Flash
Tuesday, May 7th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Cleans
Every 3 Minutes on the Minute X 2 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean
Every 3 Minutes on the Minute X 2 Rounds
1 Clean Deadlift+ 1 Power Clean+ 1 Hang Power Clean
WOD
Workout Format
EMOM (15 Minutes)
Competitive
1) 2 Wall Walks + 12 Toes to Bar
2) 50 Double Unders
3) Rest
2) 50 Double Unders
3) Rest
Performance
1) 2 Scaled Wall Walks + 12 Leg Raises
2) 30 Double Unders or 50 Single Unders
3) Rest
2) 30 Double Unders or 50 Single Unders
3) Rest
Lifestyle
1) 2 Inchworms + 12 Hanging or Lying Knee Raises
2) 50 Single Unders
3) Rest
2) 50 Single Unders
3) Rest
Notes
Round 1
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip
Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
8 Inchworms
30 Sec. Dead Hang
10 Leg Raise
10 Band Good Morning
20 Skip
Round 2
5 Wall Walks
30 Sec. Kip Swing
8 Toes to Bar or Knees to Chest
10 Band Deadlift
15 Double Under
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Notes
*Adjust the Toes to Bar Reps to Give You No More Than 10 Seconds Rest Going in to the Second Minute.