ARCHIVIO WORKOUT

WORKOUT DEL GIORNO

02/12/2022

WARM UP
2’ machine

Max plank 1 braccio solo e su kb con 1 gamba sollevata

SPECIFIC WARM UP
2 rounds
5 squat jump
30” single unders

STRENGTH
Emom 8’ (4 round)
Odd- 15 Wall ball (unbroker)
Even- 45” single/double unders

WOD
team of 2 – I go you go

AMRAP 15’
1 Wall walk
2 hang cluster
5 box jump

WORKOUT DEL GIORNO

01/12/2022

WARM UP

3′ ON MACHINE

 

WARM UP SPECIFIC X2

10 HOLLOW TO ARCH

10” ARCH 

10” HOLLOW 

 

1 DICEMBRE GIOCO CALENDARIO

 

SKILL

HSHOLD + HANG ON BAR HOLLOW

EMOM 4′ 20” ON 40” OFF HS HOLD

EMOM 4′ 20” ON 40” OFF HANG ON BAR

 

WOD

4 TIME 10 ROUNDS

3 SQUAT CLEAN

2 POWER CLEAN

1 PUSH JERK

*EVERY ROUND PERFORM 

3 BURPEES OVER BARBELL

WORKOUT DEL GIORNO

30/11/2022

WARM UP
30” PLANK WALK OUT
30” PVC SHOULDER PRESS
30” MOUNTAIN CLIMBERS

SHOULDER PRESS
4X4 70% 1RM
REST 60”/90”

EMOM 15′
HB MARGHERITA + NICOLE
3 ROUNDS TOTAL

MIN 1
4 DEVIL PRESS ONE ARM
9 CLEAN AND PRESS

MIN 2
9 FR LUNGES
7 DB THRUSTERS

MIN 3
13 DB R SWING
12 DB ONE ARM PHS

MIN 4
MAX CAL ROW

MIN 5
MAX CAL BIKE

WORKOUT DEL GIORNO

29/11/2022

WARM UP
30” JUMPING JACKS PVC
30” PVC PASSTHROW
30” PVC THRUSTERS

STRENGHT
EMOM 8′
ODD. 5 SCAPP PULL UP + 5/7 PULL UP STRICT
EVEN. 20” PLANK + 3 DIAMOND PUSH UP + 3MALTESE PUSH UP

WOD
AMRAP 9′
3 SLAM BALL
6 LUNGES WITH BALL OH
9 AIR SQUAT

AMRAP 9′
4 PUSH PRESS
8 FRONT SQUAT
12 SIT UP

Rx 40/25 Kg – 10/8Kg
Int 30/20 Kg – 8/6 Kg
Scl 20/15 Kg – 6/4 Kg

WORKOUT DEL GIORNO

28/11/2022

GENERIC WARM UP
1′ row or bike while partner hold plank then switch

SPECIFIC WARM UP
2 set
10 Plate reverse lunges
10 plate shoulder press
5 jump over the plate

Complex unbroken – build max load

1 power clean + 1 hang power clean + 1 stoh

New round every 60″X 5 sets

Amrap 6 Min
1 deadlift (aumenta di una rep ogni giro)
3 bar muscle up

Rest 1 min
Then 2′ max Bp over bar

WORKOUT DEL GIORNO

25/11/2022

GENERAL WARM UP
2′ ON MACHINE

SPECIFIC WARM UP
10 KANG SQUAT
10 SHOULDERS TAPS
30 J JACKS

WOD REVIEW

WOD
EMOM 24′ (3 RND TOT)
0-2′ – 15 BOX JUMP + 20
BOX DIP

2-4′ – 30″ PLANK WALK OUT + 30 SIT UP

4-6′ – 20 1XDB GOBLET SQUAT + 10 PUSH UPS HAND RELEASE

6-8′ – 8/10 PULL UPS/RING ROW + 15 1XDB FR REVERSE LUNGES

WORKOUT DEL GIORNO

24/11/2022

SPECIF WARM UP
1′ HOLLOW
1′ ARCH
1′ MOUNTAIN CLIMBER

EMOM 10′
ODD. 5 SWING + 5 T2B
EVEN. 10/12 REPS PISTOLS SQUAT

TEAM OF TWO
12 ROUNDS
I GO YOU GO
10 THRUSTERS
10 AMERICAN SWING
(1+1) 15 SYNCRO AIR SQUAT

Rx 24/16 kg
Int 20/12 kg
Scl 16/18 kg

WORKOUT DEL GIORNO

23/11/2022

WARM UP
2′ MACHINE

SPECIFIC WARM UP
10 OH LUNGES PVC
5+5 SINGLE LEG DL PVC
8 FLOOR T2B

WOD 1
AMRAP 12′
GRUPPO A
8 OH LUNGE ONE ARM
12 DB SNATCH
16/12 CAL ROW/BIKE
REST 3′

WOD 2
AMRAP 12′
GRUPPO B
8 WALL BALL
12 PUSH JERK ONE ARM
20 K2C

AND SWITCH

WORKOUT DEL GIORNO

22/11/2022

WARM UP
3′ on a machine
30 shoulder tap
20″ hollow hold
20″ arch hold
10 down and ups

EMOM 10′
ODD 10 banded Push up
+ 5 push up regular

EVEN 7/10 Ring rows
+ 10″ slam ball

WOD team of 2
HB GEGIA +22

×5 ROUNDS
22 syncro sdhp
22 syncro FS
Every 2′ perform 10 syncro sit up MB

WORKOUT DEL GIORNO

21/11/2022

Warm up
2 Min machine a scelta
1 Min plank
30″ hang on bar

Skill kipping pull ups (5/6 Min)
Hollow 10″
Arch 10″
5 swing
5 kip swing
3 swing più 1 pull up
3/⁵ pull ups

Emom 8 Min

A. 7/10 pull ups anche con elastico
B. double under
40″ on 20″off


Wod HB Cristiano +31
3′ on 1′ off X 3 rounds (12′ total)

3 bp over
6 box step over one db
9 push Press 1 db tenuto per le due teste

WORKOUT DEL GIORNO

18/11/2022

WARM x2
30 jump on plate
20 GTOH
10 BP ON PLATE

WOD REVIEW

WOD HB ALESSIA +25
TEAM OF 2

FROM 0′ TO 10′ MAX CAL
A MAX CAL ROW WHILE PARTNER HOLD FROM RACK 2 X DB OR KB

FROM 10′ TO 20′ AMRAP
26 BOX JUMP SLIT
26 GTOH BAR SPLIT

FROM 20′ TO 30′ AMRAP
26 PULL IPS SPLIT
26 BP OVER BAR SYNCRO

WORKOUT DEL GIORNO

17/11/2022

WARM UP
2′ on machine

WARM UP SPECIFIC
10 burpees
10″jumping jack
10″ squat jump

TEST
A. 2K ROW
B. CORE
EMOM 12′
1. 30″ R.TWIST
2. 30″ CHINE PLANK
3. 30 HOLLOW ROCK
4. REST

WOD
A. AMRAP 4′
2DB
5 CLUSTERS
10 SLAM BALL

1′ REST

B. AMRAP 4′
2DB
4 DEVIL PRESS
8 T2B

WORKOUT DEL GIORNO

16/11/2022

WARM UP
3′ on machine

WARM UP SPECIFIC
activation and mobility
banded and barbell

TEST
15′-20′
1rm power snatch
1rm squat snatch

WOD
4RFT
TEAM OF TWO
8 pull up (split)
14 syncro ohs (empty bar)
*every rounds perform
10 push ups hands release syncro
T.c. 10′

WORKOUT DEL GIORNO

15/11/2022

WARM UP
3′ on machine

WARM UP SPECIFIC
activation and mobility
banded and barbell

TEST
15′-20′
1rm power snatch
1rm squat snatch

WOD
4RFT
TEAM OF TWO
8 pull up (split)
14 syncro ohs (empty bar)
*every rounds perform
10 push ups hands release syncro
T.c. 10′

WORKOUT DEL GIORNO

14/11/2022

GENERIC WARM UP
2′ ON MACHINE

SPECIFIC WARM UP
ACTIVATION AND MOBILITY

TEST
1 RM POWER CLEAN + SQUAT CLEAN

WOD
AMRAP 10′

1DL
3 BP OVER THE BAR
6 KB THRUSTERS

WORKOUT DEL GIORNO

12/11/2022

WARM UP
Burpees

WOD REVIEW

WOD TEAM OF 3

Accumulate 100 Db butpees STOH
( A+B WORK , C REST)

Accumulate
100 cal row
100 cal bike

Accumulate
150 wall ball
Passages

T.c. 30′

WORKOUT DEL GIORNO

11/11/2022

GENERIC WARM UP
20″ skip alto
20″ skip basso
30″ jumping jack

SPECIFIC WARM UP
15 scap pull up
15 swing on bar

TEST
2K ROW CAL TEST

EMOM 10′
EVEN 20 T- Touches
ODD R- twist

WOD team of 2 4 time
9 synchro A.S.
15 synchro OH lunges one arm
21 synchro s2oh one arm
And back

WORKOUT DEL GIORNO

10/11/2022

WARM UP
ball game

TEST
BIKE SPRINT
30 cal rest 1:1
20 cal rest 1:1
10 cal rest 1:1

WOD 8′ AMRAP
1 burpee with DB
2 gtoh plate
3 slam ball
* every round add one bp

WORKOUT DEL GIORNO

09/11/2022

GENERIC WARM UP
50 jumping jack pvc

SPECIFIC WARM UP
10 squat jump
7+7 split ohs lunges
10 push press pvc

SKILL : split jerk

TEST 1 rm split jerk

WID HB CHIARA +37

For time
37 2xdb hang snatch
37 2xdb renegade row
37 2xdb hang squat clean

WORKOUT DEL GIORNO

08/11/2022

GENERIC WARM UP
Animal walks

SPECIFIC WARM UP
WITH MB
10 DL
10 DL+ SHRUG
10 FRONT SQUAT
10 SQUAT CLEAN

TEST FIND 1 RM P.CLEAN
S. CLEAN

WOD HB MIRCO +48
AMRAP 12′ TEAM OF 2
1 GO YOU GO
4 thruster
8 t2b
Every round perform 12 synchro sit up with mb

WORKOUT DEL GIORNO

07/11/2022

GENERIC WARM UP
2′ on a machine

SPECIFIC WARM UP
yoga barbell routine

SKILL: SNATCH
test 1 RM in 15 ‘

WOD 6 round 4 TIME
12 American swing
7 push up
16 pistols

WORKOUT DEL GIORNO

05/11/2022

GENERIC WARM UP
roxane

SPECIFIC WARM UP
30″ PLANK
30″ SKIP ALTO
30″ SKIP BASSO

STRENGTH every 2′ for 8′
15 v-up
15 arch up

WOD 4 TIME 8 ROUNDS
HB TOSCA!
6 PULL UP
9 DEVIL PRESS ONE ARM
11 WALL BALL

WORKOUT DEL GIORNO

04/11/2022

WARM UP
1′ SDHP
1′ plank shoulder touches
1′ j j pvc

ROWING TEST
600 – Rest 1-1
400 – rest 1-1
200 rest 1-1

WOD HB Paolo e Caterina + 58

58 BW lunges
58 2 DB deadlift
58 Air squat
58 HPC2DB
58 Sit up
58 STOH 2db

WORKOUT DEL GIORNO

03/11/2022

WARM UP
run row bike

30” jumping lunges
30” pvc push press
30” hollow to arch

EMOM 6′
odd. 12 bulgarian split squat
even. 20” wall sit + 5 squat jump

switch

in 6 minutes
find max rep hspu

WOD
TEAM OF TWO – I GO YOU GO – AMRAP 10′

3 t2b
6 dl
10 air squat

WORKOUT DEL GIORNO

02/11/2022

WARM UP
3′ on a machine
1′ down and up
1′ plank jumping jack

TEST
1) BIKE 15″ SPRINT 45″ OFF
X5 SERIE

2) EMOM 6′
ODD :12 DEFICIT PUSH UP

EVEN: 16 BENT ROW GORILLA

WOD AMRAP 9′
POWER SNATCH
LATERAL BURPEES OVER
tabellina del 3

WORKOUT DEL GIORNO

29/10/2022

GENERAL WARM UP 

2 lap run

 

SPECIFIC WARM UP

 

50 jumping jacks

25 m. Climbers

10 inch worm

 

STENGTH

CORE

100 one leg v-up

2′ rest

100 alt arch ups

2′ rest

100 dead bugs

 

WOD

20 One arm devil press

30 one arm squat snatch

80 du/240 su

30 one arm OH lunges

20 one arm S2OH

WORKOUT DEL GIORNO

28/10/2022

GENERIC WARM UP
10 cal on machine

SPECIFIC WARM UP

30” squat+press forward with plate
30” gtoh with plate
30” floor press with plate

Skill Bench press

Strength test 1 RM
Bench press OR BS OR FS OR DL

WOD
For time tot. 12’
Team of 2 – i go you go

5’ amrap
3 c&j
3 strict Pull up

Rest 2’

Amrap 5’
3 hang squat clean
3 t2b

WORKOUT DEL GIORNO

27/10/2022

GENERIC WARM UP
10 cal row/bike/ski

SPECIFIC WARM UP

Mobility for squat
Barbell routine

SKILL: FRONT SQUAT

Strength test 1 Rm
Front squat

WOD

3 round For time
27 deadlift (split)
10 push press (each)
22 pistol (split)

WORKOUT DEL GIORNO

25/10/2022

WARM UP

30″ SKIPP ALTO 

30″ SKIPP BASSO

30″ PLANK

30″ CHINE PLANK

 

PNF AND DINAMIC MOBILITY

 

TEST 1RM BACK SQUAT

7X5 SETS 50/60% – REST 2′

 

WOD 

SCORE IS MAX REPS

 

AMRAP 2′ WALL BALL

30″ REST 

AMRAP 2′ PUSH UPS

30″ REST

AMRAP 2′ SQUAT SWING

30″ REST

AMRAP 2′ V-UP

30″ REST

AMRAP 2′ MAX CAL ROW

WORKOUT DEL GIORNO

24/10/2022

WARM UP
2′ run or row or bike

MOBILITY AND ACTIVATION

TEST: FIND 1 RM IN 15′ OF SHOULDER PRESS/ PUSH PRESS / PUSH JERK

WOD
7 Rounds
3 BP Pull UPS
6 Heavy Russia sit up
9 2x DB/KB CnJ

WORKOUT DEL GIORNO

21/10/2022

GENERIC WARM UP
Run or row or bike

SPECIFIC WARM UP
X3
10 shoulder taps
10 diamond push ups
20″ plank

STENGHT : BENCH PRESS

WOD: TEAM OF TWO
AMRAP 8′

22 thrusters SYNCHRO kb or db
34 box jump split

WORKOUT DEL GIORNO

20/10/2022

WARM UP
2′ bike, row or run

SPECIFIC SQUAT ACTIVATION

TEST DAY:
Find in 15′ 1RM of FRONT SQUAT

WOD: cash in 400 my run
With plate

40/30/20 air squat
9/7/5 renegade rows

WORKOUT DEL GIORNO

19/10/2022

WARM UP
x2
30″ skipp alto
30″ skipp basso
30″ gtoh plate
30″ hip thrust plate

stenght test
1rm DL in 15′
10/8 EB – 8/5 30-40% – 4/2 50/60% -2 70/80%
heavy singles up yo max load

HB SARA + GIULIA
4rft – tc 11′
8 hspu
12 ohs
68 du/su

WORKOUT DEL GIORNO

18/10/2022

GENERIC WARM UP
2′ bike or 1 lap run

SPECIFIC WARM UP
specific shoulder mobility

TEST DAY
Find 1rm max shoulder press

SKILL REVIEW

WOD
21-15-9
2 DB FRONT LUNGES
PULL UPS

WORKOUT DEL GIORNO

17/10/2022

WARM UP
2′ on a machine
+ attivazione specifica

SKILL
back squat

TEST DAY
Find in 15′ 1 rm back squat

WOD AMRAP 8′
tabellina del 3
DB SNATCH
GOBLET SQUAT
PUSH UPS

WORKOUT DEL GIORNO

15/10/2022

GENERIC WARM UP
1lap run + 2′ bike

SPECIFIC WARM UP
Barbell routine

STENGTH: E2MOM EVERY 2′ PERFORM

1 DL
1 P. CLEAN BELOW KNEES
1 H. P. CLEAN
1 F. SQUAT

WOD cash in 400 mt run
Then 5 rounds of:
60 du / 120 su
6 S2OH
cash out 400 my run

WORKOUT DEL GIORNO

14/10/2022

WARM UP

1lap run
1’plank
1′ plank Chinese
1′ gtoh bw

CORE CONDITIONING
x5 rest 1′
10+10 lateral plank toes touch
30 hold v- sit up
30″ bycicle crunch
30″ side to side

WOD MIAMI WORKOUT 2-3-4 TEAM OF TWO
1K row / 16 cal bike
50 thruster EB
30 Pull ups
Then with no rest
150 well ball
Then no rest
21-15-9
Thruster
Pull ups

WORKOUT DEL GIORNO

13/10/2022

WARM UP

Sally up Sally down

STRENGTH

Seated back squat
2×85% x 5 sets
Rest 90″

WOD 30 ROUNDS

2 DB or KB clean and press
4 t2b
8 slam ball

WORKOUT DEL GIORNO

12/10/2022

WARM UP
2 LAP RUN

X2
30″ PLANK WALKOUT
30″ PLANK JACKS
30″ GTOH PLATE 5/10

WOD REVIEW

WOD
TEAM WOD
FOR TIME
200 KB SWING + SQUAT (SPLIT)
150 WALL BALL (SPLIT)
100 SYNCRO HANG KB SNATCH 1 ARM
50 BURPEES SYNCRO

WORKOUT DEL GIORNO

11/10/2022

GENERIC WARM UP

Pvc game

SPECIFIC WARM UP

Barbell routine + skill review

STRENGHT

Complex
EMOM 10′ 5 ROUND
Power snatch
Hang push snatch
OHS
Find max load

WOD HB SIMONE E FRANCESCO !

4 THRUSTER
8 BURPEES
1 MUSCLE UP
7 BOX JUMP

FOR TIME 5 RND

WORKOUT DEL GIORNO

10/10/2022

warm up
2’ machine
+
mobility and activation

strenght
6 rounds
rest 1’
RDL (10)
+
REVERSE LUNGES (5+5)
+
BULGARIAN SPLIT SQUAT (5+5)

wod
HB GUIDO +45
accumulare 45
HANG SQUAT CLEAN
every 9 reps perform
200mt run

cash out 45 fs

WORKOUT DEL GIORNO

07/10/2022

WARM UP
2 lap run

Skipper + pvc

WOD REVIEW

WOD HB LUCIA, FABIO E CHIARA! +120

Team of 4 ( a+ b + c + d)

240 k2c a+b while c+d hold plate

240 GTOH BAR c+d while a+b hold one bar in hang

240 push up a+b while c+d hold plank

240 deadlift c+d while a+b run

WORKOUT DEL GIORNO

05/10/2022

WARM UP
X3
20” skipp alto
20” skipp basso
20” jump ig jack
20” plank hip rotation

CORE STRENGHT
4 sets
12 weigthed strict k2b (mb)
15 stiff leg sit ups (mb)
18 flutter kikcks + 20” hold L-sit
rest 1’ btw sets

WOD
18 – 15 – 12 – 9
sumo dl (Rx 50/35 Kg)
Pull ups
gtoh plate (Rx 20/10Kg)
*every 2’ perform 5 burpees

WORKOUT DEL GIORNO

04/10/2022

warm up
1 lap run
bb routine

skill power clean

strenght 5 sets
2 power clean
3 front squat
1.30 rest btw sets

WOD amrap 4
12 kb push ups
12 hang kb clean one arm
12 goblet squat
rest 1
9 “””””””
9 “””””””
9 “””””””
————
6 “””””””
6 “””””””
6 “””””””
rx 24/16 int 20/12 scl 16/8

WORKOUT DEL GIORNO

03/10/2022

Warm up
Animall walks
Barbell routine

Strenght
80%1rm x 4 round

2 Snatch deadlift
2 snatch pull
2 snatch completi

New round evey 90”

Wod:
Hb Xavier e matteo +93

For time

93 kb deadlift
70 american swing
46 box jump
93 goblet squat
23 kb clean

WORKOUT DEL GIORNO

28/09/2022

WARM UP GENERIC
RUN AND PLAY
SQUAT ROUTINE

STRENTGH
FRONT SQUAT
3 REP 70/80% 1 RM
+
3 SQUAT JUMP + 3 BROAD JUMP
REST 2′ X 4 SETS

WOD
HB JACOPO +18
AMARP 7′
X3
10 WALL BALL
18 HDB SNATCH
MAX REP BP ON PLATE
REST 1′
AMARAP 7′
X3
10 WALL BALL
18 PP 1 ARM
MAX BP ON PLATE

WORKOUT DEL GIORNO

27/09/2022

WARM UP
2′ ON MACHINE

WARM UP SPECIFIC
BB ROUTINE

STRENGTH
WL COMPLEX
1 SNATCH ANY STYLE
3 PUSH PRESS SNATCH GRIP
5 OVERHEAD SQUAT

4 ROUNDS – REST 1’BTW SETS

WOD
FOR TIME
24 DL
12 SNATCH
30 K2C

18 DL
9 SNATCH
30 PULL UPS

12 DL
6 SMATCH
30 T2B

WORKOUT DEL GIORNO

26/09/2022

WARM UP
4 ‘ AMRAP WITH PLATE
20 JUMP ON PLATE
10 SQUAT ON PLATE
10 SHOULDER TOUCHES

STRENTGH C&J
EMOM 10′
5 REPS EVERY MIN
BUILD MAX LOAD FROM 50%

WOD
HB CRI + COSTY
36 SQUAT
12 DB THRUSTERS
36 REVERSE LUNGES 2XDB FR
12 DB THRUSTERS
36 DB RUSSIAN SIT UPS 1XDB
12 DB THRUSTERS
36 SQUAT PLATE

*5 BP EVERY 2′

WORKOUT DEL GIORNO

23/09/2022

Warm up
Run and play
Yoga bb routine

Strength
10 Hip thrust + 10 kb rdl
Build max load – rest 90” x 5 sets

Wod
Hapoy Bday Ilenia
For Time
19 Devils Press
5 Wall Walks
38 Box Jump Overs
5 Wall Walks
76 Wallballs (10ft)
5 Wall Walks
38 Box Jump Overs
5 Wall Walks

WORKOUT DEL GIORNO

22/09/2022

WARM UP
2’ on machine

WARM UP SPECIFIC
mobility and activation

STRENGTH
back squat
1 set x 10 rep 50% 1 rm
2 set x 7 rep 60-65% 1 rm
3 set x 4 rep 75-80% 1 rm

WOD HB COACH FABIO!!!!!
team of 2 (A+B)
4 round for time
31 power snatch(split)
Max cal bike/row
Change ad you need
Score accumulate max cal

Rx 50/30kg
Int 40/20kg
Scl 30/15kg

WORKOUT DEL GIORNO

21/09/2022

WARM UP

10 SINGLE LEG HIP THRUST

15 SQUAT IN AND OUT

20 MOUNTAIN CLIMBERS

 

STRENGHT

EVERY 90″ X 7 SETS

2 SQUAT CLEAN

2 POWER CLEAN

2 HANG POWER CLEAN

FROM 40/50% UP TO MAX

 

WOD 

5 ROUNDS

12 WALL BALL 

8 PUSH PRESS 50/35KG

2/4 BAR MUSCLE UP

Rx 50/35kg

Int 40/25kg

Scl 30/20kg

WORKOUT DEL GIORNO

20/09/2022

WARM UP GENERIC
2′ ON MACHINE

WARM UP SPECIFIC
AMRAP 4′
10 RUSSIAN BABY MAKER
7 KANG SQUAT
4 BURPEES

STRENGHT
GYMNASTIC
E2MOM 12′
A) 30″ PARALLET (O BOX) L-SIT
+
30″ HOLLOW ROCK ON FLOOR
B) 30″ SWING ON BAR
+
30″ AROUND THE WORLD ON BOX

WOD AMRAP 12′
1 RENEGADE ROW 2XDB 22.5/15
10 AMERICAN SWING 24/16
20 SIT UP
EVERY ROUND ADD 1 REP RENEGADE ROW

WORKOUT DEL GIORNO

19/09/2022

WARM UP
1′ step ups be

WOD 1000 STEP UP

with backpack

CHAD HERO WOD

50′ T.C.

WORKOUT DEL GIORNO

16/09/2022

General Warm up
2’bike + 2′ row

SPECIFIC WARM UP
10 pvc pass through
10 good morning
10 oh lunges
10 pvc floor t2b

STRENGTH CORE 4 SETS

15+15 crossover crunch
15 slide to slide in & out
15 star v up
15 plank step up

WOD MAX EFFORT
2x

2′ DB front squat
1′ rest

2′ wall ball
1′ rest

2′ dbpush press
1′ rest

2′ t2b
1’rest

2′ burpees

WORKOUT DEL GIORNO

15/09/2022

Warm up:
sally up sally down plank

Swarm up
1 min hang on bar
1 min plate floor press
1 min arch hold

Wod running cindy
Hb laura +31
Amrap 31 min
10 pull ups
15 push ups
20 squat
200 mt run

Tabata core:
V ups max rep

WORKOUT DEL GIORNO

13/09/2022

1 lap run
5 snatch deadlift
5 strict press snatch grip
5 ohs
5 muscle snatch

Skill snatch

Find max load in 10’
1 power snatch
3 hang squat snacth
2 ohs

Wod
For time
5 b. muscle up/ 5 jump. bmup/10 jump. c2b
10 2xdb split clean
15/10 cal bike/row

5
15
30/20

5
20
45/30

WORKOUT DEL GIORNO

12/09/2022

WARM UP
1 LAP RUN

WOD REVIEW

WOD HB SONIA E DEBORAH
CASH IN 510 SU/DU/MIX

THEN 10 ROUNDS (EACH)
10 THRUSTER EMPTY BAR
6 BP BOX JUMP OVER

CASH OUT
2 LAP BARBELL CARRY

WORKOUT DEL GIORNO

09/09/2022

Warm up
Run and play / animal walks

Specific warm up 1 set
10 elbows turn over
10 muscle clean
10 front squat
10 push jerk

Emom from 0 to 6′
3 cnj every min
From 60% up to max 75%

From 6 to 10
Emom 1 cnj from 80% to max

Wod
In a 12 min Windows

by in 400 mt run (2 lap run)
Then Amrap
1 Wall walks
5 deadlift bw
7 box jump
15 box dips

WORKOUT DEL GIORNO

08/09/2022

WARM UP
2 lap run

SPECIFIC WARM UP
X2
30” hollow to arch
15”+15” windmill bw
30” inchwarm
10 Kant squat

WOD HB ROSITA!!!!
A] AMRAP 8’
12 cal bike
8 t2b/16 k2c
48 lunges fr 1 arm
rest 2”
B] AMRAP 8’
12 cal row
12 as kb
48 goblet squat
rest 2’
C] AMRAP 8’
6 burpees over kb
12 hang kb snatch
48 sit up with kb

WORKOUT DEL GIORNO

07/09/2022

WARM UP
2’ on machine

SPECIFIC WARM UP
X3
10 plank SHOULDER taps
10 gtoh plate
10 cossak al squat

STRENGHT
PUSH PRESS
5×4 60-65%
4×3 70-75%
3×2 75-80%
rest 1’ btw sets

WOD
3-6-9-12-15-18-21
wall balls
shuttle run with medball

WORKOUT DEL GIORNO

06/09/2022

WARM UP
2 lap run
x2
30” plank + 10 scap pull ups
20 mountain climber
10 up&down

STRENGHT
Bench Press

4×3 set 70%
3×2 set 75-80%
1×2 set 80-85%

rest 1’ btw set

WOD
FOR TIME
21-15-9
PUSH ups hr
clusters

Rx 50/53
Int 40/25
Scl 30/15

WORKOUT DEL GIORNO

05/09/2022

WARM UP
2 min on machine

activation and mobility

STRENGHT
BACK SQUAT
1x 80% + 4x 60%
rest 2’ x4 sets

WOD HB RICCARDO
60 cal ROW/bike (split)
30 syncro db snatch
1 lap syncro run
30 hang db snatch syncro
60 du (180 su) each
30 syncro PUSH press one arm

WORKOUT DEL GIORNO

02/09/2022

WARM UP
2 LAP RUN
+
2 set
10 plate gtoh
20 jump on plate
10 plate chest press
+
yoga bb routine

wod review

HERO WOD “HAVANA”
25’ AMRAP

150 du
50 push up
15 power clean
Rx 84/57

100 du
30 push up
10 power clean
Int 60/45

75 su
20 push up
10 power clean
scal 35/25

WORKOUT DEL GIORNO

31/08/2022

WARM UP
1 LAP RUN

2ROUNDS
10 PLATE STRICT PRESS
10 PLATE GLUTEN BRIDGE FROM GROUND
5 DIAMOND PUSH UPS
20″ JUMPING JACKS

STRENGTH
SPLIT JERK
5X2 SET 50% – 4X2 SET 55% – 3X2 SET 60%
REST 60″ BTW SET

WOD HB MATTEO RETINI!!!
FOR TIME
68 AS
34 KB OH REVERSE LUNGES 1 ARM
68 BOX JUMP OVER
34 T2B/K2C

WORKOUT DEL GIORNO

30/08/2022

Warm up
2 min machines
1 min plank
30″ wall sit

Strenght back squat

5 x 1 60%
3×2 70%
1×3 80%

Rest 60” btw sets

Wod 2 rounds
20 2x Db push press
15 hspu
1 lap run
75 du / 150 su

WORKOUT DEL GIORNO

29/08/2022

WARM UP
1 RUN LAP
YOGA BB ROUTINE

EMOM 12′
FROM 0′ TO 6′
3 SQUAT SNATCH 80% 1RM

FROM 6′ YO 12′
6 CLEAN AND JERK 50% – 60% 1RM

WOD HB JACOPO!!!
AMRAP 12′
12 PULL UPS
39 SQUAT
12 PUSH UPS
39 LOUNGES

WORKOUT DEL GIORNO

26/08/2022

WARM UP: 2’ON A MACHINE

WARM UP SP: Mobility and Activation for SQUAT

STRENGTH: BACK SQUAT
7×3 60%
5×2 70%
3×1 80%
Rest 1′ btw sets

WOD AMRAP 12′
8 PUSH UP AND RELEASE
12 PISTOL
1 SNATCH
EVERY ROUND ADD 1 REP OF SNATCH

WORKOUT DEL GIORNO

25/08/2022

WARM UP
2′ ON MACHINE

WARM UP SPECIFIC
30″ DOWNWARD DOG REST
30″ PVC PASS TROUGHT
30″ PRONE ARCHER
30″ PUSH UP “T”

STRENGHT
PUSH PRESS
7X3 / 5X2 / 3X1
60% – 70% – 80%
REST 1″ BTW SETS

WOD
AMRAP 14′

3 BAR MUSCLE UP
6 DL
10 WALL BALL
—————-
6 JUMP BAR MUSCLE UP
6 DL
10 WALL BALL
—————-
9 JUMP C2B
6 DL
10 WALL BALL

Rx 60/45 Kg

WORKOUT DEL GIORNO

24/08/2022

Warm up
1 lap run
1’ squat
1’ down and up over bar
1’ plank

Specific warm up
Yoga bb routine

Strenght
Power clean
7×3 / 5×2 / 3×1
60% / 70% / 80%
Rest 1’ btw sets

Wod HappyB Ludovica!!!
5’ amrap cal row or bike (moderate)
4’ amrap double under (su)
3’ amrap t2b (k2c)
2’ amrap burpees target bar

WORKOUT DEL GIORNO

12/08/2022

Warm up

X2 sets

1 min row
1 min russian baby maker
1min row
1 min kneeling down and ups

Hero Wod ”SAMAN”
8 rounds for time

13 deadlift
17 wall ball
400 mt run

WORKOUT DEL GIORNO

11/08/2022

WARM UP
2 LAP RUN

WARM UP SPECIFIC
3 ROUNDS
20 PLANK JACK
10 SQUAT JUMP
5 SCAP PULL UPS

STRENGTH – GYMNBASTIC
EMOM 10′
ODD. 20″ SWING OMN BAR + MAX HOLD POSITION SUITCASE 2KB/DB
EVEN. 20″ HOLLOW POSITION ON FLOOR + MAX REP ARCH UPS

WOD HB RICCARDO +33
T.C 18′
ACCUMULATE 33 SQUAT CLEAN
EVERY BREAK PERFORM 5 BURPEES PULL UPS
Rx 60/45 Kg Int 50/35Kg Scal 40/25Kg

WORKOUT DEL GIORNO

10/08/2022

WARM UP
run and Play

AEROBIC CAPACITY
1 lap run
20 slamballs
50 su/du
Rest 90″
X4sets

WOD AMRAP 12′
14 db step up weighted
12 box jump
10 db snatch

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