Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches
Directions: Grab a deck of cards and shuffle them well. The workout will consist of you laying down one card at a time and completing the reps shown on the card for the movement of that suit. Example: You flip over a 10 of hearts… you do 10 single arm DB snatches. Do 10 reps for all face cards. The score is you time to complete the deck.
Goblet Squat Demo: https://www.youtube.com/watch?v=KN4NNTRgZ-4
DB Snatch Demo: https://www.youtube.com/watch?v=fcS4zuLC8qg
Home Workout: “Deck of Cards” (No Equipment Version)
Spades: Odd-Object Zercher Squats
Clubs: Odd-Object to Shoulder
Hearts: Sit-ups
Diamonds: Burpees
Directions: Grab a deck of cards and shuffle them well. The workout will consist of you laying down one card at a time and completing the reps shown on the card for the movement of that suit. Example: You flip over a 10 of hearts… you do 10 sit-ups. Do 10 reps for all face cards. The score is you time to complete the deck.
Odd Object Zercher Squats Demo: https://www.youtube.com/watch?v=V21FJJX27Tg
Odd Object to Shoulder Demo: https://www.youtube.com/watch?v=NxgFwzVau_o
MiniWOD
MiniWOD #1
4 Min Max Time Plank
(plank as long as possible, rest only as needed til 4 minutes is up)
MiniWOD #2
100 Russian KB Swings
MiniWOD #3
Tabata Glute Bridge – 4 Min
(Use odd object as load,)
