WODs

Die HiLife Challenge startet am 6.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

a) mobility 3min
1:00 each
lat stretch
scorpions
cossack squats

b) warm up 5min
on every 2:30 x 2 rounds
10 ring rows
10 push ups
10 good mornings
remaining time plank hold

c) sumo deadlift 14min
3-5 sets 3 sumo deadlifts
(~82% of 1rm across)

d) conditioning 16min
amrap 16min
8 pull ups
12 push ups
16 sit ups

Die HiLife Challenge startet am 6.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. straight leg sit ups
3. scap. push ups
4. step back lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 hanging knee to chest
3. 8-15 push ups
4. 8-16 goblet step back lunges 24/16kg
5. rest

Die HiLife Challenge startet am 6.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

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

b) warm up 5min
amrap 5min
8 burpee deadlifts
8 double db hang snatch

*partner bikes

c) conditioning 32min
1 round
80/72/64cal bike
40 double db devil presses 22,5/15kg
into
2 rounds
40/36/32cal bike
20 double db devil presses
into
4 rounds
20/18/16cal bike
10 double db devil presses

*partner holds a double db front rack position

Die HiLife Challenge startet am 6.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

a) mobilty 3min
1:00 each
instep rotation
sumo squat stretch
scorpions

b) warm up 5min
3 rounds
12 medball squats
10 med ball presses
8 burbee box step ups

c) font squats 14min
3-5 sets 3 font squats
(~82% of 1rm across)

d) conditioning 16min
for time
45 burpee box jump overs 75/60cm
90 wall balls 20/14lbs

*partition however

MERRY CHRISTMAS!
Wir wünschen Euch allen eine frohes Weihanchtsfest und besinnliche Festtage.

OPEN GYM von 10-13:00 Uhr

myleo's 12 days of christmas
for time
1 wall climb
2 thrusters 50/35
3 hang power cleans
4 deadlifts 50/35
5 toes to bar
6 box jump overs
7 hand release push ups
8 pull ups
9 shoulder to overhead 50/35
10 front rack lunges 50/35
11 burpees over the bar
12 clusters 50/35

workout flow
1
2,1
3,2,1
4,3,2,1
etc.

MERRY CHRISTMAS!

Wir wünschen Euch allen eine frohes Weihanchtsfest und besinnliche Festtage.

Noch kein Geschenk? Verschenke eine Trainingskarte und die HiLife Challenge für einen perfekten Start ins neue Jahr!