Flash
Monday, April 22nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat
Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat
Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat
- Into -
In as Many Sets as Needed in 4 Minutes
7 Back Squat Build to Your Starting Working Weight
7/5 Cal Air Bike
10 Negative Push-Ups
10 Empty Bar Squat
Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat
Round 3
7/5 Cal Air Bike
10 Push-up
10 Empty Bar Squat
- Into -
In as Many Sets as Needed in 4 Minutes
7 Back Squat Build to Your Starting Working Weight
Strength
Back Squats
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Back Squat
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Back Squat
WOD
Workout Format
For Time (12 Minute Time Cap)
Competitive
40 - 30 - 20
Air Bike Cals
Push-ups
Air Bike Cals
Push-ups
Performance
40 - 30 - 20
Air Bike Cals
Elevated Push-Ups
Air Bike Cals
Elevated Push-Ups
Lifestyle
30 - 20 - 10
Air Bike Cals
Elevated Push-Ups
Air Bike Cals
Elevated Push-Ups