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
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
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