Flash
Thursday, February 29th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Pvc Overhead Squat
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat
Strength
Every Minute on the Minute X 6 Rounds
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM
1-2) 4 Reps at 55% 1RM
3-4) 3 Reps at 60% 1RM
5) 2 Reps at 65% 1RM
6) Max Unbroken Touch and Go Reps @ 65% 1RM
WOD
Workout Format
As Many Reps as Possible in 3 Minutes / Rest 3 Minutes X 3 Rounds
Competitive
10/8 Bike Cals
10 Box Jump Overs (24/20)
10 Box Jump Overs (24/20)
Performance
10/8 Bike Cals
10 Jump Squats
10 Jump Squats
Lifestyle
30 Seconds Air Bike
10 Air Squats
10 Air Squats
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs
2 Rounds
15 Seconds Air Bike
3 Box Jumps Overs