Friday: 120907 (3-6)

Posted: August 29, 2012 in MetCon
Tags: , ,

WEEK 3: Day: 6

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-30 reps).

3 rounds not for time:

MetCon:
“Deck of Cards”

Clubs: Burpees
Diamonds: Slam Balls 30/25#
Hearts: Hollow Rocks
Spades: Air Squats

Two different versions available:
Version 1: This version is “for time”. This is best if you are doing this MetCon by yourself. You must complete all reps show on the card before flipping a new card. Aces are worth 1 rep. Face cards are worth 10 reps.

Version 2: This version is “for reps”. This is best when doing this in a group setting. With a running clock draw a card from a mixed deck every 30 seconds. The value of the card will determine the number of reps you will attempt. A new card is drawn every 30 seconds. You must complete all reps within the 30 seconds. Aces are worth 1 rep. Face cards are worth 10 reps. A perfect score is completing all 340 reps.

Post time or reps to comments.

Advertisements
Comments
  1. Paulo Santos says:

    WEEK 3: Day: 6

    Warm-up:
    Core Circuit. Pick 3 exercises and do them in a circuit (10-30 reps).

    2 rounds not for time:
    15 Cable Crunches (110#)
    10 Knees-to-Elbows
    10 AB Rollers

    MetCon:
    “Deck of Cards”

    For time:
    Clubs: Burpees
    Diamonds: Slam Balls 30/25#
    Hearts: Hollow Rocks
    Spades: Air Squats

    Post time to comments:
    19:43 minutes RX

  2. Chris Eriksen says:

    Leg raises, weighted standing side crunches, cable crunches
    20, 20, 20 x3

    Deck of cards – 21:31

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s