Yay! Pumpkins and stuff!! Quick Reminder: Gym is closed PM classes Thursday the 31st, and 5,6,7 and 8:30am Friday the 1st. ON THURSDAY: bring a deck of cards with you, or some digital alternative (not as cool). The deck of cards workout is fun, and works for Halloween!
Furthermore: Cornucopia is coming! It’s about a month away! Teams of 3-4 is the way 🙂 If you’re really worried about the reps a team of 5 is OK.
Workouts:
Monday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53
Tuesday: Drag Races! 20 Push-ups, 600m Run, rest as needed, 4 rounds
Wednesday: Power Snatch for 1RM
Thursday: Deck of Cards (See below)
Friday: Jerk Max 3
Saturday: Every 2 Minutes for 20 Minutes: 3 Squat Cleans, 3 Hang-Clusters, 3 Thrusters 135/95
Deck of Cards Workout:
Spades = Deadlifts 185/135
Hearts = Pull-ups
Diamonds = Overhead Squats 115/75
Clubs = Rowing Cals
“15’s” Skip Whatever Card made the “15”
Pairs Repeat as if prior suit was played
Jacks 20 Biceps Curls 45/33
Queen of Hearts = Ski 15 Calories
Ace of Spades = Hold a Max Handstand Hold
Take your deck of cards, shuffle it, and then flip the top card, do what it says 🙂 E.g. 10 of Spades is 10 Deadlifts 185/135, 7 of Hearts is 7 Kipping Pull-ups, 3 of Diamonds is 3 Overhead Squats, 9 of Clubs is 9 calories on the rower. Every “Jack” is 20 Biceps curls (you got jacked!), if you get a pair, e.g. 10 of spades (deads) followed by a 10 of hearts (you’ve got to do Deads again, “repeat as if prior suit was played”). If you make a 15, like 10 of hearts (10 pull-ups) then you flip 5 of spades, skip it! 10 + 5 = 15, the 5 made the “15” so skip it, 3 or 4 cards can also make “15’s”, E.g. King (10) + 2 + 3 = 15! Face cards are all worth “10” when counting reps, or for making 15’s. Ace of Spades and Queen of Hearts are special. The Ace of Spades turns everything upside down, and you have to bow before the queen of hearts, after all :). You’re going to mess it up at least once, don’t worry! Have fun with it!
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