Flash
Wednesday, December 11th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses
Strength
Bench Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
Workout Format
For Time
Competitive
50 Cal Row
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
Performance
40 Cal Row
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
Lifestyle
30 Cal Row
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders