ARCHIVIO WORKOUT

WORKOUT DEL GIORNO

09/08/2022

WARM UP
2′ ON MACHINE
THEN X2 ROUNDS
7+7 SINGLE ARM PLATE BENT ROW
10 L-PLATE FLOOR PRESS
7 HOLLOW TO ARCH

A. EMOM 6′
1) 5 BACK SQUAT (60/70%)
2) 40″ MAX CAL BIKE (MODERATE)

REST 2′

B. EMOM 6′
1) 5 SHOULDER PRESS FROM GROUND (60/70%)
2) 40″ MAX CAL ROW (MODERATE)

WOD
3 ROUNDS FOR TIME
1 LAP IS 9-6-3
CLEAN AND JERK (50/30kg)
LATERAL BURPEES

TIME CAP 13′

WORKOUT DEL GIORNO

08/08/2022

WARM UP
1 lap run
1’ row while partener hold plank
then switch

SPECIF WARM UP
whit plate 10-5Kg
30 russian twist
20 squat + chest press
10 bp gtoh

EMOM 10’
odd. 30” on AS KB THEN MAX AIR SQUAT
even. 30” HANG ON BAR THEN MAX SIT UPS

WOD
JACKIE PRO
1000 mt ROW
50 thrusters
30 bmups

JACKIE
1000 mt ROW
50 thrusters emotiva bar
30 Pull ups

HALF JACKIE
500 mt ROW
25 thrusters
15 Pull ups

WORKOUT DEL GIORNO

06/08/2022

WARM UP
run and play

WOD REVIEW

WOD TEAM OF 2
20′

“HULK SMASH”

2 SYNCHRO BEAR COMPLEX
20 SLAM BALLS
2 SYNCHRO BAR MUSCLE UP
20 SLAM BALLS

WORKOUT DEL GIORNO

05/08/2022

WARM UP
1lap run

SPECIFIC WARM UP
x3
10 DL PLATE
10 JUMP OVER PLATE
10 PLATE SHOULDER PRESS

EMOM 10′
min 1 shuttle run 15m
Min 2 10/12 ring row max slamball

WOD
9strict c2b
75 single under unbroken
10 pistols dx and sx
10 hspu
T.c. 4′

Rest 1′
7 strict c2b
50 double unders
10 pistols dx and sx
10 hspu
T.c. 3′

Rest 1′
5 strict c2b
25 double unders crossover
10 pistols dx and sx
10 hspu
T.c. 2′:50″

WORKOUT DEL GIORNO

04/08/2022

WARM UP
x2
25 pvc jumping Jack
25 jump over PVC
25 pass throught

SPECIFIC WARM UP
20″ HIP OVER
10 HIP ROTATION
10+10 WRIST ROTATION
10+10 PVC ROTATION
10 OHS PVC

STRENGTH EMOM 10′

3′ / 5′
Ramp up weight till 80%
Power snatch

From 0 to 9
3 rep/ min power snatch

From 9 to 13
5 OHS WITH 80% PPWWR SNATCH

WOD
18/15/12/10/8/6/4
BOX DIPS

DEADLIFT

WORKOUT DEL GIORNO

03/08/2022

WARM UP 1 LAP RUN THEN

team of two

100 shoulder taps while pt hold plate on

Then switch

SKILL WORK HAND STAND WORK

WOD HB ALESSANDRA 

AMRAP 10′

KB SNATCH ONE ARM

HANG POWER CLEAN

Kb AMERICAN SWING

WORKOUT DEL GIORNO

02/08/2022

WARM UP
1 LAP RUN , 1′ PLANK, 1′ PLANK INVERSO

SPECIFIC WARM UP
10” hollow sbarra
10″ arch sbarra
10 swing
5 k2c
5 pull ups
10 elbow turn over
10 dips
10 s. Press
5 push jerk

WOD HB MATTIA +25
In 25′
From 0′ to 16′ for time
75 k2c
3 I
75 pull ups
3k

From 16′ to 17′ rest

From 17′ to 25′
1 lap run
10 push jerk
1 lap run
15 push jerk
1 lap run

WORKOUT DEL GIORNO

30/07/2022

GENERAL WARM UP
1lap run

SPECIFIC WARM UP
x3
8 plate bent row
8 plate front squat
8 plate GTOH

WOD TEAM OF 2
every 5′ x 6 round
30/22 cal row
15 squat clean
10 bar muscle up

WORKOUT DEL GIORNO

28/07/2022

WARM UP
1 LAP RUN
100 JJ

CORE STRENGHT
X4 SETS
1’REST BTW SETS
20 FLUTTER KICKS FROM GROUND
20 V-UPS
20 RUSSIAN TWIST
20 LEG RISES/ SINGLE LEG T2B

WOD
10 ROUNDS FOR TIME
3 C&J 50/35Kg
6 HANG DB SNTCH (HEAVY)
20 DU/ 40 SU

WORKOUT DEL GIORNO

27/07/2022

Warm up
Jukyard dog

Conditioning
X5 sets
20″ sprint bike
10 bix jump
1′ active rest walking

Wod
“DIANE” BENCHMARK
21-15-9
DL Rx225/155 lb
HSPU

WORKOUT DEL GIORNO

25/07/2022

WARM UP
3′ ROW/RUN/BIKE/SKI

CORE CONDITIONING
X 4 SETS
20 HELL TOUCHES
10 LEG LOWERS
10+10 SIDE PLANK TOES TOUCHES
REST 1′ BTW SETS

WOD
TEAM OF TWO
FOR TIME
150 WALL BALL – SPLIT
100 DB SNATCH – SPLIT
150 CAL ROW – SPLIT
100 DB/KB BENCH PRESS – SPLIT
150 DU/SU – EACH

*WHILE A WORK – B HOLD PLATE IN FRONT RACK (15/10KG)

WORKOUT DEL GIORNO

19/07/2022

Warm up: 2 min row or bike

1 sets
10 russian baby maker
10 inchwarm push up
10 junkyard dog

1 set with empty bar
10 deadlift
10 sumo good morning
10 sumo squat
10 push press

Strenght emom 10′:
1 Hang clean and jerk + 3 fs
In the remeaning time slow bp over bar as active rest
Start from 60% 1rm clean and build max load

Wod
For time, team of two
120 wall ball
100 cal row
80 syncro double db goblet squat