Tuesday, October 17th, 2023 – Flash Class

Tuesday, October 17th, 2023 - Bootcamp
All Workouts
Wednesday, October 18th, 2023 - Bootcamp
Flash

Tuesday, October 17th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format
5 Rounds For Load
1 Round = 7 Unbroken Sets of the Barbell Complex
Competitive
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Performance
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Lifestyle
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Conditioning Warm-Up

1 Round @ Light Weight
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press