Flash
Tuesday, January 16th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength
High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps
WOD
Workout Format
For Time
30-20-10-20-30
30-20-10-20-30
Competitive
KB Swings (50/35)
Cal Air Bike
Air Squats
Cal Air Bike
Air Squats
Performance
KB Swings (35/25)
Cal Air Bike
Air Squats
Cal Air Bike
Air Squats
Lifestyle
KB Swings
Half Cal Air Bike
Air Box Squats
Half Cal Air Bike
Air Box Squats
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 SEC Air Bike
8 Air Squats
8 KB Swings
20 SEC Air Bike
8 Air Squats