WODs

Die HiLife Challenge startet: HEUTE - DAY 1!
Nicht vergessen: Kick Off Zoom Call heute um 19:30

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
sumo squat stretch
scorpion

b) warm up 4min
tabata (20sec on / 10sec off)
squats
push ups
mountain climbers
burpees

c) back squat 12min
3x3 back squats

start at 80% and build from there

d) conditioning 15min
"HiLife Challenge Benchmark WOD"
amrap 15min
5 burpees
10 sit ups
15 squats

Heute Nachmittag, 16:00 Nutrition Workshop in der Box! Anmeldung über Eversports (oder inklusive für myleo member, die an der HiLife Challenge teilnehmen.

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch
calf stretch

b) warm up 8min
2 rounds
1:00 ring rows
1:00 mountain climbers
1:00 step ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 (jumping) pull ups
2. 4-8 farmers carry (7,5m)
3. 10-20 db box step ups
4. 8-15 cal bike
5. rest

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility 3min
1:00 each
partner shoulder stretch (each)
handwalk

b) warm up 5min
3 rounds
5 muscle cleans (increasing weights)
5 burpees

partner does ski (increasing pace)

c) conditoning 34min
in teams of 2
amrap 6min x 5
30 power cleans 50/35kg
30 burpees over the bar
max cal ski

1min rest

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility
1:00 each
scorpions
kneeling lat stretch
warrior squat
scapula push ups

b) warm up 5min
3 rounds
:10s overhead hold
5 press
:10s front squat bottom hold
5 front squats
1:00 single unders / double practice

c) strict press 12min
3x5 press

start at 78% and build to a heavy set

d) conditioning 18min
""Open WOD 17.5""
10 rounds for time
9 thrusters 40/30kg
35 double unders

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility 3min
1:00 each
handwalks
inverted hamstring sretch
bird dogs

b) warm up 6min
2 rounds
1:00 good mornings (empty bar)
1:00 bike / ski
1:00 straight leg sit ups

c) deadlift 15min
emom 15min
1-5: 3 deadlifts @ 80%
6-10: 2 deadlifts @ 85%
11-15: 1 deadlifts @ 90%

d) conditioning 12min
for time
20 deadlifts 100/70kg
30/24 cal bike
40 toes to bar
30/24 cal ski
20 deadlifts 100/70kg

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility & warm up 5min
1:00 each
row
elbow instep rotation
row
hand walk
row

c) push up 3min
1 set
max push ups

c) conditioning 30min
emom 30min
1: cal row
2: burpees