Flash
Monday, June 17th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Zercher Squat
Build to a Heavy 3 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 3 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
4 Rounds for Time ~ 15 Minutes Time Cap
Competitive
15/12 Cals Air Bike
20 Wall Balls (20/14)
25 Sit-Ups
20 Wall Balls (20/14)
25 Sit-Ups
Performance
15/12 Cals Air Bike
20 Wall Balls (14/10)
25 Sit-Ups
20 Wall Balls (14/10)
25 Sit-Ups
Lifestyle
1.5 Minutes Air Bike
20 Wall Balls
25 Crunches
20 Wall Balls
25 Crunches
Notes
Round 1
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups
Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups
1 Minute Air Bike
15 Squats to Med Ball
15 Sit-Ups
Round 2
1 Minute Air Bike
15 Med Ball Thrusters
15 Sit-Ups