Flash
Tuesday, February 13th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressively Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform 2 Rounds Of
15 Empty Bar Push Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Jerk @ Approx. 50% 1RM or Build Weight
1 Barbell Split Jerk @ Approx. 60% 1RM or Build Weight
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressively Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform 2 Rounds Of
15 Empty Bar Push Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Jerk @ Approx. 50% 1RM or Build Weight
1 Barbell Split Jerk @ Approx. 60% 1RM or Build Weight
Strength
Every Minute on the Minute X 5 Rounds
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a challenging weight
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a challenging weight
WOD
Workout Format
For Time ~ 6 Rounds
Competitive
8 Strict Weighted Pull-Ups (20/14)
15 Box Jump Overs (24/20)
15 Box Jump Overs (24/20)
Performance
8 Pull-Ups
15 Box Jump Overs (24/20)
15 Box Jump Overs (24/20)
Lifestyle
8 Ring Rows
15 Box Step Overs (24/20)
15 Box Step Overs (24/20)
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Strict Weighted Pull-Ups
5 Box Jump Overs
2 Strict Weighted Pull-Ups
5 Box Jump Overs