Flash
Thursday, July 4th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Power Clean ~ 10 Minutes
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds
WOD
Workout Format
3 Rounds
Competitive
200M Run
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds
Performance
150M Run
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
100M Run
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds
Notes
Round 1
200M Run
15 Db Z Press
15 Db Hang Clean
Round 2
200M Run
15 Burpees
-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
200M Run
15 Db Z Press
15 Db Hang Clean
Round 2
200M Run
15 Burpees
-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC