WODs

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

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

HiLife Challenge DAY 5

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

b) warm up 4min
amrap 4min
10 elbow rotations
10 air squats
10 ring rows

c) front squat 14min
3-5 sets 1 front squat
(~89% of 1rm across)

d) conditioning 12min
for time
45 front squats 60/45kg
45 strict pull ups

*partition however

e) grip strength 4min
accumulate a 3min bar hang

* every time you come off the bar:
4 burpee to target

HiLife Challenge DAY 4

a) mobilty 4min
1:00 each
hand walk
lat stretch
instep rotation
samson stretch

b) warm up 4min
amrap 4min
10cal bike/ski
10 kb deadlifts
10cal ski/bike

c) conditioning 29min
3:30min on / 1:30min off x 6 rounds
18/14cal bike/ski
18 kb swings 24/16kg
max. cal bike/ski

d) core 4min
tabata 20sec. on/ 10sec. off
kb plank pull through

HiLife Challenge DAY 3

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

b) warm up 5min
3 rounds
12 air squats
10 plank push usp
8 medball presses

c) bench press 15min
3-5 sets 1 bench press
(~89% of 1rm across)

d) conditioning 15min
on every 1:00 x 4 rounds
amrap
1. hand release push ups
2. box jumps 60/50cm
3. wall balls 20/14lbs
4. rest

Skill Class 18:00
skill: wall ball

HiLife Challenge DAY 2

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

b) warm up 4min
amrap 4 min
10 pass throughs
10 lunges
175/150m row

c) skill 10min
power snatch

d) conditioning 20min
4 rounds for time
500/450m row
8 power snatches 60/40kg
10 db box step ups 60/50cm 1x22,5/15kg