Flash
Wednesday, February 14th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
- Into -
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
Strength
Every 1 Minute on the Minute X 4 Rounds
2 Squat Cleans @ a Challenging Weight
2 Squat Cleans @ a Challenging Weight
WOD
Workout Format
As Many Reps As Possible In 20 Minutes ~ In Pairs
Competitive
20 Alternating Lunges Sync
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split
Performance
20 Alternating Lunges Each
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split
Lifestyle
20 Assisted Lunges Each
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees