Flash
Thursday, March 7th, 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
Inchworm
Squat Hops
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops
Strength
Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest
WOD
Workout Format
9-6-3 Reps for Time (10 Minute Cap)
Competitive
Clean and Jerk (185/130)
Burpee Over Bar
Burpee Over Bar
Performance
Clean and Jerk (150/100)
Burpee Over Bar
Burpee Over Bar
Lifestyle
Clean and Jerk
Burpee Over Bar
Burpee Over Bar
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar