Flash
Thursday, August 3rd, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Bathroom Break and Scaling Options:
WOD
Workout Format
6 Rounds for Time (18 Minute Time Cap)
Competitive
20 Goblet Squats (50/35)
20 Push-Ups
20/16 Cal Air Bike
20 Push-Ups
20/16 Cal Air Bike
Performance
20 Goblet Squats (35/25)
20 Elevated Push-Ups
16/12 Cal Air Bike
20 Elevated Push-Ups
16/12 Cal Air Bike
Lifestyle
20 Air Squats
20 Elevated Push-Ups
2 min. Air Bike
20 Elevated Push-Ups
2 min. Air Bike
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch
Notes
Coaches' Notes: Legs will be burning, manage this by controlling your pace on the run.