This Workout is “In The Cards”
Hearts = Squats
Diamonds = Push ups
Clubs = Lunges
Spades = Sit ups
(Number cards are face value.

Ladder Stations
(perform 1 repetition of the first movement, 1 of the second, 2 of the first, 2 of the second…to

Partner sandbag sprints
__________
Shuttle sprints
__________
Ladders
Yesterday’s home runs don’t win today’s games. -Babe Ruth

AMRAP 7 Minutes:
15 Jumping pull ups
15 KBS
10 Push ups
10 Squats
For time:
100 Sit ups
100 Lunges
Level 1 WOD located here.

All Skate!
Much like the “first Thanksgiving” of Pilgrims and Native Americans enjoying a meal together, we’ll be joining together all

BootCamp
Five sets of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell squats
Go as heavy as you can to complete the reps. Rest

What Is BFC? <<Click Here

“BootCamp Gone Bad”
Three 1 min round for total reps
DB Thrusters (25/15#)
Box jumps
Push ups
Rope jump
SDHP (44/26#)
Level 1
AMRAP

BootCamp
AMRAP 4 min
20 Step ups/ 10 Push ups
20 Ball slams/ 10 Ball cleans
20 DB rows/ 10 DB swings
20 Sandbag shoulders/

BootCamp
AMRAP 30 minutes
Run 200M
21 Deadlifts or 21 DB Thrusters (alternating)
Rest 1 minute

Level 1
Front Squat 5-5-3-3-1-1

BootCamp
300 Reps (10 every 60s x5)
Ball jump squats
Ball MTN climbers
Hip bridges
Sandbag drags
Floor wipers (60/35#)
DB Snatch (30/15#)
Level 1
OTM Snatch 3-3-3-3-3 (95/60#)
3