Tuesday, January 21st, 2025 - Flash Class
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps
WOD
Workout Format
AMRAP 14 Minutes
Competitive
15 Push-Ups
10 Pull-Ups
15 Sit-Ups
10 Pull-Ups
15 Sit-Ups
Performance
15 Knee or Elevated Push-Ups
15 Ring Rows
15 Sit-Ups
15 Ring Rows
15 Sit-Ups
Lifestyle
15 Knee or Elevated Push-Ups
10 Ring Rows
15 Crunches
10 Ring Rows
15 Crunches
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
85% of Max Reps