Thursday, February 6th, 2025 - Flash Class
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8
Strength
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
WOD
Workout Format
For Time
Competitive
15-9-3
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)
Performance
15-9-3
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS
Lifestyle
15-9-3
No Push-up Burpee
21-15-9
Box Step UPS
No Push-up Burpee
21-15-9
Box Step UPS