Flash
Tuesday, January 2nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
AMRAP 15
Competitive
12/10 Cal Air Bike
15 Burpees
25 Double Unders
15 Knees to Elbow
15 Burpees
25 Double Unders
15 Knees to Elbow
Performance
12/10 Cal Air Bike
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest
Lifestyle
10/8 Cal Air Bike
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow