Wednesday, March 13th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds of Work / 5 Seconds of Rest

Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Dynamic Squats
Band Thrusters

-Into-

6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 4 Bench Press

Rest 2 Minutes

1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters

WOD

As Many Rounds as Possible in 8 Minutes