Friday, December 20th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Alternating Lunge With a Twist 60 Seconds
-Into-
10 DB Bench Press
10 Box Step Ups
5 DB Box Step Ups
10 Single Arm Sumo DB Deadlift
5 Single Arm DB Snatch
-Into-
Arm Swings 30 Seconds
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Alternating Lunge With a Twist 60 Seconds
-Into-
10 DB Bench Press
10 Box Step Ups
5 DB Box Step Ups
10 Single Arm Sumo DB Deadlift
5 Single Arm DB Snatch
Strength
Sumo Deadlifts
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
Workout Format
AMRAP 15 Minutes ~ In Pairs ~ Split Reps
Competitive
30 DB Bench Press (35/25)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (35/25)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (35/25)
Performance
30 DB Bench Press (25/15)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (25/15)
40 Double DB Box Step Overs (24/20)
50 Single Arm DB Snatch (25/15)
Lifestyle
30 DB Bench Press
40 Double DB Box Step Overs
50 Single Arm DB Snatch
40 Double DB Box Step Overs
50 Single Arm DB Snatch