Flash
Wednesday, August 23rd, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Alternating Assisted Single Leg Squat
Supinated Pull-up or Jumping Supinated Pull-up
Hollwo Hold
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Alternating Assisted Single Leg Squat
Supinated Pull-up or Jumping Supinated Pull-up
Hollwo Hold
Bathroom Break and Scaling Options:
WOD
Competitive
Pistol Squats
Hollow Body Rocks
Hollow Body Rocks
Performance
Alternating Lunges
Hollow Body Rocks
Hollow Body Rocks
Lifestyle
Assisted Alternating Lunges
Hollow Body Rocks
Hollow Body Rocks
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Seal Stretch
Couch Stretch
Seal Stretch
Notes
21-15-9-6 (10 minute time cap)
Notes
Coaches' Notes: If bodyweight lunges are too easy but pistol squats are a skill you just haven't reached yet, add weight to the lunges via weight vest or DB's