Flash
Wednesday, October 30th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises
Strength
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
20 Minute AMRAP ~ In Pairs (Split Work)
Competitive
50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders
100 Sit-Ups
150 Double Unders
Performance
50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders
100 Sit-Ups
150 Double Unders or 250 Single Unders
Lifestyle
30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders
60 Sit-Ups
150 Single Unders