Monday Metcon Deck of Cards

Are you ready for a Monday Metcon deck of cards?

We hope you had a fun filled and active weekend!

Let’s up our game this week in and out of the gym,

A few health reminders

• Get 7 hours of sleep per night.
• Drink half of your body weight in onces of water.
• Walk daily.
• Take time to stretch after class.
• Don’t force movement that causes pain.
• Work on your weaknesses.
• Go outside your comfort zone.

ROW for HOPE is coming up this Sunday at Goodsports USA in Wall.

There are still a few stragglers who haven’t signed up yet.

Go here to register!

Kicking things off with a Monday Metcon deck of cards!

Metabolic conditioning (also know as cardio with weights) that is…

Speaking of Metcon, here’s a little workout that we did for Men’s Journal a while back.

Here’s Monday’s conditioning session…

• Hearts=Squat, drop squat, jump squat
• Diamonds=Squat thrust or slam ball
• Clubs=Kettlebell swings or body weight/banded hinges
• Spades=Cardio Choice

Cardiio Choices…

• bike
• row
• ski
• jump rope
• jumping jacks
• sled push
• run, skip, Pegs

Cardio Choice times:

• Aces-45 seconds
• 10’s-40 seconds
• 8-9’s-35 seconds
• 6-7’s-30 seconds
• 4-5’s-25 seconds
• 2-3’s-20 seconds

Here’s something else you can do at home..