WODs

HiLife Challenge DAY 27

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

b) warm up 5min
amrap 5min
10 hang high pulls
10 straight leg sit ups
10 ring rows
*partner is biking

c) conditioning 30min
in teams of 2
for time

80/72/64cal bike
70 toes to bar
60 hang power cleans 50/35kg
50 burpees over bar
40 strict chin ups
50 burpees over bar
60 hang power cleans 50/35kg
70 toes to bar
80/72/64cal bike

HiLife Challenge DAY 26

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
scorpions

b) warm up 5min
amrap 5min
10/8cal row
10 air squats
10 push press

c) thruster 10min
on the 1:00 x 10 sets
1 thruster (building to heavy)

d) conditioning 18min
amrap 2min x 5 rounds
5 thrusters (80% of heavy single)
25/20cal row

rest 2 minutes between rounds
pick up where you left off

e) durability lunges 4min
30sec. on / 10sec. off x 6 rounds
(weighted) lunge hold

*alternate leg each round

HiLife Challenge DAY 25

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
samson stretch

b) warm up 5min
on every 2:30
10 cossack squats
10 good mornings
20 single under
reaminig time plank hold

c) sumo deadlift 15min
3 sets 10 sumo deadlifts
build in weight

d) conditioining 15min
5 rounds for time
10 single arm devil press 22.5/15kg
20-40-60-80-100 double unders

HiLife Challenge DAY 24

a) mobility 3min
1:00 each
lat stretch
scorpions
instep rotations

b) warm up 4min
amrap 4min
10/8cal bike/ski
10 scap. pull ups
10 ring rows

c) conditioning 24min
on the 3:00 x 8 rounds:
25/20cal bike/ski
10 pull-ups

score: slowest round

rx+ option:
chest to bar pull ups

d) core + arms 9min
for quality
90 empty barbell curls *

*every time you break
1:00 plank hold

Skill Class 18:00
pull up

HiLife Challenge DAY 23

a) mobility 4min
1:00 each
hand walk
calf stretch
lat stretch on box
scorpions

b) warm up 4min
amrap 4min
200/175m row
10 scap. push ups
10 box step ups

c) strict press 12min
3 sets 10 strict press
build in weight

d) conditioning 15min
3 rounds for time:
500m row
12 burpees
21 box jumps 60/50cm

e) shoulder health 4min
tabata (20sec. on/ 10sec. off)
prone press

HiLife Challenge DAY 22

a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
lat stretch

b) warm up 4min
on every 2:00 x 2 rounds
10 reverse lunges
10 straight leg sit ups
remaining time sik/bike

c) front squats 14min
3 sets 10 front squats
build in weight

d) conditioning 16min
amrap 4min x 4 rounds
16 toes to bar
16 front rack reverse lunges 50/35kg
max. cal bike/ski

no rest!
directly into

Skill Class 18:00
toes to bar