Deck of cards WOD: For as many completed rounds as possible:
The coach will have a deck of cards and use them for a workout.
They will take out the face cards (J-Q-K) and use the rest of the cards.
The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.
Each card is worth is number in reps and the aces are worth 15 reps.
Clubs (♣): Russian Kettlebell Swings (24/16)
Diamonds (♦): Pull Ups
Hearts (♥): Wall Balls
Spades (♠): Burpees
Please tell me this makes sense…
After taking out every card that is a Jack, a Queen, and a King, a coach will have a deck of cards that has 40 cards. The coach will draw a card every minute, but you will only have 30 seconds to complete that card. If the coach were to draw the 2 of clubs, all you will do are 2 Russian Kettlebell Swings. If the next minute he draws the 10 of hearts, you will then do 10 Wall Balls. If the deck is stacked for you, today will be an okay day (there are 69 reps of each!). If the deck has a grudge against you, then you probably shouldn’t gamble anytime soon.
Hello there strength class devotees,
A few people asked for some accessory work that they could do this week and next to keep up with strength work until we pick things back up in the New Year. I think this is an excellent idea, and I have put together two brief lists of work that can be done with or without a barbell. Enjoy, and if you have any questions, please feel free to email me at firstname.lastname@example.org.
Barbell/Gym Equipment Accessory Work
Non-barbell/Bodyweight Accessory Work
I hope you all have a wonderful holiday and I am looking forward to picking strength classes back up in the New Year!!
– Coach Justin