The Kirk Workouts for The Week of 9/25-9/30

Monday:  9/25

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high scor

 

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Sit Ups

 

 

 

Tuesday: 9/26

New Assessed B:

“The Hateful Eight” – 8 Minute Time Cap

4 Sets / 8 Reps of Each

2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)   

Pull Ups / Yellow Bar Rows

R: Pull Ups M(8/4) W: Yellow Bar Rows B: Yellow Bar Rows

B: 3 RNDS

 

2-3 Minutes to Recover and Get into Teams:

 

High Score Low Score: 15 Mins Team point Game

Team Game for points. Two big teams either wipe off or add points on the boards for the following exercises:

Parking lot loop between each exercise. Can’t do the same exercise back to back. Give everyone a number when they Finish The Hateful Eight.

1 point each for:

  • 20x T Pushups (Total)
  • 30x 2KB Calf Raises
  • 30x Lateral Bounds (Total)
  • 80m (4 Touches) Single Arm Suitcase KB Carry (60+/45+)  [Switch Arms Every Touch]
  • 80m (4 Touches) Single Arm Front Rack KB Carry (50+/40+)  [Switch Arms Every Touch]
  • 80m (4 Touches) Sand Bag over Shoulder Carry

2 points each for:

  • 300m Run (2nd White Mailbox Clifford)
  • 500m Row
  • 15 Cal Bike Ride

 

 

 

Wednesday: 9/27

HIIT Triangle

Round 1 40/20

KB  Swings

Sumo Inchworm Push Ups

Goblet Stepback Lunge

High Plank Hold

Single KB Deadlift

Dolphin Kicks

Jump Rope

Round 2 – same 7 exercises 30/15

Round 3 – same 7 exercises 20/10

Round 4 – 30/15

Round 5 – 40/20

 

 

Thursday:  9/28

Standard 10 Minute Warm Up:

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Lower Body – 3 on each side Hip C.A.R.S

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 2  

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By:

Groups of 4:  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Station 1: Burpees
  • Station 2: Front Rack Sandbag March: :2 Sec Pause @ Top
  • Station 3: RND 1 & 3 KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • RND 2&4 2KB Cleans [This can be any Clan Variation] R(40+/30+)W(35+25+)B(30+/20+)
  • Station 4: TRX Kneeling Roll Out  B: Standing TRX Plank Hold

 

 

Friday: 9/29

Ropes & Agility  

4 man Group: 3 RNDS 2 Mins @ each station :20/:10 Clock

  • Rope: Big Waves, Alt Small Waves, Side to Side (Hip to Hip)
  • Slam Ball
  • Yellow Bar Push Ups
  • Agility: Full 2 Mins no rest – High Knees, Side Step, 5 Hop Sprint Drill
  • :20 Sec Rest transitions btwn stations
  • 1 Min Rest BTWN Rounds

 

Saturday 9/30

Groups of 4: 40:20 clock, 4 rounds

Rounds 1 & 2:

TRX OH Squat

Mountain Jacks

Sprinter Skips/Speed Skaters

Sit Outs

90 sec rest

Round 3&4:

TRX reverse plank

Ninjas

Halos with Tricep press

Curtsy Lunge

10-12 min AMRAP

Parking Lot Loop Run

20 KB swings

10 TRX hamstring curls

20x curb jumps

10x push ups