Friday, January 3rd, 2025 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds
8 Air Squats
5 Pull-Ups
5 Thrusters
10 Sit-Ups
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds
8 Air Squats
5 Pull-Ups
5 Thrusters
10 Sit-Ups
Strength
Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps
WOD
Workout Format
In Pairs for Time ~ Split Work
Competitive
2000M Row
150 Pull-Ups
100 Sit-Ups
50 Thrusters (95/65)
150 Pull-Ups
100 Sit-Ups
50 Thrusters (95/65)
Performance
2000M Row
150 Jumping Pull-Ups
100 Sit-Ups
50 Thrusters (45/35)
150 Jumping Pull-Ups
100 Sit-Ups
50 Thrusters (45/35)
Lifestyle
2000M Row
150 Ring Rows
100 Sit-Ups
50 Thrusters
150 Ring Rows
100 Sit-Ups
50 Thrusters