Wednesday, December 18th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups
-Into-
Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side
-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups
Strength
Bench Press
Every 2 Minutes on the Minute
3 Rounds of 8 Reps @55-65% of 1RM
Every 2 Minutes on the Minute
3 Rounds of 8 Reps @55-65% of 1RM
WOD
Workout Format
17 Minute ARMRAP ~ In Pairs
Competitive
50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync
40 Air Bike Cals Split
30 Sit-Ups Sync
Performance
50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync
30 Air Bike Cals Split
20 Sit-Ups Sync
Lifestyle
50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync
20 Air Bike Cals Split
20 Sit-Ups Sync