FitWit Nation

Friday September 21st – 2 x 12 Min EMOM + Team Game – Jeopardy

Friday: 9/21

2 x 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

EMOM B: R: = 120 Squat  W: = 60 Squats B: = 36 Squats

  • 20x KB Goblet Squat / W: 10x KB Goblet Squat / B: 6x Goblet Squats

Weights for Both Moves: R:(60+/53+) W:(45+/40+) B:(35+/30+)

2nd Min: :30 Sec Core / :30 Sec Rest

EMOM A: Core

  • Hollow Hold
  • Dead Bug
  • Superman

EMOM B: Core

  • Plank
  • Side Plank Right
  • Side Plank Left

 

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Monday September 17th – 30 Minute AMRAP: Unilateral

Monday:  9/17

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

 

30 Minute AMRAP: Unilateral

8x (Each Side) KB Renegade Row (Off Parallettes) R:(35+/30+) W:(25+/20+)

  • B: KB Bent Row B:(30+/25+)

8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

8x (Each Side) Single Leg Staggered Stance Deadlift R:(35+/30+)W:(25+/20+)B:(20+/15+)

 

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Kirk Workouts for The Week of 9/17-9/22

Monday:  9/17

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

 

30 Minute AMRAP: Unilateral

8x (Each Side) KB Renegade Row (Off Parallettes) R:(35+/30+) W:(25+/20+)

  • B: KB Bent Row B:(30+/25+)

8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

8x (Each Side) Single Leg Staggered Stance Deadlift R:(35+/30+)W:(25+/20+)B:(20+/15+)

 

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