Flash
Thursday, November 14th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate
-Into-
2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate
Strength
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
AMRAP 15
Competitive
50 Double Unders
15 DB Clean and Jerk (30/20)
15 DB Clean and Jerk (30/20)
Performance
50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)
15 DB Clean and Jerk (20/10)
Lifestyle
50 Single Unders
15 DB Clean and Jerk
15 DB Clean and Jerk