WODs

  • Thu 11. Jan

    a) mobility 3min
    1:00 each
    hand walk
    inverted hamstring stretch
    calf stretch

    b) warm up 5min
    on every 2:30 x 2
    10 good mornings (empty bar)
    10 step ups
    remaining time row

    c) deadlift 15min
    4 x 10 deadlifts @ 60%
    last set is max reps

    d) conditoning 14min
    5 rounds for time
    15/12cal row
    15 box jumps
    15 deadlifts 85/60kg

  • Wed 10. Jan

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    kneeling lat stretch

    b) warm up 5min
    3 rounds
    10 push ups
    10 lunges
    10 ring rows

    c) bench press + strict pull up 18min
    5 sets
    5 bench press* @ 65-70%
    5-10 strict pull ups

    *5 sec down

    d) amrap 12min
    1 rope climb
    10 push ups on db 20/15kg
    10 db lunges 20/15kg

  • Tue 9. Jan

    a) mobility 3min
    1:00 each
    elbow instep rotation
    down dog to seal
    calf stretch

    b) warm up 5min
    on every 2:30 x 2
    50 single unders / 25 double unders (2nd rnd)
    10 kb good mornings
    10 plank push ups
    remaining time bike / ski

    c) turkish get up 6min
    amrap 6min
    alt. turkish get ups

    c) conditioning 22min
    6 rounds for time
    50 double unders
    25 kettlebell swings 24/16kg
    15/12 cal bike/ski

  • Mon 8. Jan

    Die HiLife Challenge startet: HEUTE - DAY 1!
    Nicht vergessen: Kick Off Zoom Call heute um 19:30

    a) mobility 4min
    1:00 each
    elbow instep rotation
    down dog to seal
    sumo squat stretch
    scorpion

    b) warm up 4min
    tabata (20sec on / 10sec off)
    squats
    push ups
    mountain climbers
    burpees

    c) back squat 12min
    3x3 back squats

    start at 80% and build from there

    d) conditioning 15min
    "HiLife Challenge Benchmark WOD"
    amrap 15min
    5 burpees
    10 sit ups
    15 squats

  • Sun 7. Jan

    Heute Nachmittag, 16:00 Nutrition Workshop in der Box! Anmeldung über Eversports (oder inklusive für myleo member, die an der HiLife Challenge teilnehmen.

    Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

    a) mobility 4min
    1:00 each
    elbow instep rotation
    hand walk
    kneeling lat stretch
    calf stretch

    b) warm up 8min
    2 rounds
    1:00 ring rows
    1:00 mountain climbers
    1:00 step ups
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 (jumping) pull ups
    2. 4-8 farmers carry (7,5m)
    3. 10-20 db box step ups
    4. 8-15 cal bike
    5. rest

  • Sat 6. Jan

    Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

    a) mobility 3min
    1:00 each
    partner shoulder stretch (each)
    handwalk

    b) warm up 5min
    3 rounds
    5 muscle cleans (increasing weights)
    5 burpees

    partner does ski (increasing pace)

    c) conditoning 34min
    in teams of 2
    amrap 6min x 5
    30 power cleans 50/35kg
    30 burpees over the bar
    max cal ski

    1min rest