Flash
Monday, January 8th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength
Goblet Squats
Every 1:30 on the Minute x 4 Rounds
12 Goblet Squats
Every 1:30 on the Minute x 4 Rounds
12 Goblet Squats
WOD
Workout Format
For Time, In Pairs, Split Reps
Competitive
50 Burpee Box Jumps
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Elbows
50 Burpees
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Elbows
50 Burpees
Performance
50 Burpee Box Step-Ups
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Chest
50 Burpees
50 Burpee Pull-Ups
50 Alternating Lunges
50 Knees to Chest
50 Burpees
Lifestyle
50 No Push-up Burpee Box Step UPS
50 No Push-up Burpee Ring Rows
50 Assisted Lunges
50 Hanging Knee Raises
50 No Push-up Burpees
50 No Push-up Burpee Ring Rows
50 Assisted Lunges
50 Hanging Knee Raises
50 No Push-up Burpees
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpee Box Jumps
4 Burpee Pull-Ups
4 Alternating Lunges
4 Knees to Elbows
4 Burpees
4 Burpee Box Jumps
4 Burpee Pull-Ups
4 Alternating Lunges
4 Knees to Elbows
4 Burpees