Flash
Wednesday, April 24th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
Inch Worm
Glute Bridge
Push-up
Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench
Round 3
V-up
PVC Deadlift
Empty Bar Bench
- Into -
In as Many Sets as Needed in 4 Minutes
7 Bench Press Build to Your Starting Working Weight
Inch Worm
Glute Bridge
Push-up
Round 2
High Plank Knee Tuck
PVC Good Morning
Empty Bar Bench
Round 3
V-up
PVC Deadlift
Empty Bar Bench
- Into -
In as Many Sets as Needed in 4 Minutes
7 Bench Press Build to Your Starting Working Weight
Strength
Bench Press
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Bench Press
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 7 Reps Bench Press
WOD
Workout Format
For Time (12 Minute Time Cap)
Competitive
10-9-8-7-6-5-4-3-2-1
Deadlifts (205/145)
Burpee Over Bar
Deadlifts (205/145)
Burpee Over Bar
Performance
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Deadlifts (155/110)
Burpee Over Bar (Step Over)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Deadlifts
No Push-up Burpee Over Bar (Step Over)
Deadlifts
No Push-up Burpee Over Bar (Step Over)