Flash
Friday, December 29th, 2023 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength
Every 1:30 On The Minute x 4 Rounds
9 KB Deadlifts
9 KB Deadlifts
WOD
Competitive
Every Minute on the Minute X 8 Rounds
10/8 Cal Row
18 Double Unders
*Add 2 Double Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
10/8 Cal Row
5 Burpees
*Add 1 Burpee Every Round
10/8 Cal Row
18 Double Unders
*Add 2 Double Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
10/8 Cal Row
5 Burpees
*Add 1 Burpee Every Round
Performance
Every Minute on the Minute X 8 Rounds
8/6 Cal Row
18 Double Unders or 32 Single Unders
*Add 2 Double Unders or 5 Single Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
8/6 Cal Row
5 Burpees
*Add 1 Burpee Every Round
8/6 Cal Row
18 Double Unders or 32 Single Unders
*Add 2 Double Unders or 5 Single Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
8/6 Cal Row
5 Burpees
*Add 1 Burpee Every Round
Lifestyle
Every Minute on the Minute X 8 Rounds
30 Sec. Row
30 Sec. Single Unders
Into
Every Minute on the Minute X 9 Rounds
30 Sec. Row
30 Sec. No Push-up Burpees
30 Sec. Row
30 Sec. Single Unders
Into
Every Minute on the Minute X 9 Rounds
30 Sec. Row
30 Sec. No Push-up Burpees
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
10 Cal Row
10 Doubles
5 Burpees
10 Cal Row
10 Doubles
5 Burpees