WODs

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility 3min
1:00 each
partner shoulder stretch (each)
handwalk

b) warm up 5min
3 rounds
5 muscle cleans (increasing weights)
5 burpees

partner does ski (increasing pace)

c) conditoning 34min
in teams of 2
amrap 6min x 5
30 power cleans 50/35kg
30 burpees over the bar
max cal ski

1min rest

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility
1:00 each
scorpions
kneeling lat stretch
warrior squat
scapula push ups

b) warm up 5min
3 rounds
:10s overhead hold
5 press
:10s front squat bottom hold
5 front squats
1:00 single unders / double practice

c) strict press 12min
3x5 press

start at 78% and build to a heavy set

d) conditioning 18min
""Open WOD 17.5""
10 rounds for time
9 thrusters 40/30kg
35 double unders

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility 3min
1:00 each
handwalks
inverted hamstring sretch
bird dogs

b) warm up 6min
2 rounds
1:00 good mornings (empty bar)
1:00 bike / ski
1:00 straight leg sit ups

c) deadlift 15min
emom 15min
1-5: 3 deadlifts @ 80%
6-10: 2 deadlifts @ 85%
11-15: 1 deadlifts @ 90%

d) conditioning 12min
for time
20 deadlifts 100/70kg
30/24 cal bike
40 toes to bar
30/24 cal ski
20 deadlifts 100/70kg

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

a) mobility & warm up 5min
1:00 each
row
elbow instep rotation
row
hand walk
row

c) push up 3min
1 set
max push ups

c) conditioning 30min
emom 30min
1: cal row
2: burpees

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 8.1.23 in allen Kursen!

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

b) warm up 5min
amrap 5min
10 ring rows
10 air squats
10 step ups

c) back squat 12min
3x5 back squats

start at 78% and build to a heavy set

d) strict pull up 5min
1 set
max unbroken strict pull ups

e) conditioning 12min
amrap 12min
5 pull ups
10 front squats 35/25kg
15 box jumps 60/50cm

HAPPY NEW YEAR 2024!!!