WODs

  • Do. 19. Dez.

    Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

    a) mobility 3min
    1:00 each
    lat stretch
    scorpions
    seated pike stretch

    b) warm up 6min
    on every 2:00 x 3 rounds
    10 straight leg sit ups
    into
    1. remaining time bike
    2. remaining time run
    3. reamaining time ski

    d) skill toes to bar 8min
    - hollow hold
    - singele leg v-ups
    - high leg kip swings

    d) conditioning 24min
    amrap 24min

    2 sets
    2:00 cal bike
    1:00 toes to bar

    3:00 rest

    2 sets
    2:00 shuttle runs (10m)
    1:00 toes to bar

    3:00 rest

    2 sets
    2:00 cal ski
    1:00 toes to bar

  • Mi. 18. Dez.

    Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

    a) mobility 3min
    1:00 each
    instep rotations
    cossack squats
    samson stretch

    b) warm up 5min
    amrap 5min
    10 good mornings
    10 sumo stance squats
    10 scap. push ups

    c) sumo deadlifts 15min
    3-5 sets 5 sumo deadlifts
    (~78% of 1rm across)

    d) conditioning 12min
    amrap 12min
    12 alternating db snatches 22,5/15kg
    12 hand release push ups *

    *2 lanes single arm suitcase carry after each exercise

  • Di. 17. Dez.

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

    b) warm up 5min
    amrap 5min
    8 ring rows
    8 air squats
    200/150m row

    c) conditioning 24min
    for time
    50 pull ups
    500/450m row
    32 double db thrusters 2x15/10kg
    1000/900m row
    32 double db thrusters
    500/450m row
    50 pull ups

    d) core 4min
    tabata (20sec on/10sec off)
    rower pike ups

  • Mo. 16. Dez.

    a) mobility 3min
    1:00 each
    handwalk + scap. push up
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 push ups
    10 box step ups
    remaining time bike/ski

    c) bench press 13min
    3-5 sets 5 bench press
    (~78% of 1rm across)

    d) conditioning 17min
    6 rounds for time
    15/12cal bike/ski
    9 burpee box jumps 60/50cm

  • So. 15. Dez.

    a) mobility 4min
    1:00 each
    elbow instep rotation
    samson stretch
    hanwalk
    inverted hamstring stretch

    b) warm up 8min
    40sec on / 20sec off x2 rounds
    1. bike/ski
    2. air squats
    3. box step ups
    4. prisoner good mornings

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 8-15cal bike/ski
    2. 6-15 box jumps
    3. 8-15 goblet squats
    4. 8-15 kb swings 24/16kg
    5. rest

  • Sa. 14. Dez.

    a) mobility 3min
    1:00 each
    samson stretch
    instep rotations
    hand walk

    b) warm up 5min
    amrap 5min
    10 box step ups
    10 db deadlifts
    10 push ups
    * partner bikes

    c) conditioning 30min
    in teams of 2
    amrap 14min
    12/10cal bike
    12 devils press
    *partner holds push up position

    2:00 rest

    amrap 14min
    12 db hang clean and jerks 22,5/15kg
    12 weighted box step ups 60/50/50cm
    *partner holds push up position