Flash
Wednesday, January 10th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength
Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups
WOD
Workout Format
4 Rounds, For Time
Competitive
20 Double DB Hang Clean and Jerks (35/25)
10/8 Air Bike
10/8 Air Bike
Performance
20 Double DB Hang Clean and Jerks (25/15)
10/8 Air Bike
10/8 Air Bike
Lifestyle
20 Double DB Clean and Jerks
8/6 Air Bike
8/6 Air Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Double DB Hang Clean and Jerks (35/25)
20 sec. Air Bike
5 Double DB Hang Clean and Jerks (35/25)
20 sec. Air Bike