“Do It To It” (ALL CLASSES)
Teams of 2
For Time:
400m Run (Both Athletes)
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
3 Rounds of “DT”
400m Run
RX = 155/105
Athletes will alternate full movements on rounds of "DT"
* * SWEAT will utilize Double DB/KB * *
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead
“ Outback “ (All Classes)
On The Minute x 20:
Min 1) 7 Deadlifts (245/165)
Min 2) 12/9 Calorie Assault Bike
Min 3) Single Arm Devils Press (50/35)
Min 4) Rest
* SWEAT will perform 12 Odd Object Deadlifts *
A) Deadlift
15 Minutes to establish a heavy set of 5 (Not TnG)
- THEN -
B) “ Plankton “
For Time:
3-6-9-12-15 of:
Deadlifts (225,155)
* 35 Double Unders after each set of DL *
“ SWEAT “
AMRAP 18:
15 Odd Object Sumo Deadlift
:30 Side Plank Left
60 Double Unders
:30 Side Plank Right
15 Odd Object Goblet Squats
“ Grip Van Winkle “ (ALL CLASSES)
Teams of 2
AMRAP 20:
5 Deadlifts (185,135)
10 TTB
20 Double Unders / 30 Single Unders
* You Go / I Go full rounds *
* * Athletes can only work while partner holds the top of a DL * *
- - > SWEAT will utilize double odd object deadlifts (KB/DB) < - -
“ Pacman Shuffle “
Teams of 2
AMRAP 20:
You Go / I Go Full Rounds
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 Deadlifts (225,155)
“ SWEAT “
AMRAP 20:
30 Double Unders / 50 Single Unders
12/9 Calorie Assault Bike
6 DB Burpees (50/35 x 2)
* Rest :30 Between Rounds *
A) Pause Library Deadlifts
3-3-3-3-3^
- Overhand Grip, No Hook / :03 Pause Below Knee + :03 Pause at the top
- THEN -
B) “ Sugar Daddy “
21-15-9:
Deadlifts (225/155)
* 400m Run After Each Round *
” SWEAT “
AMRAP 18:
200m Medball Run
20 Medball Squat Cleans
200m Medball Run
20 Medball Step-Ups
200m Medball Run
20 Medball Russian Twists (L+R=1)
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
“ Turbulence ”
Teams of 2
With a 20 Minute Clock:
2,500m Row Buy-In
- In Remaining Time -
AMRAP:
5 Deadlifts (245,165)
15 Abmat Sit-Ups
25 Double Unders
* Partners will alternate full movements *
* * SWEAT will substitute Odd Object Deadlifts * *
A) Deadlift
6 x 3 Pausing Library Deadlifts
- Then -
B) “Crash Test”
For Time:
1,500m Row
45 Lateral Barbell Burpees
30 Deadlifts (245/165)
” SWEAT “ (6PM)
AMRAP 22:
750m Row
15 Burpees Over Rower
15 Double KB Deadlifts
“ Drag Race ”Teams of 2
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs (20,14)
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 155/105
Round 2 = 135/95
* SWEAT will sub DB’s *
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
” SWEAT ”
AMRAP 18:
40 Double Unders
20 Burpees
40 Double Unders
20 Wallballs
40 Double Unders
20 Front Rack Lunges (KBx2)
A) Pause Front Squat
1 Pause Front Squat (:05 Pause) + 1 Front Squat
- THEN -
B) “ Colossus ” (All Classes)
For Time:
4 Rounds of:
6 Deadlifts (275,185)
12 C2B Pull-Ups
- Into -
4 Rounds of:
6 Front Squats (185,135)
12 Bar Facing Burpees
“ Bayside Tigers ” (All Classes)
Teams of 2
For Time:
75 Calorie Row
75 Box Jump Overs (24,20)
75 Wallballs (20,14)
75 Deadlifts (185,135)
75 Wallballs (20,14)
75 Box Jump Overs (24,20)
75 Calorie Row
* * Split Reps As Desired * *
* * SWEAT will sub 2xKB Deadlifts * *
“ The Capulets and the Montagues ”
Teams of 2
AMRAP 20:
9/7 Calorie Row
7 Deadlifts (155,105)
5 Hang Power Cleans (155,105)
3 Muscle-Ups
” SWEAT ”
AMRAP 18:
20 Calorie Row
15 DB Deadlifts
10 DB Hang Power Cleans
5 C2B Pull-Ups
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
” SWEAT ”
OTM X 25
A) Assault Bike Calories
B) Double KB Deadlifts
C) Assault Bike Calories
D) Double Unders
E) Rest
A) Deadlift
On The 2:30 x 5:
10-8-6-4-2^
- THEN -
B) “ Red Alert ”
For Time:
30 Double Unders + 15 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 12 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 9 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 6 Deadlifts + 30 Abmat Sit-Ups
30 Double Unders + 3 Deadlifts + 30 Abmat Sit-Ups
RX = 225/155
” SWEAT ”
OTM x 25
A) Double Unders / Single Unders
B) Odd Object Deadlifts
C) Max Calorie Assault Bike
D) Max Abmat Sit-Ups
E) Rest
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Bar Facing Burpees
- Rest 5 Minutes -
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Bar Facing Burpees
** SWEAT Will Substitute Odd Object Deadlifts (KBx2, DBx2, Medeball…) **
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX = 135,95
A) Deadlift
5 x 4 ^
- Then -
B) “Joker”
For Time:
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
” SWEAT “
AMRAP 18:
2/2/2, 4/4/4, 6/6/6….
KB DL (Athletes Choice)
TTB
HR Push-Up
“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts (Building)
* Ascend in weight each round as desired *
”SWEAT”
OTM X 20
1) Max Abmat Sit-Ups or Hollow Rocks
2) In & Out Plate Hops
3) Max KB Deadlifts (2 KBS)
4) Rest
