Flash
Monday, August 14th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squats
Med Ball Good Morning
Med Ball Overhead Press
Ring Row
Supermans
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
10 Empty Bar Back Squat With Coach
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squats
Med Ball Good Morning
Med Ball Overhead Press
Ring Row
Supermans
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
10 Empty Bar Back Squat With Coach
Bathroom Break and Scaling Options:
WOD
Workout Format
As Many Rounds as Possible in 10 Minutes
Competitive
15/12 Cal Air Bike
10 Back Squat (165/125)
10 Back Squat (165/125)
Performance
15/12 Cal Air Bike
10 Back Squat (135/95)
10 Back Squat (135/95)
Lifestyle
1:30 Minute Air Bike
10 Back Squat
10 Back Squat
Cooldown
1 Minute per Stretch per Side
Half Saddle Quad Stretch
Half Saddle Quad Stretch