I recently went on a road trip. Before traveling I always think about packing a cooler with healthy snacks and think about how great it will be to not have to stop for food and to avoid gas station snacks.
Nutritious Nuggets: Eating on the Road
The FitWit Nation Blog
Thursday June 14 – 5 x 5 Min Stations
Thursday: 6/14
5 x 5 min Stations 1 min rest B/T Stations
1) Row – focus on maintaining a 2k pace (1:45 / 1:55) (2:00 / 2:10) (2:10 / 2:20)
2) 5 x Goblet Step Up + Stepback Lunge (Finish all reps on one side first then switch / Rest and repeat [shoot for 4-5 sets]) {Step back with the same leg that steps up}
50+/40+ 40+/30+ 30+/20+
3) 5 x Clean to Press (each side) rest and repeat
45+/35+ 40/25+ 30+/20+
4) 5 x Pull ups / 5 x Toes to bar or Knees to chest / rest and repeat
5) 5 x KB Deadlift to Farmers Carry (length of the gym) / rest and repeat
70+/60+ 60+/50+ 50+/40+ (suggested weight is per side)
Wednesday June 13 – Crazy HIIT Love
Wednesday: 6/13
Crazy HIIT Love
4 rounds through all exercises with 60 sec rest b/t rounds
:40 sec of WERK / :20 sec of being Fierce (rest/transition)
Mountain Climbers The Hard Way
KB Swings
Hollow Hold
Big MB Slams
Spiderman Planks
DU / Speed Singles
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
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),
Tuesday June 12 – The Rise & Grind
Tuesday: 6/12
The Rise + Grind
R:6 RNDS, W: 5 RNDS, B:4 RNDS
6 x 2 KB Thrusters R: 40+/30+ W: 30+/25 B: 25+/15+
6 x 2 KB Racked Lunges (total) (using thruster weights)
12 x Push ups
12 x Burpees
Run Parking Lot Lap
Early finisher mobility work:
Wall Hip Flexor (Couch) Stretch –
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
–
Monday June 11 – Tabata + Team Circuit
Monday: 6/11
Tabata (14-min)
3 x 4 min Stations with 1 min rest after each station
Heavy Ropes: Big Slams / Alt small waves (switch every interval)
Jungle Gym: Tricep Press / Bicep Curl (switch every interval)
MB: Wall Ball
Remaining Time:
In teams of 3-4 Rotate b/t these 4 exercises
KB Row (10 reps per arm then rest the remaining time)
Erg Row
Ralph McGill Lap B: Parking Lot Lap [time keeper]
OH Black Bar Step Back Lunge
O4W Workouts – Week of 6/11-6/15
Monday: 6/11
Tabata (14-min)
3 x 4 min Stations with 1 min rest after each station
Heavy Ropes: Big Slams / Alt small waves (switch every interval)
Jungle Gym: Tricep Press / Bicep Curl (switch every interval)
MB: Wall Ball
Remaining Time:
In teams of 3-4 Rotate b/t these 4 exercises
KB Row (10 reps per arm then rest the remaining time)
Erg Row
Ralph McGill Lap B: Parking Lot Lap [time keeper]
OH Black Bar Step Back Lunge
Tuesday: 6/12
Back to the Grind
R:6 RNDS,