Flash
Wednesday, May 29th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
Build to a Heavy 3 Rep Close Grip Bench Press in 12 Minutes
Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 3 Rep Close Grip Bench Press in 12 Minutes
Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
5 Rounds ~ For Reps (14 Minute Time Cap)
Competitive
5 Db Bench Press (70/45)
15 Box Jump Overs
15 Box Jump Overs
Performance
5 Db Bench Press (50/30)
15 Box Step Overs
15 Box Step Overs
Lifestyle
5 Db Bench Press
15 Box Step Overs
15 Box Step Overs
Notes
Round 1
15 Band Ticep Extensions
12 Empty Bar Bench Press
16 Box Step UPS
Round 2
15 Band Overhead Press
12 Empty Bar Bench Press
8 Box Jumps
15 Band Ticep Extensions
12 Empty Bar Bench Press
16 Box Step UPS
Round 2
15 Band Overhead Press
12 Empty Bar Bench Press
8 Box Jumps