Author Archives: eduff

Kirk Workouts and Schedule for The Week of -1/7 -1/12

Monday:  1/7

Newbies:

VETS:

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 5x Prone Shoulder Lift Offs

30 Minute AMRAP:

  • 8x TRX Inverted Rows R: Pull Ups B: TRX Row
  • 8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)
  • 8x Dips B: Feet in Front
  • 8x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

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