Thursday, December 19th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Thoracic Spine Rotations 30 Seconds per Side
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
10 Push Press
Dead Hang 30 Seconds
8 Scap Pull-Ups
Kip Swing Practice 60 Seconds
-Into-
2 Minutes Of
1 Push Press
1 Pull-up Scale
-Into-
Arm Swings 30 Seconds
Thoracic Spine Rotations 30 Seconds per Side
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
10 Push Press
Dead Hang 30 Seconds
8 Scap Pull-Ups
Kip Swing Practice 60 Seconds
-Into-
2 Minutes Of
1 Push Press
1 Pull-up Scale
Strength
Strict Press
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
21-15-9
Competitive
Push Press (95/65)
Chest to Bar Pull-Ups
Chest to Bar Pull-Ups
Performance
Push Press (65/45)
Pull-Ups
Pull-Ups
Lifestyle
Push Press
Jumping Pull-Ups or Ring Rows
Jumping Pull-Ups or Ring Rows