Flash
Monday, March 18th, 2024 - Flash Class
General Warm-Up
3 minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
- Into -
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
Conditioning Warm-Up
5 Minutes to Do
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike
Strength
Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side
Every 1:30 on the Minute X 3 Rounds
8 per Side
WOD
Workout Format
4 Rounds
Competitive
18 Pull-Ups
15 Cal Bike
Rest 1:1.5
15 Cal Bike
Rest 1:1.5
Performance
18 Pull-Ups
15 Cal Bike
Rest 1:1.5
15 Cal Bike
Rest 1:1.5
Lifestyle
10 Ring Rows
45 Seconds Air Bike
Rest 1:1.5
45 Seconds Air Bike
Rest 1:1.5
Notes
(Don’t Break the Pull-Ups Into More Than 2 Sets. Push the Pace on the Intervals)