Flash
Tuesday, July 2nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds
WOD
Workout Format
EMOM ~ 16 Minutes
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round
Competitive
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Performance
A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder
Lifestyle
A) Air Bike
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder
Notes
-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch