Recent Posts by eduff

Wednesday September 20th – HIIT

Wednesday: 9/20

HIIT –  30 seconds per exercise

Squats

Side Plank Right

Side Plank Left

Rest 15 seconds

Step Back Lunges

Mountain climbers

Burpees

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Sumo Inchworms

Side Lunge

Squat Jumps

Rest 15 seconds

Plank leg lifts

Jumping lunges

Hip bridge raises

Rest 15...

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The Kirk Workouts for The Week of 9/18-9/23

Monday:  9/18

New Strength: Next 12 Weeks 12 Minute EMOM

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By:

3 x 5 min Partner Stations - 2 moves switching with the partner every :30 Seconds 1 Minute Rest BTWN Stations....

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Wednesday September 13th – HIIT 4×5 Min Partner Stations + Core

Wednesday: 9/13 HIIT 4×5 Min Partner Stations 5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations. Station 1: 5 Rounds Swings & Hip Bridge Holds
  • P1: 30 Sec Hip Bridge Hold
  • P2: 30 Sec KB Swing
Station 2: 5 Rounds...
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Tuesday September 12th – Supersets + Partner Ladders

Tuesday: 9/12 Newbie Day 2 : Vets: New Strength: 12 Min WEEK 12 For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their...
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Monday September 11th – 5×5 Minute Stations

Monday:  9/11 Newbie Day 1: 5x5 Minute Stations  - 1 Minute Rest BTWN Stations Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch - 8 Person Max Efforts x 5 rounds Station 2: AMRAP 10x TRX Kneeling Rollout 10x (Total 5/Side) Pistol squats Repeat 3-5 rounds Station 3: AMRAP Deadlift station Set of 5 reps, rest 30 sec, repeat...
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