Flash
Wednesday, March 20th, 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
Alternating Deep Lunges
-Into-
3 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
-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
Alternating Deep Lunges
-Into-
3 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
Strength
Bench Press
Every 1:30 on the Minute X 4 Rounds
15 @ Moderate Weight
Every 1:30 on the Minute X 4 Rounds
15 @ Moderate Weight
WOD
Workout Format
For Time
Competitive
50 Hands on Bench Hops
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders
Performance
50 Hands on Bench Hops or Step Overs
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders
Lifestyle
50 Hands on Bench Step Overs
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders
Notes
(You should be able to move through the movements smoothly breaking as little as possible.)