WODs

HiLife Challenge DAY 19

a) mobility 3min
1:00 each
lat stretch
scorpions
instep rotations

b) warm up 5min
amrap 5min
10/8cal bike/ski
10 scap. pull ups
10 scap. push ups

c) bench press 15min
3 sets of
5 bench press
- rest 20 seconds -
3 plyo push ups

d) conditioning 15min
amrap 15min
max unbroken strict pull ups
12/10cal bike/ski
max unbroken push ups
12/10cal ski/bike

HiLife Challenge DAY 18

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretches
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 box step ups
10 burpees
remainig time plank hold

c) deadlifts 14min
3- 5 sets 5 deadlifts
(build in weight)

d) conditioning 16min
for time
21-15-9 deadlifts, 100/70kg
42-30-18 box jumps 60/50cm
63-45-27 sit ups

HiLife Challenge DAY 17

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

b) warm up 5min
3 rounds
12/10cal row
10 medball squats
10 scap. push ups

c) conditioning 21min
amrap 5min x 3 rounds
30/24 cal row
15 burpees
30 wallballs 20/14lbs
15 burpees

rest 3min between rounds
*pick up where you left off

d) glutes + quads 8min
on every 2:00 x 4 sets
8/8 single leg rdl (medball)
remainig time bear hug wall sit

Skill Class 18:00
front squat

HiLife Challenge DAY 16

a) mobility 3min
1:00 each
handwalk
lat stretch
instep rotation

b) warm up 5min
amrap 5min
10 scap. pull ups
10/8cal bike/ski
10 ring rows

c) strict pull ups 12min
3-5 sets 5 strict weighted pull ups
(build in weight)

d) skill 5min
rope climb

e) conditioning 16min
10 rounds for time
15/12cal bike/ski
1 rope climb

HiLife Challenge DAY 15

a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
scorpionds

b) warm up 4min
on every 2:00 x 2 rounds
10 air squats
10 hang high pulls
10 push press
remaining time top of push up hold

c) back squats 12min
3 sets of
5 back squats
rest 20sec.
3 dumbbell squat jumps (very light)

d) skill 8min
power clean - front squat - push jerk

e) conditioning 10min
on the 1:00 x 10 sets
3 power cleans
3 front squats
3 push jerks

score is lowest weight

Skill Class 18:00

hang power clean + push jerk

HiLife Challenge DAY 14

a) mobility 3min
1:00 each
scorpions
samson stretch
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. box step ups
3. plank hold
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 kb box step ups 50cm
3. 8-15 knee to elbow
4. 8-15 bench dips
5. rest

Sunday Endurance for Open Gym

lactate threshold
8min row calories, 4min recovery echo bike
6min row calories, 3min recovery echo bike
4min row calories, 2min recovery echo bike
2min row , 1min recovery echo bike

row: rpe 5-6
bike: rpe 2-3