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
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
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
Notes
(Don’t Break the Pull-Ups Into More Than 2 Sets. Push the Pace on the Intervals)