Flash
Monday, February 26th, 2024 - Flash Class
General Warm-Up
3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Wrist Stretch on Wall
Zercher Hold
-Into
6 Minutes to Perform
15 Empty Bar Barbell Zercher Squat
8 Barbell Zercher Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Zercher Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Zercher Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Zercher Squat @ Approx. 65% 1RM or Build Weight
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Wrist Stretch on Wall
Zercher Hold
-Into
6 Minutes to Perform
15 Empty Bar Barbell Zercher Squat
8 Barbell Zercher Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Zercher Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Zercher Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Zercher Squat @ Approx. 65% 1RM or Build Weight
Strength
Zercher Squat
5 Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
5 Zercher Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
WOD
Workout Format
4 Rounds for Time ~ 12 Minutes
Competitive
15 Double Db Squat Cleans (35/25)
10 Box Jump Overs (24/20)
10 Box Jump Overs (24/20)
Performance
15 Double Db Squat Cleans (25/15)
10 Box Jump or Step Overs (24/20)
10 Box Jump or Step Overs (24/20)
Lifestyle
15 Double Db Squat Cleans
10 Box Step Overs
10 Box Step Overs
Conditioning Warm-Up
5 Minutes to Do
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs
(Suggested Warm-up)
1-2 Rounds
4 Double Db Squat Cleans
4 Box Jump Overs