Flash
Friday, April 26th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank
Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank
Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank
- Into -
Every Minute on the Minute X 4 Minutes
7 Deadlifts Build to Your Starting Working Weight
20 Seconds Work / 10 Seconds Rest X 4 Rounds
1) Shuttle Run
2) Band Good Mornings
3) Band Row
4) Plank
Round 2
20 Seconds Work / 10 Seconds Rest X 4 Rounds
High Knees
Band Deadlifts
Band Row
Plank
Round 3
20 Seconds Work / 10 Seconds Rest X 4 Rounds
Butt Kicks
Empty Bar Deadlift
Band Row
Plank
- Into -
Every Minute on the Minute X 4 Minutes
7 Deadlifts Build to Your Starting Working Weight
Strength
Deadlifts
In As Many Sets As Needed In 9 Minutes
Build to a Heavy 7 Reps Deadlift
In As Many Sets As Needed In 9 Minutes
Build to a Heavy 7 Reps Deadlift
WOD
Workout Format
AMRAP ~ 15 Minutes
Competitive
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Performance
200M Run / Rest 30 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
400M Run / Rest 60 Seconds
600M Run / Rest 90 Seconds
Lifestyle
200M Run / Rest 60 Seconds
400M Run / Rest 90 Seconds
400M Run / Rest 90 Seconds