Flash
Wednesday, May 22nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
Build to a Heavy 5 Rep Close Grip Bench Press in 15 Minutes
Rest 2-3 Minutes Between Hard Sets
5 Reps Close Grip Bench Press
Build to a Heavy 5 Rep Close Grip Bench Press in 15 Minutes
Rest 2-3 Minutes Between Hard Sets
5 Reps Close Grip Bench Press
WOD
Workout Format
5 Rounds ~ For Reps (15 Minute Time Cap)
Rest as Long as You Work
Rest as Long as You Work
Competitive
Max Unbroken Reps Bench @ Bodyweight
Max Unbroken Reps Strict Pull-Ups
Max Unbroken Reps Strict Pull-Ups
Performance
Max Unbroken Reps Bench @ 60% 1 Rm
Max Unbroken Reps Strict Banded Pull-Ups
Max Unbroken Reps Strict Banded Pull-Ups
Lifestyle
Max Unbroken Reps Bench
Max Unbroken Reps Ring Rows
Max Unbroken Reps Ring Rows
Notes
Round 1
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups
Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press
15 Band Pull Aparts
12 Ring Rows
8 Negative Pull-Ups
6 Pull-Ups
Round 2
10 Negative Push-Ups
10 Elevated Push-Ups
8 Push-Ups
15 Empty Bar Bench Press