Flash
Thursday, July 27th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work: (Stop at the Level You Can Perform With Good Form and Continue the Rep Scheme)
30-60 Second Passive Hang
12 Knee Raises
10 Leg Raises
8 Knees to Chest
6 Knees to Elbows
4 Strict Toes to Bar
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work: (Stop at the Level You Can Perform With Good Form and Continue the Rep Scheme)
30-60 Second Passive Hang
12 Knee Raises
10 Leg Raises
8 Knees to Chest
6 Knees to Elbows
4 Strict Toes to Bar
Bathroom Break and Scaling Options:
WOD
Workout Format
As Many Rounds as Possible in 12 Minutes
Competitive
400M Run
20 Jumping Lunges
20 Jumping Lunges
Performance
400M Run
20 Alternating Lunge
20 Alternating Lunge
Lifestyle
400M Run
20 TRX Lunges
20 TRX Lunges
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Notes
Coaches' Notes: Legs will be burning, manage this by controlling your pace on the run.