Free "Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes early to meet the coaches and complete a waiver.
2 rounds of:
10 Shoulde Dislocates
10 Walking Lunge
10 KB Swings (light)
Deck of Cards
With a 30 minute running clock preform the following after drawing a card
Hearts =Medball Cleans
Diamonds = Double Unders x 2 or Single Unders x 5
Clubs = Ab-mat Sit-ups
Spades =Deadlifts (you pick the weight)
Jokers = :60 second Planks for everyone
When the workout starts the "house" will deal you your individual card and you'll preform the movement that is linked to that card.
Reps Equal the following
Ace's = 15, Face cards = 12, and Number cards = that number
Once you have completed your reps per that card you'll return the card to the "pit boss" and the "house" will deal you another card. Continue doing this until the 30 minutes is up.
Any time a Joker is drawn EVERYBODY planks for :60 seconds. You'll stop whatever movement your doing and hold a plank. When you're done you'll finish out the card you were on before planking.
Posted on Fri, April 18, 2014