WODs

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

HiLife Challenge DAY 9

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

b) warm up 5min
amrap 5min
10 ring rows
10 scap. push ups
10/8cal row

c) chin up 10min
build to a heavy set of 5

d) strict press 10min
for quality
100 tempo strict press
(empty barbell)

e) conditioning 10min
40sec. on/20sec. off x 10 rounds
for max cal
row

HiLife Challenge DAY 8

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

b) warm up 5min
4 rounds
20 single unders
10 step back lunges
5/5 db deadlifts

c) front rack lunges 12min
3 sets 12 front rack lunges (6/6)
(build in weight)

d) conditioning 12min
amrap 12min
6 db snatches (r) 22,5\15kg
6 goblet reverse lunges
6 db snatches (l)
6 goblet reverse lunges
30 double unders

e) core 4min
tabata (20sec. on / 10sec. off)
side plank

Skill Class 18:00
dumbbell snatch

HiLife Challenge DAY 7

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. bike/ski
2. hollow hold
3. scap. pull up
4. scap. push up

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 8-15 v-ups
3. 8-15 ring rows/jumping pull ups
4. 8-15 db push press
5. rest

Sunday Endurance for Open Gym

vo2 max
4 rounds
4min echo bike @ rpe 7-8
1min rest

HiLife Challenge DAY 6

a) mobility 3min
1:00 each
hand walk + push ups
inverted hamstring stretch
scorpions

b) warm up 5min
amrap 5min
10 scap. push ups
5 down ups
10 good mornings

*partner rows

c) conditioning 34min
4 rounds for time
44 / 40 / 36 cal row
44 burpees over the bar
44 deadlifts 80/60kg

HiLife Challenge DAY 5

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

b) warm up 4min
amrap 4min
10 elbow rotations
10 air squats
10 ring rows

c) front squat 14min
3-5 sets 1 front squat
(~89% of 1rm across)

d) conditioning 12min
for time
45 front squats 60/45kg
45 strict pull ups

*partition however

e) grip strength 4min
accumulate a 3min bar hang

* every time you come off the bar:
4 burpee to target