BEFORE you complete any kind of exercise it is important to warm up. Clubs Air Squats.
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- Simple Material Design User Interface - Two modern card deck designs - Custom workouts and exercises - Detailed exercise log and history - Stop and continue a workout at any time.
Deck of death workout. The Death Deck has everything you need for a fun and memorable night of lively conversations with friends or family. Full-Body Deck of Cards Workout. Most prisoners have access to playing cards which makes this method a natural fit.
Each card drawn determines which exercise to do and the number of reps. First we break the cards out by suit. Deck of Death Partner WOD.
Each suit represents an exercise. Perform the number of reps of the corresponding movement for that card. For example hearts could be sit-ups spades could be push-ups and so on.
Start a 20-minute clock and immediately pull a random card from the deck. In every minute on the minute. Draw a card off the deck and flip it over.
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Shuffle the deck of cards. For example if you draw 7 of Spades perform 7 Jump Lunges.
800 AM - 600 PM. Each team got a full deck of cards and had to complete the entire deck for time. Shuffle the deck and draw one at a time.
The first variation is 1 minute per exercise each card number a specific exercise. For the numbered cards we did amount of reps of the number on the card. Heres a breakdown of the exercises.
Spades Box jumps 2420 in Card value determines the number of reps face cards 10 Aces 11. In this workout each card in the deck becomes an exercise. 800am 930am 445pm 600pm.
Affectionately titled Deck of Death this workout is based off of suits and numbers from an average deck of playing cards. Each suit represented a movement with the number on the card dictating the number of reps. Game box perfectly sized for easy travel 112 question cards multiple choice and open-ended questions Instruction booklet with sample scorecard Unlimited stories and laughs to share.
Diamonds Prisoner Squat. 2 person teams AMCAP As many cards as possible in 30 minutes. Spades Spiderman Push-Ups.
Each suit represents an exercise. Determine Workout Focus. Heres a breakdown of the exercises I did.
Nov 22 2013. In this workout each card in the deck becomes an exercise. Now load the squat bar up after warming up appropriately of course with a weight.
Deck of Cards WOD. Played the standard deck rules flip a card and do the exercise on the card for the reps represented by the card face 10 Royal 25 Ace 100. Complete the Deck For Time.
Deck of Death is one of my favorite workouts try it and youll love it too. First we break the cards out by suit. Alexander Schoell CrossFit Level 1 Trainer CF-L1 Trainer Highlights.
Draw cards from a standard 52-card deck plus 2 Jokers. Deck Of Death 1 pack of cards Draw cards and squat the number on the card Picture cards are worth 10 continue untill whole deck is gone. Shuffle the deck and draw one at a time.
Place the deck face down. Group Times will be held at. After you draw each card perform the assigned exercise before moving on to the next one.
With your training partner take your deck of cards remove the jokers shuffle and split the deck in half so that you have 26 random cards. We might have done 15 reps a couple of times for my. Diamonds Plank Jacks.
Hearts Mountain Climbers. 3 squat cleans at 250 scaled to 225 200 or 185 4 handstand pushups scaled to pike handstand pushups with feet elevated on box or 16 pushups 7. This was no different.
For the face cards we increased the reps up one each to the maximum amount of 14 for the aces. Heres how it works. After you draw each card perform the assigned exercise before moving on to the next one.
It is an opportunity for you to focus on one particular muscle group or you can mix it up a little and complete a full body workout. The Deck of Death was a team workout. Assign a body weight exercise to each suit.
Every member of the team had to complete the allotted movements on the card before the next card could be flipped. Deck of Death is a fantastic method of training. Hearts Wallball shots 2014 Spades Kettlebell swings 15 pood1 pood Diamonds Box Jumps 2420 Clubs Deadlifts 13595.
Clubs Reverse Lunges each side Lower-Body Focus Deck of. All you need to plan your own deck of cards workout is a list of exercises a few examples are included below a timer and a set of cards. Suit determines the exercise.
If you want to do a cardio-based full-body routine you need to choose exercises designed to. The second variation has rep counts determined by card number each suit matched to a specific exercise. Pull a random card and perform the number of reps of the corresponding movement for that card.
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