect yourself and others will respect you.
―
WOD DEL GIORNO
02/07/2025
Warm up:
100 burpees
(scaled 100 down and up)
Specific warm up:
Yoga barbell routine
Strength:
4 sets
20 sumo deadlift
20 reverse grip bent row
20 floor press
Rest 1′
Build up max load of the day
Workout:
AMRAP 10′
5+5 shuttle runs
5+5 overhead dumbbell lunges one arm
10 alternated hang dumbbell snatch
RX: 22.5/15 kg
Strength does not come from the body. It comes from the will.
WOD DEL GIORNO
01/07/2025
Warm up:
2′ machines
Specific warm up:
2 rounds
5 squat close stance feet
5 pulse squat
5 wide stance feet
30″ elbows plank
Strength:
Back squat
E2MOM
5/4/3/2/1
65% – 70% – 75% – 80% – 85%
Workout:
12/9/6
Hang power clean
Toes to bar
9/6/3
Push jerk
Pull ups
RX: 50/35 kg
Strength does not come from the body. It comes from the will.
WOD DEL GIORNO
30/06/2025
Warm up:
30″ skip basso
30″ skip alto
30″ calciata dietro
30″ jumping jacks
Specific warm up:
3 rounds
10 banded good morning
10 banded press
30″ inverted plank
Strength:
E2MOM x 10′
5 renegade row
7 push press 2 x dumbbells
10 2 x dumbbell deadlifts
Workout:
3 rounds
30 wall balls
20 burpees box jump over
I cavalli vincenti si vedono alla fine.
Sinisa Mihailovic
WOD DEL GIORNO
27/06/2025
Warm up:
2′ machines
Specific warm up:
3 rounds
10 down and up
10 mountain climbers
10 shoulder taps
Core strength:
EMOM 8′
Odd: 20 russian twists
Even: 10 pike compressions over the kettlebell
Workout:
Happy birthday Robi Pino!
4 rounds
15/12 cal bike
15 burpees over the line
400 mt run
30 double unders/ 90 single unders
It’s not really about counting medals for me. It’s just about getting better every day.
Caeleb Dressel
WOD DEL GIORNO
26/06/2025
Warm up:
1 lap run
Specific warm up:
Tabata jumping jacks
Strength:
3 sets – rest 30″ between each exercise
10 plate push press
10 plate floor press
10 plate bent row
10 pull ups
Workout:
Happy birthday Eleonora!
Team of two
AMRAP 15′
12 deadlift
9 hang power clean
6 shoulder to overhead
RX: 50/35 kg
There’s no way around hard work. Embrace it. You have to put in the hours because there is always something you can improve on
Cit. Roger Federer
WOD DEL GIORNO
25/06/2025
Warm up:
2′ double unders or single unders
Specific warm up:
Yoga barbell routine
Strength:
EMOM 10′
3 power clean
From 50% up to max load of the day
Workout:
Happy birthday Mattia!
3 rounds
21 double unders or 63 single unders
15 american swing
9 single leg toes to bar or 18 knee to chest
15 v-ups
21 lateral hops over the kettlebell
RX: 24/16 kg
Train, conquer, repeat.
WOD DEL GIORNO
24/06/2025
Warm up:
1 lap run
Specific warm up:
Animal walks
Strength:
3 sets – 30″ rest between each exercise
10 2x dumbbells bent rows
10 ring rows
10 2x dumbbells floor press
10 push ups
Workout:
Happy birthday Nico!
E3MOM x 12′
1 lap run
3 burpees pull ups/ 6 burpees target
9 wall balls
Do you know what my favorite part of the game is? The opportunity to play.
Mike Singletary
WOD DEL GIORNO
23/06/2025
Warm up:
20 jumping jacks
15 down and up
10 lunges bodyweight
Specific warm up:
Yoga barbell routine
Strength:
EMOM 10′
3 power snatch touch & go
From 50% up to max load of the day
Workout:
AMRAP 9′
Ladder +2
2 2x dumbbell thrusters
2 2x dumbbell front rack lunges
2 2xdumbbells push jerks
Rest 2′
5′ of 30″ on 30″ off burpees over the dumbbells
Adversity causes some men to break; others to break records.
William Arthur Ward
WOD DEL GIORNO
20/06/2025
Warm up:
30″ skipp basso
30″ ground to overhead
30″ skipp alto
30″ squat
Specific warm up:
Yoga barbell routine
Strength:
4 sets
30 pike compressions
20 straddle v-ups
10 tuck ups
Rest 90″ between the sets
Workout:
14′ AMRAP
Team of two
I go you go
3 wall walks
6 hang power clean 2xdumbbbells
9 shoulder to overhead 2xdumbbells
Never say never because limits, like fears, are often just illusions.
Michael Jordan
WOD DEL GIORNO
19/06/2025
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
Strength:
E2MOM x 5 sets
3 power clean + 3 front squats
Start from the 60% of your 1 RM up to max load of the day
Workout:
Happy birthday Agnese, Marco & Marianna
For time
400 mt run
30 sumo deadlift high pull
400 mt run
60 jump over the bar
400 mt run
30 sumo deadlift high pull
RX: 30/20 kg
Non c’è sconfitta nel cuore di chi lotta.
WOD DEL GIORNO
18/06/2025
Warm up:
2′ machines
Specific warm up:
Activation and mobility
Workout:
EMOM for 27′
3 sets
1′ row
1′ assault bike
1′ step ups
1′ air squats
1′ sit ups
1′ push ups
1′ lunges
1′ ground to overhead with a plate
1′ rest
Keep your face always toward the sushine, and shadows will fall behind you.
Walt Witman
WOD DEL GIORNO
Warm up:
2′ machines
Specific warm up:
3 sets
10 banded good morning
10 banded press
10 air squats
Strength:
Lower body pump
4 sets – find max load of the day
7+7 kettlebell bulgarian split squat
10 stiff legs kettlebell deadlift
30″ max reps hip thrust bodyweight
rest 1′
Workout:
50/40/30/20/10
sit ups
15/12/9/6/3
devil press one arm
RX: 22.5/15 kg
Keep your face always toward the sushine, and shadows will fall behind you.
Walt Witman
WOD DEL GIORNO
16/06/2025
Warm up:
1 lap run with medball
Specific warm up:
with medball
30 good morning
30 deadlift
30 jump over the ball
Strength:
EMOM 8′
3/5 deadlift at 60/70% of your 1 RM
Workout:
2 rounds for time
45 air squats
35 wall balls
25 hang dumbbell clean & jerk one arm
RX: 22.5/15 kg
The best motivation always comes from within.
Michael Johnson
WOD DEL GIORNO
13/06/2025
Warm up:
2′ double unders or single unders
Specific warm up:
10 cossack squats
10 down and ups
10 jumping jacks
Gymnastic conditioning:
3 sets
10 v-ups
10 toes to bar
Rest 60″ between the sets
Workout:
Chipper
100 double unders/ 200 single unders
80 wall balls
60 burpees
40 thrusters 2x kettlebells
20 push ups hand release
RX: 24/ 16 kg
Target time: 20′
Time cap: 25′
The best motivation always comes from within.
Michael Johnson
WOD DEL GIORNO
12/06/2025
Warm up:
1 lap run or 2′ machines
Specific warm up:
Barbell routine
Strength complex:
4 sets
1 power clean + 1 hang power clean + 1 front squat
start from 65% of your 1 RM up to max load of the day
90″ rest between the sets
2/4/6/8/10
Push ups
Pull ups
60″ rest between the sets
Workout:
21/15/9/15/21
Alternated dumbbell snatch one arm
Russian sit up with dumbbell
RX: 22.5/ 15 kg
Energy and enthusiasm are the true assets for every human being to succeed in life
WOD DEL GIORNO
11/06/2025
Warm up:
1 lap run
Specific warm up:
Activation and mobility
Gymnastic conditioning:
Push/pull
2/4/6/8/10
Push ups
Pull ups
60″ rest between the sets
Workout:
E3MOM x 9′ (3 sets)
1 lap run or 15/12 cal machines
9 overhead squats
RX: 50/35 kg
Energy and enthusiasm are the true assets for every human being to succeed in life
WOD DEL GIORNO
10/06/2025
Warm up:
1 lap run
30″ jumping jacks
30″ down and ups
Specific warm up:
Barbell routine
Strength:
Push press from the rack
4 sets
5 reps at 70% of your 1 RM
1 rep and last rep hold 5″ on top position
Rest 90″ between the sets
Workout:
Team of two (I go you go)
AMRAP 12′
Ladder +2
2 power cleans
2 front squats
2 front lunges
RX: 50/35 kg
Call your buddy! It is time to workout.
WOD DEL GIORNO
09/06/2025
Warm up:
Animal walks
Specific warm up:
Activation and mobility
Core conditioning:
EMOM 8′
Odd: 12 russian twist with plate (10/5 kg)
Even: 12 single leg v-ups
Workout:
For time
3 rounds
15 2xdumbbell snatch
9 toes to bar
15 double unders / 45 single unders
9 burpees double jump over the dumbbells
60″ rest between the rounds
RX: 22.5/15 kg
Is it a good day to go RX?
WOD DEL GIORNO
06/06/2025
Warm up:
1 lap run
Specific warm up:
30 sumo good morning
1′ chinese plank
30 stiff legs sit ups
Strenght:
Sumo deadlift
10/8/6/4/2
From 50% up to max load of the day
Rest 90″ between the sets
Workout:
200/150/100 single unders
50/40/30 wall balls
RX: 9/6 kg
Will you work out today?
WOD DEL GIORNO
05/06/2025
Warm up:
2 sets
10 down and up
10 lunges
5 burpees
Specific warm up:
10 turnover
10 good morning
10 deadlift stiff legs
Skill review:
Power clean
Workout:
Team of two
AMRAP 15′
Partner A: 8 power clean + front rack hold
Partner B: 10 box jump overs
RX: 50/35 kg
Scaled: 30/20 kg
Believe in yourself, and you will be unstoppable.
WOD DEL GIORNO
04/06/2025
Warm up:
2′ machines
Specific warm up:
Yoga barbell routine
Strenght:
Back squat
12/10/8/6/4
From 50% up to max load of the day
Workout:
AMRAP 3′
3 sets – rest 1′ between the sets
30/20 cal machines
In the remaining time max burpees over the line
Believe in yourself, and you will be unstoppable.
WOD DEL GIORNO
03/06/2025
Warm up:
1 lap run
Specific warm up:
Barbell routine
Weightlifting:
Hang clean & jerk
12/10/8/6/4
From 50% up to max load of the day
Workout:
Team of two
2 sets
30 2x dumbbell step up (split)
20 box jumps (split)
10 synchro 2x dumbbell hang clean
RX: 22.5/15 kg
It is hard to fail, but it is worse never to have tried to succeed
Theodore Roosevelt
WOD DEL GIORNO
30/05/2025
Warm up:
2′ machines
Specific warm up:
Barbell routine
Weightlifting:
EMOM 10′
Split jerk
3/5 reps empty bar
Workout:
AMRAP 15′
15/12 cal machines
9 pull ups
15 air squats
It is hard to fail, but it is worse never to have tried to succeed
Theodore Roosevelt
WOD DEL GIORNO
29/05/2025
Warm up:
50 jumping jacks
25 plank jacks
Specific warm up:
2 rounds
10 plank walk out
10 shoulder taps
10 down and ups
Upper body strenght:
5 coban press 2xdumbbells
5 arnold press 2xdumbbells
5 pike push ups
Workout:
From 10 to 1
deadlift
burpees over the barbell
RX: 60/45 kg
It is hard to fail, but it is worse never to have tried to succeed
Theodore Roosevelt
WOD DEL GIORNO
28/05/2025
Warm up:
2′ single unders or double unders
Specific warm up:
Barbell routine
Weightlifting domain:
Power clean
EMOM 10′
1/2 power clean 75%/85% of your 1 RM
or
3/5 power clean 50/65% of your 1 RM
Workout:
3/6/9/12/15
wall balls
hang 2xdummbell snatch
Every couple perform 20 double unders or 60 single unders
RX: 22.5/15 kg
It is hard to fail, but it is worse never to have tried to succeed
Theodore Roosevelt
WOD DEL GIORNO
27/05/2025
Warm up:
Animal walks
Specific warm up:
2 rounds
10 cossack squat
10 ground to overhead
10 kang squat
Lower body strenght:
4 sets
10 goblet squat heels on plate
10 nordic curl row
Rest 90″ between the sets
Workout:
3 rounds for time
21 american swing
15 burpees over the kettlebells
9 toes to bar
15 push ups
21 sumo deadlift high pull
RX: 24/16 kg
Don’t limit your challenges. Challenge your limits.
WOD DEL GIORNO
26/05/2025
Warm up:
1 lap run or 2′ machines
Specific warm up:
Yoga barbell routine
Weightlifting domain:
Power snatch
EMOM 10′
1/2 reps at 70% of your 1 RM
or
3/4 reps at 50/60% of your 1 RM
Workout:
AMRAP 15′
4 bar muscle ups/ 8 chest to bar
8 front squat 1 dumbbell
4 devil press 1 dumbbell (2+2)
RX: 22.5/15 kg
Don’t limit your challenges. Challenge your limits.
WOD DEL GIORNO
23/05/2025
WOD DEL GIORNO
22/05/2025
Warm up:
2′ machines
100 jumping jacks
25 down and ups
Workout:
AMRAP 25′
30 step ups
20 alternated hang dumbbell clean
10 push ups
20 goblet squats
30 toes to box
RX: 22.5/ 15 kg
How many rounds will you do? Share your score!
WOD DEL GIORNO
21/05/2025
Warm up:
2′ machines
Specific warm up
3 sets
10 good morning banded
10 overhead squats banded
10 pass through banded
Core strength:
6 sets
10″ hollow hold position
10 stiff leg sit ups
10″ hollow hold position
10 pike compressions
Rest 1′
Workout:
30 clean & jerk
15 burpees over the bar
20 clean & jerk
10 burpees over the bar
10 clean & jerk
5 burpees over the bar
RX: 50/35 kg
“The harder the battle, the sweeter the victory.”
Les Brown
WOD DEL GIORNO
20/05/2025
Warm up:
2′ machines
Specific warm up
Activation and mobility
Upper body strength:
4 sets
10 gorilla rows alternates
10 v-ups
5+5 bottom up kettlebells press one arm
Rest 1′
Workout:
10′ AMRAP
300 mt row or 10 cal bike
10 toes to bar
20 double unders or 60 single unders
“Never let the fear of striking out keep you from playing the game”
Cit. Babe Ruth
WOD DEL GIORNO
19/05/2025
Warm up:
2′ machines
Specific warm up
Activation and mobility
Lower body strength:
4 sets
10+10 bulgarian split squat 2x kettlebells
15 romanian deadlift 2x kettlebells
Rest 1′
Workout:
3′ AMRAP x 3 sets
5 chin ups
20 air squat
Rest 1′
Buon lunedì!
Bill Bowerman.
WOD DEL GIORNO
16/05/2025
Warm up:
2′ machines
Specific warm up
Activation and mobility
Gymnastic conditioning:
E3MOM x 12′
10 v-ups
10 plank walk out
10 toes to bar
Workout:
9/15/21
dumbbell snatch one arm
21/15/9
push up hand release
Every couple perform 5 dumbbell thrusters one arm
RX: 22.5/15 kg
Victory is in having done your best. If you’ve done your best, you’ve won.
Bill Bowerman.
WOD DEL GIORNO
15/05/2025
Warm up:
2′ double unders or single unders
Specific warm up:
3 rounds
10 cossack squats
10 kang squats
10 in and out squats
Strength:
Back squat
5×5 sets
From 65% to 85% of your 1 RM
Workout:
Team of two
50 double unders/ 100 single unders (each)
50 deadlift (split)
25 toes to bar (split)
25 push jerk (split)
50 pull ups (split)
50 double unders/ 100 single unders (each)
RX: 50/35 kg
Let’s go!
WOD DEL GIORNO
14/05/2025
Warm up:
15 mountain climbers
10 down and up
5 burpees squat jumps
Specific warm up:
10 banded pass through
10 banded push press
10 banded overhead squats
Strength:
10 lateral raises 2xdumbbells
5 strict press seated on the floor 2xdumbbells
10 overhead lunges 2xdumbbells
Workout:
AMRAP 9′
Ladder +3
3 sumo deadlift 2xdumbbells
3 hang clean 2xdumbbells
3 front squat 2xdumbbells
RX: 22.5/15 kg
Let’s go!
WOD DEL GIORNO
13/05/2025
Warm up:
2′ machines
Specific warm up:
Barbell routine
Strength:
Bench press
5×5 sets
From 65% to 80% of 1 RM
Rest 90″ between the sets
Workout:
Happy birthday Mariia & Lorenzo!
FOR TIME
Cash in: 15/12 cal machines
12/9/6
Chest to bar
6/9/12
Power clean
Cash out: 15/12 cal machines
RX: 50/35 kg
Let’s go!
WOD DEL GIORNO
12/05/2025
Warm up:
2′ single or double unders
15 down and up
Specific warm up:
2 rounds
10 plank walk out
10 ground to overhead bodyweight
10 in and out squat
Gymnastic strength:
EMOM 10′
Even: 12/15 ring row
Odd: 12/15 parallette push ups
Workout:
FOR TIME
21/15/9
clean and jerk 1 dumbbell
burpees box jump over
RX: 22.5/15 kg
Will you smash this workout?
WOD DEL GIORNO
09/05/2025
Warm up:
2′ machines
Specific warm up:
3 rounds
10 ground to overhead
10 russian sit ups
10 goblet squats
Workout:
FOR TIME
100 burpees (split)
200 double unders (each)
50 pull ups (split)
100/80 cal bike (split)
Change as needed.
T.C. 20′
Will you smash this workout?
WOD DEL GIORNO
08/05/2025
Warm up:
2′ machines or 2 lap run
Specific warm up:
Junkyard dog (5+5)
Strength:
Core
5 rounds
15″ hollow rock
15″ hollow hold
15″ arch up
15″ arch hold
1′ rest between the sets
Workout:
AMRAP 9′
3 hang power clean
3 barbell front rack lunges
3 pull ups
(add 3 reps each round)
RX: 50/35 kg
How many rounds will you do?
WOD DEL GIORNO
07/05/2025
Warm up:
30 jumps on plate
50 mountain climbers
30 jumps on plate
Specific warm up:
Yoga barbell routine
Strength:
Push press
10/8/6/4/2
Start from 50% and add 5% each round
Rest 90″ between the sets
Workout:
50/40/30
Sit ups
Bodyweight lunges
30/20/10
Sit ups
Wall balls
15/10/5
Wall balls
Burpees
Do you like long workouts?
WOD DEL GIORNO
06/05/2025
Warm up:
100 jumping jacks
Sally up, Sally down plank
Strength:
Hip thrust
10/8/6/4/2
Rest 90″ between the sets
Workout:
ITALIAN BULL GAMES
WOD 2: CASELLA
Team of 3
AMRAP 16′
2 goblet squat
2 hang snatch
2 devil press
200/150 mt row
add 2 reps each round, except for the row.
4 goblet squat
4 hang snatch
4 devil press
200/150 mt row
…
RX: 22.5/15 kg
Are you ready to breath hard?
WOD DEL GIORNO
05/05/2025
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
Strength:
Deadlift
10/8/6/4/2
Rest 90″ between the sets
Workout:
ITALIAN BULL GAMES
WOD 4: STAZIO
From 0.00 to 3.00
1 thruster every 5″
Rest in top position or in front rack
90″ rest
2 rounds of
7 power snatch
14 toes to bar
Then:
21 burpees over the barbell
RX: 30/20 kg
Are you ready to breath hard?
WOD DEL GIORNO
30/04/2025
Warm up:
1 lap run
2′ machines
Specific warm up:
3 rounds
10 ground to overhead bodyweight
10 swing on bar
10 down and up
Core conditioning:
4 rounds
10 single leg v-ups
10 single leg toes to bar
10 single leg pike compressions
Rest 90″ between the sets
EMOM 10′
3-5 muscle snatch empty bar
Workout:
HAPPY BIRTHDAY COACH GIORGIO!
10 rounds for time
1 snatch @80% 1 RM
3 bar muscle ups/ 6 pull ups
9 burpees over the barbell
Wednesday is the best day to snatch!
WOD DEL GIORNO
29/04/2025
Warm up:
50 double unders/ 100 single unders
Specific warm up:
Activation and mobility
Skill of the week:
Muscle snatch skill:
EMOM 10′
3-5 muscle snatch empty bar
Workout:
E3MOM x 12′
6 squat clean 1 kettlebell
6 pull ups
6 lunges 1 kettlebell
6 toes to bar/12 knee to chest
In the remaining time:
Max double unders or single unders
If you can’t accept losing, you can’t win.
Cit. Vince Lombardi.
WOD DEL GIORNO
28/04/2025
Warm up:
2′ machines
1 lap run or 50 jumping jacks
Specific warm up:
Barbell routine
Skill of the week:
Skill review
snatch complex:
4 sets
1 snatch deadlift
1 snatch pull
1 power snatch
rest 90″ between the sets
Find max load of the day
Workout:
21/18/15/12/9/6
Thrusters empty barbell
Burpees over the barbell
Success starts with self-discipline.
WOD DEL GIORNO
24/04/2025
Warm up:
1 lap run
Specific warm up:
Yoga barbell routine
Strength:
Sumo deadlift
10 x 4 sets
From 50% to max 65%
Rest 90″ between the sets
Workout:
Happy birthday Lara!
AMRAP 15′
15 alternated hang dumbbell snatch
15 sit ups
15 burpees
15 sit ups
Success starts with self-discipline.
WOD DEL GIORNO
23/04/2025
Warm up:
2′ machines
Specific warm up:
2 sets
10 ground to overhead
5 inch warm
10 down and up
10 air squats
Workout:
Team of two
FOR TIME
40 cal bike
40 wall balls
40 deadlift
80 cal bike
80 wall balls
80 push ups
120 cal bike
120 wall balls
12o box jump over
It is sgrasso time!
WOD DEL GIORNO
22/04/2025
Warm up:
1 lap run
Specific warm up:
Sally up, Sally down air squat
Strength:
Back squat
10 x 4 sets
rest 90″ between the sets
Workout:
800 mt run with medball
80 double unders/single unders
80 step ups
40 double unders/single unders
400 mt run with medball
40 step ups
Today’s run is fueled by the chocolate easter egg!
WOD DEL GIORNO
18/04/2025
Warm up:
2′ machines
Specific warm up:
3 rounds
10 single leg v-ups
10 standing driver 1 dumbbell (light weight)
5 hollow to arch from the ground
5 front raises 1 dumbbell
Bar muscle up conditioning:
4 sets
10 swings
5 hip to bar
1 glide kip muscle up
rest 90″ between the sets
Workout:
Team of two
3 rounds for time
25 partner wall ball
50 step ups medball (split)
50 reverse lunges medball (split)
25 partner sit ups
Call your buddy, it is time to smash this workout!
WOD DEL GIORNO
17/04/2025
Warm up:
50 plank jacks
25 plank walk out
Specific warm up:
Barbell routine
Lat + core strength:
4 sets
10 banded pull down
10 v-ups
10 banded face pull
10 windshield wipers
Workout:
E2MOM for a total of 10′
1 bar muscle up/ 3 chest to bar
3 power snatch
6 burpees over the barbell
RX: 50/35 kg
Will you try to do a muscle up today?
WOD DEL GIORNO
16/04/2025
Warm up:
2′ machines
2′ double unders or single unders
Specific warm up:
3 rounds
5 scapular pull ups
10″ hang on bar
10 swing on bar
5 knee push ups
Box bar muscle up:
EMOM 10′
1-3 reps for quality
Workout:
AMRAP 20′
21 double unders/42 single unders
15 wall balls
9 american swings
15 v-ups/tuck ups
21 air squats
RX: kettlebell 24/16 kg
How many rounds will you do today?
WOD DEL GIORNO
15/04/2025
Warm up:
50 jumping jacks
25 down and ups
Specific warm up (thoracic mobility)
3 rounds
10 medball t-spine flession and extension
10 t-spine extension on medball
10 quadruped thoracic rotation
10 scorpion kicks
rest 90″
Core conditioning
EMOM 10′
ODD: 12 russian twist with plate 10/5
EVEN: 12 toes touches with plate 10/5
Workout:
For time
4 rounds
4 deadlifts
8 hang power clean
4 front squat
8 overhead lunges
rest 1′ between the sets
RX: 40/25 kg
A lot of hard work is hidden behind nice things.
Cit. Ralph Lauren
WOD DEL GIORNO
14/04/2025
Warm up:
Animal walks
Specific warm up:
2 sets
5 hollow rocks
10″ hollow position
5 arch rocks
10″ arch position
5 scapular pull ups on bar
10 swing on bar
Bar muscle up: skill progression
15′ practice
10 banded hollow pull down
rest 60″
10 bar kip swing
rest 60″
10 hip on bar
Workout:
E4MOM x 12′ (3 rounds)
6 cluser 2xdumbbells
400/300 mt row
3 devil press 2xdumbbells
In the remaining time max burpees over the dumbbells.
Score is total reps of burpees
RX: 22.5/15 kg
It takes courage to grow up and become who you really are.
WOD DEL GIORNO
11/04/2025
Warm up:
30 mountain climbers
10 scapular pull ups
20 ground to overhead bodyweight
10 down and up
Specific warm up:
yoga barbell routine
Rope climb: skill progression
EMOM 9′
0 to 3′ floor rope climb
3′ to 6′
hold hang on rope
6′ to 9′
Rope climb total
Workout:
For time
50 deadlift
40 hang power clean
30 shoulder to overhead
20 front rack lunges
RX: 40/25 kg
It’s hard to beat a person who never gives up.
Cit. Babe Ruth
WOD DEL GIORNO
10/04/2025
Warm up:
Tabata jumping jacks
Specific warm up:
30 pass through band
20 banded rows
10 shoulder press band
Workout:
Team workout
AMRAP 25′
12 dumbbell snatch (each)
800 mt row
4 rope climbs (each)
12 dumbbells front squat (each)
800 mt row
8 burpees box jump (each)
RX: 22.5/ 15 kg
Tough times don’t last. Tough teams do.
Cit. Robert Schuller.
WOD DEL GIORNO
09/04/2025
Warm up:
2 sets
20 mountain climbers
15 jumping jacks
10 kang squat
Specific warm up:
2 sets
5 inch warm push ups
10 glute bridge
15 ground to overhead with a plate (10/5 kg)
Skill: Rope climb
EMOM 8′
Rope climb
in the remaining time max air squat
Workout:
40 wall balls
30 power clean
20 burpees over the barbell double jump
RX: 50/ 35 kg
Limits, like fear, is often an illusion.
WOD DEL GIORNO
08/04/2025
Warm up:
30″ skip
30″ in and out plate
30″ skip
30″ in and out plate
Specific warm up:
20 halo rotations
1′ plank with plate
20 shoulder press with plate
1′ chinese plank
Skill: Rope climb conditioning
EMOM 10′
Min 1: 2-2 Rope pull ups
Min 2: 10 alt kettlebells gorilla rows
Workout:
5 rounds
2 x dumbbells or kettlebells DT
12 deadlift
9 hang power clean
6 shoulder to overhead
RX: 22.5/ 15 kg
Believe in yourself and you will be unstoppable.
WOD DEL GIORNO
07/04/2025
Warm up:
10 down and ups
100 jumping jacks
10 down and ups
Specific warm up:
1′ gute bridge
20 scapular pull ups
1′ plank
Skill: Rope climb
EMOM 5′
1 rope pull from the floor to standing
1 rope jump and hold lock with feet
1 rope climb
Workout:
I go you go
1 round each for a total of 6 rounds
AMRAP 2′
100 single unders
in the remaining time
Max burpees
Score is: total amount of burpees in the 6 rounds.
Everything you’ve ever wanted is sitting on the other side of fear.
WOD DEL GIORNO
04/04/2025
Warm up:
Sally up, Sally down
Specific warm up:
3 sets
30″ skip alto
30″ skip basso
30″ plank jacks
30″ rest
Workout:
E4MOM x 16′
400 mt run
9 front squats
9 toes to bar / 18 knee to chest
RX: 50/35 kg
Rest 3′
Accumulate 50 pull ups – every break perform 10 push ups
Don’t limit your challenges; challenge your limits.
WOD DEL GIORNO
03/04/2025
Warm up:
2′ machines
50 jumping jacks
Specific warm up:
Activation and mobility
Strength:
Back squat from the rack
EMOM 10′
2 reps at 85% of your 1 RM of back squat
Workout:
AMRAP 5′
21 double unders/ single unders
15 sit ups
9 push ups
Rest 2′
AMRAP 5′
9 pull ups
15 tuck ups
21 double unders/ single unders
If it doesn’t challenge you, it won’t change you.
WOD DEL GIORNO
02/04/2025
Warm up:
Animal walks
Specific warm up:
Barbell routine
Skill review (air squat):
3 sets
10 air squat with plate back (10/5 kg)
Tempo training 3″, 3″, 1″ + 10 box jumps
Rest 90″ between the sets
Workout:
For time
18/15/12/9/6
Barbell snatch
Burpees over the barbell
Work at 45% of your 1RM
Snatch and burpees: do you like this evil combination?
WOD DEL GIORNO
01/04/2025
Warm up:
3 sets
15 down and ups
20 mountain climbers
25 jumping jacks
Specific warm up:
Barbell routine
Strength:
Pin front squat from the rack
10′ death by
1 rep on 1′
2 reps on 2′
3 reps on 3′
work at 65% of your 1RM
Workout:
Age group semifinals CrossFit Games 2025
1 power clean
1 bar muscle up (scaled version: chest to bar)
Add 1 rep for each movement every round
RX: 50/35 kg
Will you smash this workout?
WOD DEL GIORNO
31/03/2025
Warm up:
2′ machines
Activation and mobility
Specific warm up:
2 sets
10 air squats
10 kang squats
10 cossack squats
Skill review (air squat):
Tabata
Air squat face wall with medball on bottom position.
Workout:
AMRAP 15′
5 pull ups
10 dumbbell snatch one arm
15 wall balls
10 dumbbell shoulder to overhead one arm
5 toes to bar
RX: 22,5/ 15 kg
How many rounds will you do?
WOD DEL GIORNO
28/03/2025
Warm up:
Roxanne
Specific warm up:
10 banded pass through
1010 banded good morning
10″ plank
Skill progression:
Partner handstand
5/6 sets
30″ on 30″ off
Rest 1′ between the sets
Workout:
FOR TIME
3 rounds
21 hang power clean x2 dumbbells
15 box step ups x2 dumbbells
9 burpees over the dumbbell
RX: 22,5/ 15 kg
Friday is the perfect day to go RX!
WOD DEL GIORNO
27/03/2025
Warm up:
100 jumping jacks
Specific warm up:
Activation and mobility
Core conditioning:
4 sets
30 russian sit up with plate 10/5 kg
20 v-ups
30″ l-sit a terra o su sbarra
Rest 1′ between the sets
Workout:
Team of two
200 single unders
50 wall balls
20 handstand push ups
150 single unders
50 medball overhead lunges
20 handstand push ups
100 single unders
50 wall balls
20 handstand push ups
Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.
Cit. Jamie Paolinetti
WOD DEL GIORNO
26/03/2025
Warm up:
1 lap run
Specific warm up:
2 sets
15″ lateral plank (each side)
15″ pike hold
30″ jumping jacks
Handstand hold progression:
EMOM 8′
1: wall handstand hold for max reps
2: 30″ on 30″ off
plate overhead hold (10/5 kg)
Rest 1′ between the sets
Workout:
Happy birthday Edoardo +14
4 sets
7 box jumps
14 american swings
7 toes to bar/ knee to chest
Time cap 15′
Il successo non è mai definitivo, il fallimento non è mai fatale; è il coraggio di continuare che conta.
Winston Churchill.
WOD DEL GIORNO
25/03/2025
Warm up:
2′ machines
Specific warm up:
1′ plank
30 plate deadlift
15 plate squat and press
Core conditioning:
4 sets
10 russian sit ups with plate
10″ pike compressions
10 russian sit ups
10″ pike compressions
Rest 1′ between the sets
Workout:
The social workout (Instagram edition)
AMRAP 10′
10 handstand push ups
10 power clean
20/15 cal row
RX: 40/25 kg
Instagram workout is here for you!
WOD DEL GIORNO
24/03/2025
Warm up:
2 sets
1′ machines
1′ plank
Specific warm up:
2 sets
10 burpees controllati
30” plank chinese
30″ pike position hold
Skill handstand progression:
Work with your partner
5/6 sets
30″ hold and 30″ rest
Workout:
I go you go (everything is split)
20/15 cal row
20 burpees over the row
40 shutlle runs (1 = 7.5 mt)
Today is cardio time!
WOD DEL GIORNO
21/03/2025
Warm up:
50 jumping jacks
25 down and ups
Specific warm up:
Activation and mobility
Gymnastic conditioning for toes to bars:
4 sets
10 banded pull downs
10 single legs v-ups
10 l-sit parallette
10 swing on bar
Rest 90″ between the sets
Workout:
Team of two – 8 rounds (4 each)
I go you go
9 power cleans
15 burpees over the barbell
21 bodyweight lunges
RX: 40/25 kg
Results happen over time, not overnight. Work hard, stay consistent.
WOD DEL GIORNO
20/03/2025
Warm up:
Animal walks
Activation and mobility
Specific warm up:
Barbell routine
Strength:
Barbell complex
EMOM 10′
1 clean pull + 1 power clean + 1 front sqaut
From 60% to 80% of your 1 RM
Workout:
AMRAP 9′
3 deadlift
6 toes to bar
9 russian kettlebell twist
RX: 60/45 kg – 24/16 kg
One finds limits by pushing them.
Cit. Herbert A. Simon
WOD DEL GIORNO
19/03/2025
Warm up:
2′ machines
2′ double unders or single unders
Specific warm up:
10 air squats
10 shoulder taps
10 down and up
Strength (gymnastic conditioning for toes to bars):
4 sets
10 arch rocks
10 l-sit on bar
10 bench over 2xdumbbells press back (light weight: 10/5 kg)
10 pike compressions
Rest 90″ between the sets
Workout:
FOR TIME
Cash in: 50 double unders or 100 single unders
35 wall balls
15/12 cal row/bike
25 wall balls
15/12 cal row/bike
15 wall balls
15/12 ca row/bike
Cash out: 50 double unders/100 single unders.
Limits exist only in your mind.
WOD DEL GIORNO
18/03/2025
Warm up:
2′ machines
20 down and ups
Specific warm up:
Barbell routine
Strength:
Barbell complex
1 snatch pull + 1 power snatch + 1 overhead squat
From 60% to 80% of 1 RM
Workout:
AMRAP 8′
Ladder +2
4 toes to bar
4 burpees target bar
Rest 2′
Accumulate 50 thrusters empty bar – every time you break perform 10 push ups.
Don’t think, just go!
17/03/2025
Warm up:
Animal walks
Specific warm up:
30″ on 30″ off quad plank
30″ on 30″ off plank walk out
30″ on 30″ off hollow rocks
30″ on 30″ off tuck ups
Gymnastics conditioning (for toes to bar):
4 sets
10 scapular pull ups
10 banded pull downs straight legs from ground
10 strict knee to chest
Rest 1.30′ between the rounds
Workout:
FOR TIME
E2MOM (5 rounds – 10′)
9 american swing kettlebell
15 goblet squats kettlebell
9 sumo deadlift high pulls kettlebell
RX: 24/16 kg
Don’t think, just go!
13/03/2025
Warm up:
100 jumping jacks + animal walks
Core conditioning:
4 sets
10 alternated single leg v-ups
20 bicycle crunch
30 pike compressions over kettlebell
Rest 1′ between the rounds
Workout:
FOR TIME
Team of two
1600/1300 mt row (split)
300 single under or double unders (split)
150 hang dumbbell snatch (split)
50 push ups (split)
Tough times don’t last. Tough team does.
(Roberto Schuller)
20/01/2025
Warm up:
1′ hollow
1′ arch
1′ down and up
Specific warm up:
10 shoulder taps
10 scap pull ups
10 plank walk out
Gymnastic conditioning:
Emom 10′:
Even: 8/10 ring row
Odd: 8/10 plate deficit push ups
Wod: 4 rounds
10 box step ups 2db
5 thrusters 2db
10 burpess box Jump
22.5/15 kg RX
WOD DEL GIORNO
17/01/2025
Warm up
2′ machines
Specific warm up
Yoga bb routine
Strenght:
Roma firestorm Revengers wod 2
7 Min – 40/25 kg
8 hang snatch
7 Power snatch
8 hang snatch
7 power snatch
Then find max weight for 2 RM hang snatch
Workout:
Amrap 10′
10 slam ball
10 front squat 50/35
10 Bp over bar
WOD DEL GIORNO
16/01/2025
Warm up:
20 down and up
20 jumpin jacks
20 shoulder taps
Specific warm up:
Barbell routine
Strength:
Push Press from rack
5 x 5 sets (find max load)
90″ rest btw
Workout:
HB Elisa + Sara
Team of 2
39 american swing (synchro)
43 du/su (each one)
39 hang clean One arm (synchro)
43 burpess pull ups (split)
WOD DEL GIORNO
14/01/2025
Warm up
3 sets
10 in and out plate
5 down and up on plate
10″ skip alto
S warm up x 1
15 plate sumo squat
15 plate gtoh
15 plate Squat and press
Strenght
Sumo deadlift High pull
10/8/6/4/2
Rest 90″ btw sets
Wod
50/40/30
Hang db snatch
Fr lunges alternated
Directly into
30/20/10
Goblet squat
Push Press One arm
WOD DEL GIORNO
13/01/2025
Warm up
100 jumping jacks
1 Min plank cinese
S warm up x 3
10 Squat
10 food morning
10 Mountain climbers
Strenght
Tempo back squat
(3sec stop in buca: only First rep)
3/3/3/3
Rest 90″ – 70/75%
Wod: Bulls games qualify wod 1
Time cap 12′
From 10 to 2
(10/8/6/4/2)
Stoh
Box Jump
Directly into
From 2 to 10
Power clean
Bp over bar
60/45
50/35
40/25
WOD DEL GIORNO
10/01/2025
Warm up:
2′ machine
Specific warm up:
barbell routine
Strenght:
4 sets
5 empty barbell shoulder press seated
+ 5″ hold oh position
+ 5 empty barbell shoulder press seated behind neck
90″ rest
Wod:
Amrap 9′
Ladder + 2:
4 barbell deadlift
4 burpess over barbell
4 pistol squat
WOD DEL GIORNO
09/01/2025
Warm up:
50 jumping jacks + 25 plank jacks
Specific warm up:
activation and mobility
Strenght:
PIN front squat
8 reps 40% RM
5 reps 50%
3 reps 60%
And back
rest 1′ btw
Wod:
For time
1 – 10
2 db snatch
2 db oh lunges
22.5/15 RX
WOD DEL GIORNO
08/01/2025
Warm up: 2′ machine
Specific warm up:
30″ halo rotation plate
30″ ground to overhead plate
30″ Russian baby makers bw
X 2 rounds
Strenght:
back bulletproof
10 ring row
10 row Nordic curl
10 seated good morning empty barbell
Rest 90″ 4 SETS
Wod: 4 rounds
9 american swing
15 Goblet squat
21 Russian twist
15 sumo dl High pull
9 v-ups
WOD DEL GIORNO
07/01/2025
Warm up: 3 rounds
15 shoulder taps
10 oh lunges bw
5 down and up
Specific warm up:
barbell routine
Conditioning:
Emom 25′
Min 1: machine
Min 2: medball lunges
Min 3: du/su
Min 4: burpess
Min 5: rest
Bar complex
Find max load in 8′
1 Power clean + 1 front squat
WOD DEL GIORNO
03/01/2025
Warm up
1 Min plank
1 Min plank cinese
¹ Min plank jacks
Conditioning
10 to 1
Burpeeson plate
gtoh plate
Wod
50 fr lunges 1 db
50 reverso lunges 1 db
50 db snatch
50 russian sit up db
25+25 db thrusters one arm
50 db push up
WOD DEL GIORNO
02/01/2025
Warm up:
2 minutes machines
Specific warm up:
10 Mountain climbers
10 yoga push ups
10″ squat jumps
Wod:
EMOM 30′
1′ row
1′ box Jump
1′ burpees pull ups
1′ sit ups
1′ bike
1′ rest
X 5 sets