Flash
Wednesday, July 5th, 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 3 Rounds
Skipping
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press
On Coaches Call Out Front Squat
On Coaches Call Out Thruster
On Coaches Call Out Overhead Half Squat
On Coaches Call Out Overhead Squat
Bathroom Break and Scaling Options:
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 3 Rounds
Skipping
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press
On Coaches Call Out Front Squat
On Coaches Call Out Thruster
On Coaches Call Out Overhead Half Squat
On Coaches Call Out Overhead Squat
Bathroom Break and Scaling Options:
Bathroom Break and Scaling Options:
WOD
Competitive
For Time (18 Minute Time Cap)
10 Overhead Squats (95/65)
10 Box Jumps (24”/20”)
10 Thrusters (95/65)
10 Power Cleans (95/65)
10 Toes to Bars
50 Cal Air Bike or 65 Cal Row
10 Toes to Bars
10 Power Cleans (95/65)
10 Thrusters (95/65)
10 Box Jumps (24”/20”)
10 Overhead Squats (95/65)
10 Overhead Squats (95/65)
10 Box Jumps (24”/20”)
10 Thrusters (95/65)
10 Power Cleans (95/65)
10 Toes to Bars
50 Cal Air Bike or 65 Cal Row
10 Toes to Bars
10 Power Cleans (95/65)
10 Thrusters (95/65)
10 Box Jumps (24”/20”)
10 Overhead Squats (95/65)
Performance
10 Overhead Squats (65/45)
10 Box Step-Ups (24”/20”)
10 Thrusters (65/45)
10 Power Cleans (65/45)
10 Hanging Leg Raises
50 Cal Air Bike or 65 Cal Row
10 Hanging Leg Raises
10 Power Cleans (65/45)
10 Thrusters (65/45)
10 Box Step-Ups (24”/20”)
10 Overhead Squats (65/45)
10 Box Step-Ups (24”/20”)
10 Thrusters (65/45)
10 Power Cleans (65/45)
10 Hanging Leg Raises
50 Cal Air Bike or 65 Cal Row
10 Hanging Leg Raises
10 Power Cleans (65/45)
10 Thrusters (65/45)
10 Box Step-Ups (24”/20”)
10 Overhead Squats (65/45)
Lifestyle
10 Overhead Squats
10 Box Step-Ups
10 Thrusters
10 Power Cleans
10 Hanging Knee Raises
3 Min Air Bike or Row
10 Hanging Knee Raises
10 Power Cleans
10 Thrusters
10 Box Step-Ups
10 Overhead Squats
10 Box Step-Ups
10 Thrusters
10 Power Cleans
10 Hanging Knee Raises
3 Min Air Bike or Row
10 Hanging Knee Raises
10 Power Cleans
10 Thrusters
10 Box Step-Ups
10 Overhead Squats
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Couch Stretch
Figure 4 Stretch
Seated Hamstring Stretch
Calf Stretch
Couch Stretch
Figure 4 Stretch
Seated Hamstring Stretch