Monday, January 27th, 2025 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM
WOD
Workout Format
4 Rounds
Competitive
10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes
Performance
10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes
Lifestyle
10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes