Deck of Cards

With the basic deck of cards workout perform body weight squats (black cards) and push-ups (red cards), with the repetitions of each determined by the face value of the cards. Additionally, Jacks are 11, Queens are 12, Kings are 13 and Aces are 15. To save you from doing any addition, this adds up to 105 repetitions per suit and results in doing 210 squats and push-ups for each suit.

Minimize rest periods between sets and limit rest periods to no more than 90 seconds after every 10 cards, the goal should be to get through the deck in less than 25 minutes. At first this won’t be possible for the vast majority of folks, and first-timers will be lucky to if they do the deck in 35 minutes. Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.

Olympic Power

In the spirit of the Olympics, we will perform the Olympic lifts. The difference will be that we will be doing them for reps and not max-outs. Please don't throw the weights back on the ground after the lift is done, control the weights back to starting position.


Snatch 3 sets of 10 reps
Clean and jerk 3 sets of 10 reps.

Use a light weight, especially if you have never done these moves before. If you have done these moves, use a weight that puts you near exhaustion at rep 10 per set. See pictures below for descriptions of the moves.

CLEAN AND JERK

Rest Day. Are flexible enough?

Today's rest day question: Are you flexible enough. Do you stretch after a workout? Proper flexibility could help in injury prevention and increase sports performance. What do you do to make yourself more flexible?

Box Burn

You can use a box as low as 6" if this is new to you, or you can have a box as high as 24" (or larger). You need a box that you can step up on as well as jump.

Jumps are done with both feet together. Try and land soft, meaning bend your knees and absorb some of the impact. You will be jumping on and off the box during the box jumps.

Step ups are done one leg at a time. It is a very controlled movement down and an explosive movement up. For a bigger challenge, don't allow more than just your heel to touch the ground on the down movement. This helps control it a little better.
Complete as many rounds in 20 minutes of:

10 Box Jumps
10 Step ups

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Run 5k

5k run for time.

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Pull up Drill

Using a continuous clock do 1 pull up in the first minute, 2 pull ups in the 2nd minute, 3 pull ups in the third minute....

Continue this until you can no longer do the required pull ups in the required minute.

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Chesapeake recruit class #40 recruits.

Drag and Run

Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters.

400 meters is 1/4 mile. So in this workout you will run a total of 1 mile and drag a tire for a total of 1/4 mile.

If the tire is too easy...add some extra weight.

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