WODs

HiLife Challenge DAY 20

a) mobility 3min
hand walk
samson stretch
calf stretch

b) warm up 5min
amrap 5min
5 burpees
5/5 db deadlifts
10 lunges

*partener is rowing

c)conditioning 30min
in teams of 2
amrap 30min
30 db thruster 1x22,5/15kg
30 db snatches
30 jumping lunges (bodyweight)
30/27/24cal row

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