Wednesday June 13th – One HIIT Wonder
Wednesday: 6/13
One HIIT Wonder:
4 x 7 min Rounds – 1 min off BTWN RNDS and repeat 4 times
:45 on :15 off / :30 Sec each side with no rest between sides
Author Archives: eduff
Tuesday June 12th – 5 Person Rowing Circuit
Tuesday: 6/12
5 Person Rowing Circuit
– 4 Members of the group on Exercises: with a :45/:15 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m
– 1 Min Rest BTWN RNDS
- Rower: Full 4 Min RND R:(1,150m/1,050m),
Monday June 11th – 30 Minute AMRAP: “Let The Beat Build”
Monday: 6/11
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
30 Minute AMRAP: “Let The Beat Build”
Run Builds in Distance on each RND:
- 1st RND 100m Back Parking Lot Loop
- 2nd RND 200m 1st White Mailbox on Clifford
- 3rd RND 300m 2nd White Mailbox on Clifford
- 4th RND 400m Last MailBox on Right Clifford
–
Kirk Workouts for The Week of 6/11-6/16
Monday: 6/11
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
30 Minute AMRAP: “Let The Beat Build”
Run Builds in Distance on each RND:
- 1st RND 100m Back Parking Lot Loop
- 2nd RND 200m 1st White Mailbox on Clifford
- 3rd RND 300m 2nd White Mailbox on Clifford
- 4th RND 400m Last MailBox on Right Clifford
–
Friday June 8th – 2x 12 Min EMOM + Team Jeopardy
Friday: 6/8
2x 12 Min EMOM: 2 Min Rest BTWN
1st Min:
EMOM A: R: = 120 Swings W: = 60 Swings B: = 36 Swings
- 20x KB Swings / W: 10x KB Swings / B: 6x KB Swings
Thursday June 7th – 3 x 10 Min. Partner Stations
Thursday: 6/7
3 x 10 Min. Partner Stations, :90 rest between stations
STATION 1: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1,
Wednesday June 6th – HIIT: Witness the HIITness
Wednesday: 6/6
Newbie Day 2 :
Vets:
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
Tuesday June 5th – Stowe-Away 2.0: For Time – 25 Minute Time Cap
Tuesday: 6/5
Stowe-Away 2.0: For Time – 25 Minute Time Cap
1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.
10x MB Pushups (2 hands on the MB)
10x MB Kneeling Halos [Tall Kneeling Lunge Position] (Each Side)
20x Slamball
1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.
Monday June 4th- Assessed True Tabata + AMRAP
Monday: 6/4
Newbie Day 1:
VETS:
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
Assessed True Tabata: Re-Test
4 min at each station :20 on/:10 off.
Kirk Workouts for The Week of 6/4-6/9
Monday: 6/4
Newbie Day 1:
VETS:
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
Assessed True Tabata: Re-Test
4 min at each station :20 on/:10 off.