Flash
Monday, March 4th, 2024 - Flash Class
General Warm-Up
3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
Pvc Back Rack Torso Twists
-Into
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
-into-
1 Rounds / 20 Seconds Each
Elephant March
Dynamic Squats
Cat Cows
Pvc Back Rack Torso Twists
-Into
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
Strength
Back Squat
In 7 Minutes Build to a Heavy 5 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
In 7 Minutes Build to a Heavy 5 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
WOD
Workout Format
As Many Rounds As Possible in 13 Minutes
Competitive
10 Chest to Bar Pull-Ups
20 Wall Balls
40 Double Unders
20 Wall Balls
40 Double Unders
Performance
10 Pull-Ups
20 Wall Balls
40 Double Unders or 70 Single Unders
20 Wall Balls
40 Double Unders or 70 Single Unders
Lifestyle
10 Jumping Pull-Ups or Ring Rows
20 Goblet Squats
40 Single Unders
20 Goblet Squats
40 Single Unders
Conditioning Warm-Up
5 Minutes to Do
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders
(Suggested Warm-up)
1-2 Rounds
2 Chest to Bar
4 Wall Ball
10 Double Unders