Flash
Friday, January 12th, 2024 - 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
KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts
WOD
Workout Format
For Time
Competitive
21-15-9
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Push Press (95/65)
Deficit Push-Ups (On 45 lbs Plates)
Air Bike Cals
Performance
21-15-9
Push Press (45/35)
Push-Ups
Air Bike Cals
Push Press (45/35)
Push-Ups
Air Bike Cals
Lifestyle
21-15-9
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals
Push Press
Elevated Push-Ups
15-9-6
Air Bike Cals
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike
5 Push Press (95/65)
5 Deficit Push-Ups (On 45 lbs Plates)
20 sec. Air Bike