Flash
Wednesday, March 6th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 55% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 55% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight
Strength
In 7 Minutes Build to a Heavy 8 Close Grip Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5
WOD
Workout Format
5 Rounds For Time (14 Minute Time Cap)
Competitive
12 Db Bench Press (60/40)
9 Toes to Bar
6 Box Jump Overs (30/24)
9 Toes to Bar
6 Box Jump Overs (30/24)
Performance
12 Db Bench Press (45/30)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)
Lifestyle
12 Db Bench Press
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Db Bench Press (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)
4 Db Bench Press (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)