Yo! Deck of Cards week!! I included the layout from years past below, the gym has ample decks of cards. Remember guys we’re closed the PM on Friday. Furthermore, I’m thinking about shutting it down for Saturday AM also. It’s one of those days like July 5th, where the night before is rough, and sleep is king. If you’re dying to make sure you train saturday morning, talk with Eileen and Kayla and help them to get an idea of how many are coming, we’ll make our choice by Wednesday and have it posted IN THE GYMS.
Remember how this works? Flip a card, do what it says, and then flip again. Speed is king.
Suits: When you flip card, e.g. 8 of Diamonds, you do 8 Overhead Squats, next you flip a of clubs, do 6 Calories on a rower.
Spades: Deadlifts 185/135
Hearts: Pull-ups
Diamonds: Overhead Squats 115/75
Clubs: Rowing Cals
Special Cards and Scenarios: 15’s are anything that adds to “15” 9 and 6, 8 and 7, face cards and 10’s with a 5 etc. You flipped 7 of Clubs, you rowed your calories, then flipped an 8 (seven plus 8, that’s 15!!) the 8 “made” the 15, so skip the 8. Flip again and keep going.
Ace of Spades: Hold a Max Handstand Hold
Queen of Hearts: Ski 15 Calories
“15’s:” Skip Whichever the last card that made the “15”
Pairs: Act as if prior suit was played
Jacks: (get jacked) 20 Biceps Curls 45/33
Workouts:
Monday: Max Rounds in 20 of: 12 DB Snatches Right 50/35, 12 DB Push Presses Right 50/35, 100m Farmers Carry Right 50/35, DB Snatches Left 50/35, DB Push Presses Left 50/35, 100m Farmers Carry Left 50/35
Tuesday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53
Wednesday: Drag Races! 20 Hang Power Cleans 75/55, 600m Run, rest as needed, 4 rounds
Thursday: Power Snatch for 3RM
Friday: Deck of Cards WOD
Saturday: Buddy Buddy Front Squats 3 Rounds of 5×5: 95/65, 135/95, 185/135, 225/155, 275/185
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