Flash
Tuesday, September 19th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength
Every Minute on the Minute X 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
WOD
Workout Format
Every minute on the minute x 15 minutes
Competitive
1) 8 Box Jumps
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest
2) 10 Db Bent Over Row (50/35)
3) 10 Db Floor Press (50/35)
4) 200M Row
5) Rest
Performance
1) 8 Box Jumps or Step UPS
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest
2) 10 Db Bent Over Row (35/25)
3) 10 Db Floor Press (35/25)
4) 150M Row
5) Rest
Lifestyle
1) 6 Box Step UPS
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest
2) 10 Db Bent Over Row
3) 10 Db Floor Press
4) 1 Minute Row
5) Rest
Conditioning Warm-Up
1 Rounds
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace
4 Box Jumps @ Workout Scale
5 Bent Over Row @ Workout Weight
5 Db Floor Press @ Workout Weight
100M Row @ Desired Workout Pace