Flash
Friday, June 7th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Stiff Leg Deadlifts
10 Minutes
7 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets
10 Minutes
7 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets
WOD
Workout Format
For Time (20 Minute Time Cap)
Competitive
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
400 Meter Run
-Then-
5 Rounds Of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Performance
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
400 Meter Run
-Then-
5 Rounds Of:
10 Jumping Pull-Ups
20 Elevated Push-Ups
30 Air Squats
Cash-Out
400 Meter Run
Lifestyle
Buy-In
400 Meter Run
-Then-
5 Rounds Of:
10 Ring Rows
20 Elevated Push-Ups
30 Box Squats
Cash-Out
400 Meter Run
400 Meter Run
-Then-
5 Rounds Of:
10 Ring Rows
20 Elevated Push-Ups
30 Box Squats
Cash-Out
400 Meter Run
Notes
Round 1
6 Inchworm to Push-up
12 Med Ball Squats
12 Scap Pull-Ups
12 Empty Bar Stiff Leg Deadlift
Round 2
8 Push-up
12 Air Squats
8 Pull-Ups or Ring Rows
12 Empty Bar Stiff Leg Deadlift
6 Inchworm to Push-up
12 Med Ball Squats
12 Scap Pull-Ups
12 Empty Bar Stiff Leg Deadlift
Round 2
8 Push-up
12 Air Squats
8 Pull-Ups or Ring Rows
12 Empty Bar Stiff Leg Deadlift