WODs

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

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