Flash
Monday, April 1st, 2024 - Flash Class
General Warm-Up
3 minutes Cardio of Choice
- Into -
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight
- Into -
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight
Strength
Back Squats
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.
WOD
Workout Format
For Time (10 Minute Time Cap)
Competitive
30 Double Db Devil Press (60/40)
Performance
30 Double Db Devil Press (45/30)
Lifestyle
30 Double DB Clean and Jerks
Conditioning Warm-Up
5 Minutes to Do
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press
Notes
The Purpose Is to Lift Some Heavy Weight, Remeber a Devil Press Doesn’t Have to Be Snatched It Can Be Clean and Pressed Also