Tuesday, December 17th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups
WOD
Workout Format
In Pairs for 20 Minutes ~ Switch Each Movement
Competitive
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
15 Burpees
20 Toes to Bar
Performance
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
15 Burpees
20 Hanging Leg Raises
Lifestyle
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises
15 No Push-up Burpees
20 Hanging Knee Raises