A) Squats
4 x 8 Ascending
- Athletes may choose between Front or Back Squats
- THEN -
B) “ Surfer On Acid “
3 RFT:
400m Run
21 Burpees
“ SWEAT “
A) 3 RFT:
400m Run
21 Burpees
- THEN -
B) OTM x 12 (:50 of work / :10 of rest)
Min 1) Plank Transfers
Min 2) Side Plank Right
Min 3) Flutter Kicks
Min 4) Side Plank Left
“ Dancing Queen “ (All Classes)
5 Rounds of:
Min 1) 7 Burpees + Max TTB
Min 2) 15/12 Calorie Row
Min 3) 10 KBS (70/53) + Max Double Unders
Min 4) Rest
“ Jasmine ”
For Time:
1 Mile Run
100 Burpees
100 Air Squats
* Partition Reps as desired *
“ Ariel ”
3 Rounds For Time:
800m Run
15 Burpees
30 Air Squats
* Outdoor Class Will Complete 750m Row *
THE BUY IN
- Do your own research
- Read anti-racist articles & educate yourself
- If you are on Instagram follow @rachel.cargle @ckyourprivilege @nowhitesaviors @decolonizing_fitness
- THEN -
“ Big Floyd “
For Time:
800m Run
25 Deadlifts + 25 Burpees
800m Run
25 Squat Cleans + 25 Burpees
800m Run
25 Push Presses + 25 Burpees
800m Run
25 Clusters + 25 Burpees
800m Run
- THEN -
THE CASH OUT
-Vote in your local elections, learn, listen, and discuss
-Make sure to tag any posts with #BigFloydWod #BlackPowerCleans
- If you are on Instagram follow and donate to @Blacklivesmatter @Slyviariveralawproject @blackvisioncollective
“ King Push ”
2 Rounds for Max Reps
AMRAP 2:
10 Burpees
20 Jump Squats
Max HSPU
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max HR Push-Ups
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max Push-Ups
- Rest 1 Min -
“ Guac Is Extra “
For Time
1-2-3-4….10…4-3-2-1 of:
Burpees x 1
Abmat Sit-Ups x 2
Mountain Climbers x 3
“ NOS “
10 Rounds for time:
10 Unbroken Odd Object Thrusters
5 Odd Object Over Burpees
….It’s time to hit the NOS…..
“Dork”
6 rounds for time of:
60 Double Unders
30 KBS (53,35)
15 Burpees
"Falkor"
3 RFT:
400m Run
15 Burpees
400m Run
15 Push-Ups
“ Peking Duck ”
For Time:
10 Burpees
25 Shoulder Taps
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges (25 Each Leg)
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
100 Air Squats
" Tap Tap Tapparoo "
For Time:
50-40-30-20-10 Abmat Sit-Ups
10-20-30-40-50 Shoulder Taps
* 10 Burpees to finish each round *
“S.Y.L.B #2”
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
"Lockdown Benchmark"
On a 12:00 Clock
A) 21-15-9 of:
Odd Object Thrusters
Shoulder Taps (R+L=1)
* 75 Double Unders after each round *
- In Remaining Time -
B) Max Burpees Over Odd Object
"Dumpster Fire"
4 Rounds of:
1 Minute Max Odd Object Sumo Deadlift High Pull
1 Minute Max Odd Object Lateral Hops
1 Minute Max Odd Object Power Cleans
1 Minute Max Burpees
1 Minute Rest
" Delta "
For Time:
75 Abmat Sit-Ups
- Into -
10-1 Burpees
30-3 Shoulder Taps (By 3's)
- Into -
75 Abmat Sit-Ups
AT HOME FITNESS
“ Omega “
AMRAP 15:
10 Odd Object Ground To Overhead
5 Burpees
10 Odd Object Squats
5 Burpees
“Fortitude”
OTM x 30 (15 Rounds)
A) 15 Cal Row
B) 15 Burpees
* Scale 1 = 12 Cals / 12 Burpees
* Scale 2 = 9 Cals / 9 Burpees
* Scale 3 = :45 of Work at each station
A) Strict Press
5 x 5 Ascending
- THEN -
B) “Hard Rock”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
”SWEAT”
AMRAP 22:
40 Double Unders
20 DB SA Shoulder To Overhead
5-10-15-20….Burpees
* Increase Burpees by 5 reps every round *
“Birds Of Prey “ (All Classes)
AMRAP 25:
200ft Farmers Carry ( Athletes Choice )
20 Burpees
30 Assault Bike Cals
40 Double Unders
