Flash
Wednesday, March 13th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Dynamic Squats
Band Thrusters
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Dynamic Squats
Band Thrusters
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight
Strength
In 7 Minutes Build to a Heavy 4 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4
WOD
Workout Format
As Many Rounds as Possible in 8 Minutes
Competitive
15 Thruster (95/65)
50 Double Unders
50 Double Unders
Performance
15 Thruster (65/45)
50 Double Unders or 85 Single Unders
50 Double Unders or 85 Single Unders
Lifestyle
15 Thruster
50 Single Unders
50 Single Unders
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters