Flash
Thursday, May 2nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
3 Rounds X 15 Reps Each
Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank
Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds
Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups
- Into -
Every Minute on the Minute X 1 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight
Round 1
Squat to Med Ball
Band Rows
Calf Raises
Plank
Round 2
PVC Front Squat
Ring Rows
High Hops
Hollow Holds
Round 3
PVC Thruster
Empty Bar Barbell Row
Penguin Jumps
Sit-Ups
- Into -
Every Minute on the Minute X 1 Minutes
7 Bent Over Barbell Row Build to Your Starting Working Weight
Strength
In as Many Sets as Needed in 6 Minutes
Build to a Heavy 7 Bent Over Barbell Rows
Every Minute on the Minute X 3 Minutes
15 Band Lat Pull Downs
Build to a Heavy 7 Bent Over Barbell Rows
Every Minute on the Minute X 3 Minutes
15 Band Lat Pull Downs
WOD
Workout Format
For Time (16 Minute Time Cap)
Competitive
6 Rounds
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
10 Thrusters (95/65)
15 Sit-Ups
30 Double Unders
Performance
6 Rounds
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
10 Thrusters (65/45))
15 Sit-Ups
30 Double Unders or 50 Single Unders
Lifestyle
6 Rounds
10 Thrusters
10 Sit-Ups
30 Single Unders
10 Thrusters
10 Sit-Ups
30 Single Unders