Flash
Thursday, October 26th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)
Strength
In 15 Minutes, Complete:
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
- Rest 1 Minute -
WOD
Workout Format
21-15-9, For Time
Competitive
Deadlifts (155/105)
Cal Row
Weighted Push-Ups (25/15)
Cal Row
Weighted Push-Ups (25/15)
Performance
Deadlifts (115/95)
Cal Row
Hand Release Push-Ups
Cal Row
Hand Release Push-Ups
Lifestyle
Deadlifts
Cal Row
Elevated Push-Ups
Cal Row
Elevated Push-Ups
Conditioning Warm-Up
1 Round
Deadlifts @ Warm-up / Working Weight
15 Second Row Sprint
6 Push-Ups @ Workout Scale
Deadlifts @ Warm-up / Working Weight
15 Second Row Sprint
6 Push-Ups @ Workout Scale