Kirk Workouts for The Week of 10/1-10/6

Monday:  10/1

12 Minute Tempo Strength: 4/2/4/0 – 4 Seconds Eccentric Down/ 2 Second Pause / 4 Seconds Concentric Up / 0 Seconds Pause

Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up  

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press  

 

Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

R:(40+/30+) W:(30+/25+),B:(25+/20+)

3 x 5 Min KB Complex: This should be cardio!!

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Right Arm Push Press

:30 Left Arm Push Press

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1-2 Minutes Off

– Repeat –

 

Tuesday: 10/2

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

 

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs

Station 1: Bike

Station 2: PVC Thoracic Side Bends (Alternate Sides – Slow & Controlled)  

Station 3: Total Step Back Lunges 10x R:12x B:8x

Station 4: 10x TRX Rows  R:12x B:8x

Station 5: Rest (If more than 20 People Plank)

Station 6: Rest

 

8 Minute Partner Nordic Hamstring Curls: 4×5 Reps Each Partner – “I Go,You Go”

  • 8 Minutes to get through All 4 sets Each

 

Wednesday: 10/3

Mobility Series: 5 Minutes

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

HIIT: 4 x 7 min Rounds

:45 on :15 off / :30 Sec each side with no rest between sides

Mountain Climbers (:45 on / :15 off)

High Plank Reach Through (left) (:30 on)

High Plank Reach Through (right) (:30 on)

Squat Jumps (:45 on / :15 off)

Single Leg Hip Bridge Hold (left) (:30 on)

Single Leg Hip Bridge Hold (right) (:30 on)

Lateral Bounds (:45 on / :15 off)

Lateral Lunge Hold (left) (:30 on)

Lateral Lunge Hold (right) (:30 on)

Burpee (:45 on / :15 off)

1 min off and repeat 4 times

 

Thursday:  10/4

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

 

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

 

  • Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

 

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish With: Ladder 10/8/6/4/2 Reps of

  • Pull Ups W: Band Assisted B: TRX Pull Up
  • KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Dips
  • Plank Shoulder Taps

 

Example:

10x Pull Ups, 10x KB Swings, 10x Dips, 10x Plank Shoulder Taps

8x Pull Ups Ups, 8x KB Swings, 8x Dips, 8x Plank Shoulder Taps

6x Pull Ups, 6x KB Swings, 6x Dips, 6x Plank Shoulder Taps

Down as far as possible.

 

Friday: 10/5  

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 2: Wall Sit

Player 3: ERG

Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+), W:(40/30+), B:(30/20+)

  • Switch when runner returns from 300m run (White Mailbox)
  • Rotate in order of the board. 2KB March goes to Run.
  • Set Monitor up for 25 Minutes for more accurate Meter Count  
  • Jump Rope here in case of rain.  The erg set the pace switching every 250m.

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

 

 

Saturday 10/6  

HIIT: 4 rounds through all exercises with 60 sec rest b/t rounds

:40 sec of WERK / :20 sec of being Fierce (rest/transition)

Push Ups

KB Swings

Hollow Hold

Squat Jumps: B: Squats

Superman Hold

DU / Speed Singles