WODs

HiLife Challenge DAY 15

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

b) warm up 4min
on every 2:00 x 2 rounds
10 air squats
10 hang high pulls
10 push press
remaining time top of push up hold

c) back squats 12min
3 sets of
5 back squats
rest 20sec.
3 dumbbell squat jumps (very light)

d) skill 8min
power clean - front squat - push jerk

e) conditioning 10min
on the 1:00 x 10 sets
3 power cleans
3 front squats
3 push jerks

score is lowest weight

Skill Class 18:00

hang power clean + push jerk

HiLife Challenge DAY 14

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. box step ups
3. plank hold
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 kb box step ups 50cm
3. 8-15 knee to elbow
4. 8-15 bench dips
5. rest

Sunday Endurance for Open Gym

lactate threshold
8min row calories, 4min recovery echo bike
6min row calories, 3min recovery echo bike
4min row calories, 2min recovery echo bike
2min row , 1min recovery echo bike

row: rpe 5-6
bike: rpe 2-3

HiLife Challenge DAY 13

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

b) warm up 5min
amrap 5min
8 burpee deadlifts*
8 box step ups*
*partner is biking

c)conditioning 30min
for time
buy in
100/90/80cal bike
into

12 rounds
6 synchro single arm devils press 22,5/15kg
18 box jumps

into
buy out
100/90/80cal bike

HiLife Challenge DAY 12

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
samson stretch
scorpions

b) warm up 5min
amrap 5min
250/200m row
10 scap.push ups
10 air squats

c) thruster 12min
3 sets 12 thursters
(build in weight)

d) conditioning 16min
4 rounds for time
40-30-20-10
wall balls 20/14lbs
500/450m row

HiLife Challenge DAY 11

a) warm up 6min
30sec on / 15sec off x2 rounds
1. hand walk
2. plank push ups
3. bike/ski
4. scap. pull ups

b) conditioning 35min
6 rounds for time
30 sit ups
25 push ups
20/18 cal bike/ski
15 pull ups

HiLife Challenge DAY 10

a) mobility 4min
1:00 each
hand walk
instep rotations
calf stretch
hip cross over

b) warm up 4min
4 rounds
10 elbow rotations
8 lunges
6 burpees

c) skill 10min
power clean

d) power clean 12min
3 sets 12 power cleans
(build in weight)

e) conditioning 8min
amrap 8min
1-2-3-4...
power cleans 60/40kg
burpee box jumps 60/50cm

Skill Class 18:00
power clean