Flash
Wednesday, May 8th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated
Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press
Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press
- Into -
Every Minute on the Minute X 2 Minutes
3 Bench Press Build to Your Starting Working Weight
8/6 Cal Air Bike
12 Db Deadlifts
15 Push-Ups or Elevated
Round 2
8/6 Cal Air Bike
12 Db Bicep Curls
15 Empty Bar Bench Press
Round 3
8/6 Air Bike
12 Db Strict Press
15 Empty Bar Bench Press
- Into -
Every Minute on the Minute X 2 Minutes
3 Bench Press Build to Your Starting Working Weight
Strength
Bench Press
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Bench Press
Every 3 Minutes on the Minute X 3 Rounds
3 Reps Bench Press
WOD
Workout Format
5 Rounds For Time (13 Minute Time Cap)
Competitive
15/11 Cal Air Bike
10 Double Db Power Clean and Jerk (35/25)
10 Double Db Power Clean and Jerk (35/25)
Performance
12/9 Cal Air Bike
10 Double Db Power Clean and Jerk (25/15)
10 Double Db Power Clean and Jerk (25/15)
Lifestyle
3 Rounds for Time
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk
45 Sec Cal Air Bike
10 Double Db Hang Power Clean and Jerk