WODs

HiLife Challenge DAY 13

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

b) warm up 5min
amrap 5min
8 burpee deadlifts*
8 box step ups*
*partner is biking

c)conditioning 30min
for time
buy in
100/90/80cal bike
into

12 rounds
6 synchro single arm devils press 22,5/15kg
18 box jumps

into
buy out
100/90/80cal bike

HiLife Challenge DAY 12

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
samson stretch
scorpions

b) warm up 5min
amrap 5min
250/200m row
10 scap.push ups
10 air squats

c) thruster 12min
3 sets 12 thursters
(build in weight)

d) conditioning 16min
4 rounds for time
40-30-20-10
wall balls 20/14lbs
500/450m row

HiLife Challenge DAY 11

a) warm up 6min
30sec on / 15sec off x2 rounds
1. hand walk
2. plank push ups
3. bike/ski
4. scap. pull ups

b) conditioning 35min
6 rounds for time
30 sit ups
25 push ups
20/18 cal bike/ski
15 pull ups

HiLife Challenge DAY 10

a) mobility 4min
1:00 each
hand walk
instep rotations
calf stretch
hip cross over

b) warm up 4min
4 rounds
10 elbow rotations
8 lunges
6 burpees

c) skill 10min
power clean

d) power clean 12min
3 sets 12 power cleans
(build in weight)

e) conditioning 8min
amrap 8min
1-2-3-4...
power cleans 60/40kg
burpee box jumps 60/50cm

Skill Class 18:00
power clean

HiLife Challenge DAY 9

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

b) warm up 5min
amrap 5min
10 ring rows
10 scap. push ups
10/8cal row

c) chin up 10min
build to a heavy set of 5

d) strict press 10min
for quality
100 tempo strict press
(empty barbell)

e) conditioning 10min
40sec. on/20sec. off x 10 rounds
for max cal
row

HiLife Challenge DAY 8

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

b) warm up 5min
4 rounds
20 single unders
10 step back lunges
5/5 db deadlifts

c) front rack lunges 12min
3 sets 12 front rack lunges (6/6)
(build in weight)

d) conditioning 12min
amrap 12min
6 db snatches (r) 22,5\15kg
6 goblet reverse lunges
6 db snatches (l)
6 goblet reverse lunges
30 double unders

e) core 4min
tabata (20sec. on / 10sec. off)
side plank

Skill Class 18:00
dumbbell snatch