WODs

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

HiLife Challenge DAY 21

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal ski/bike
2. 8-15 ring rows
3. 8-15 goblet squats
4. 2-5 wall walks
5. rest

Sunday Endurance for Open Gym

vo2max
until 200/160cal:
30sec. echo bike
30sec. rest
[rpe 8]

HiLife Challenge DAY 20

a) mobility 3min
hand walk
samson stretch
calf stretch

b) warm up 5min
amrap 5min
5 burpees
5/5 db deadlifts
10 lunges

*partener is rowing

c)conditioning 30min
in teams of 2
amrap 30min
30 db thruster 1x22,5/15kg
30 db snatches
30 jumping lunges (bodyweight)
30/27/24cal row

HiLife Challenge DAY 19

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

b) warm up 5min
amrap 5min
10/8cal bike/ski
10 scap. pull ups
10 scap. push ups

c) bench press 15min
3 sets of
5 bench press
- rest 20 seconds -
3 plyo push ups

d) conditioning 15min
amrap 15min
max unbroken strict pull ups
12/10cal bike/ski
max unbroken push ups
12/10cal ski/bike

HiLife Challenge DAY 18

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretches
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 box step ups
10 burpees
remainig time plank hold

c) deadlifts 14min
3- 5 sets 5 deadlifts
(build in weight)

d) conditioning 16min
for time
21-15-9 deadlifts, 100/70kg
42-30-18 box jumps 60/50cm
63-45-27 sit ups

HiLife Challenge DAY 17

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

b) warm up 5min
3 rounds
12/10cal row
10 medball squats
10 scap. push ups

c) conditioning 21min
amrap 5min x 3 rounds
30/24 cal row
15 burpees
30 wallballs 20/14lbs
15 burpees

rest 3min between rounds
*pick up where you left off

d) glutes + quads 8min
on every 2:00 x 4 sets
8/8 single leg rdl (medball)
remainig time bear hug wall sit

Skill Class 18:00
front squat