Flash
Wednesday, May 15th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench
Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench
Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench
- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight
10 Negative Push-up
15 Band Pull Apart
8 Empty Bar Bench
Round 2
12 Elevated Push-Ups
12 Ring Rows
8 Empty Bar Bench
Round 3
8 Push-Ups
8 Pull-Ups or Assisted
8 Empty Bar Bench
- Into -
In 4 Minutes
7 Close Grip Bench Press ~ Build to your Starting Working Weight
Strength
Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press
In 9 Minutes, Build to a Heavy
7 Reps Close Grip Bench Press
WOD
Workout Format
For Time (14 Minute Time Cap)
Competitive
21-15-9
Bench Press @ Bodyweight
Strict Pull-Ups
Bench Press @ Bodyweight
Strict Pull-Ups
Performance
21-15-9
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Bench Press @ 65% 1 RM
Assisted Strict Pull-Ups
Lifestyle
21-15-9
Bench Press
Ring Rows
Bench Press
Ring Rows