WODs

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

a) mobility 3min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 5min
amrap 5min
10 ring rows
10 air squats
10 step ups

c) back squat 12min
3x5 back squats

start at 78% and build to a heavy set

d) strict pull up 5min
1 set
max unbroken strict pull ups

e) conditioning 12min
amrap 12min
5 pull ups
10 front squats 35/25kg
15 box jumps 60/50cm

HAPPY NEW YEAR 2024!!!

SILVESTER OPEN GYM
10-13:00

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

b) warm up 6min
in teams of 2
10 push ups
10 air squats
10 straight leg sit ups
partner bikes

c) conditioning 30min
in teams of 2
for time
3k bike
50 push jerks 60/40kg
75 toes to bar
100 front squats
75 toes to bar
50 push jerks
3k bike

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
calf stretch

b) warm up 6min
2 rounds
1:00 good mornings
1:00 step ups
1:00 row

c) deadlift 12min
3x 1 deadlift @ 85%

d) conditioning 18min
in teams of 2
4 rounds for time
20/18/16 cal row
30 kb swings 32/24kg
40 box jumps 60/50cm

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
down dog to seal

b) warm up 5min
on every 2:30 x 2
10 sit ups
10 lunges
10 push ups
single unders

c) back squat 15min
5 x 3 tempo back squats @ 80%

5 sec bottom hold

d) conditioning 15min
amrap 15min
50 double unders
40 sit ups
30 db reverse lunges 20/15kg
20 burpees