Flash
Monday, December 9th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)
Strength
Back Squat
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
Workout Format
2 Rounds for Time
Competitive
15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
Performance
15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
Lifestyle
15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders