WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
2 rounds
15 prone YTWs
10 scapula push ups
5 burpees

c) power snatch 12min
work up to a heavy triple power snatch

d) conditioning 10min
for time
50 power snatches 50/35kg

every 2min (starting at 0:00)
10 burpees over the bar

d) midline accessory 7min
2 sets for quality
10 roll outs
60 sec side plank / side

1min rest

a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
calf stretch

b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 step ups
remaining time row

c) deadlift 15min
4 x 10 deadlifts @ 60%
last set is max reps

d) conditoning 14min
5 rounds for time
15/12cal row
15 box jumps
15 deadlifts 85/60kg

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

b) warm up 5min
3 rounds
10 push ups
10 lunges
10 ring rows

c) bench press + strict pull up 18min
5 sets
5 bench press* @ 65-70%
5-10 strict pull ups

*5 sec down

d) amrap 12min
1 rope climb
10 push ups on db 20/15kg
10 db lunges 20/15kg

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 5min
on every 2:30 x 2
50 single unders / 25 double unders (2nd rnd)
10 kb good mornings
10 plank push ups
remaining time bike / ski

c) turkish get up 6min
amrap 6min
alt. turkish get ups

c) conditioning 22min
6 rounds for time
50 double unders
25 kettlebell swings 24/16kg
15/12 cal bike/ski

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