Do. 16. Jan. 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 Post your score!
Mi. 15. Jan. 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 Post your score!
Di. 14. Jan. 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 Post your score!
Mo. 13. Jan. 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 Post your score!
So. 12. Jan. HiLife Challenge DAY 7 a) mobility 3min 1:00 each scorpions samson stretch handwalk b) warm up 6min 30sec on / 15sec off x2 rounds 1. bike/ski 2. hollow hold 3. scap. pull up 4. scap. push up c) conditioning 35min emom 35min (7 rounds) 1. 8-15cal bike/ski 2. 8-15 v-ups 3. 8-15 ring rows/jumping pull ups 4. 8-15 db push press 5. rest Sunday Endurance for Open Gym vo2 max 4 rounds 4min echo bike @ rpe 7-8 1min rest Post your score!
Sa. 11. Jan. HiLife Challenge DAY 6 a) mobility 3min 1:00 each hand walk + push ups inverted hamstring stretch scorpions b) warm up 5min amrap 5min 10 scap. push ups 5 down ups 10 good mornings *partner rows c) conditioning 34min 4 rounds for time 44 / 40 / 36 cal row 44 burpees over the bar 44 deadlifts 80/60kg Post your score!
