Flash
Wednesday, July 12th, 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
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
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
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:
WOD
Competitive
For time (25 minute time cap) 4km run
Performance
3km run (25 minute time cap)
Lifestyle
20 minute run
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Straight Leg Calf Stretch
Couch Stretch
Seated Hamstring Stretch
Straight Leg Calf Stretch
Notes
25 Minute Time Cap
Coaches' Notes: If Your Doing Comp Level, You Are Looking At About a 6:00KM Pace, for Performance About an 8:00KM Pace to Finish Under the Time Cap.
Coaches' Notes: If Your Doing Comp Level, You Are Looking At About a 6:00KM Pace, for Performance About an 8:00KM Pace to Finish Under the Time Cap.