Kirk Workouts for The Week of 10/22-10/27

Monday:  10/22

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

 

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Bent Rows: R:(53+/40+) W:(40+/35+) B:(25+/20+)

2 Minute Shake out to move outside and get on assigned sleds(Sleds assigned during warm up)

12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)  

Wall Sit

Kettlebell Extended Arm Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.

 

Tuesday: 10/23

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)

1 Mile Assessed Run Big Loop:

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds @ 8:00 10+ Intensity  = All Out

2 Min Easy

:20 Seconds @ 5:40 10+ Intensity  = All Out

2 Min Easy         

:20 Seconds @ 3:20 10+ Intensity = All Out

3 Min Cool Down

 

“Firestarter”:  10-15 Minute Partner AMRAP

Partner up coming off the Mile for Rope Sprints & Overhead Holds

 

  • Partner 1: Does 4 Touches of:
  • Sprint to Top of Back Parking Lot: Stretch Rope Out
  • At Top of Back Lot Pull Rope Up Into Pile.
  • Sprint Back Down to Bottom of Lot : Stretch Rope Out
  • At Bottom of Back Lot Pull Rope Up Into Pile.
  • Repeat for 4 touches.
  • Partner 2:
  • Overhead Med Ball Hold for first 2 touches of P1
  • Slam Balls for second 2 touches of P1

 

  • Once P1 has completed 4 Touches Partners Switch

 

Wednesday: 10/24

HIIT:  Rock, Paper, Scissors HIIT

CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).

-MB Toe Taps

-MB Stepback Lunge R (B: MB Step Back Lunge)

-MB Stepback Lunge L (B: MB Step Back Lunge)

-MB Thrusters

-MB Kneeling Halos

-MB Toe Touches

-MB Press Outs (from chest, pause for 2 counts out)

-MB Lateral Taps

-:30 REST

Repeat for a total of 2 RNDS

Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time

 

CIRCUIT 2: :30/exercise on a continuously running clock

-MB Barrier Jumps (or lateral line jumps)

-MB Overhead Step Back Lunges

-Kneeling MB Slams

-MB Mtn Climbers (both hands on ball)

-MB Goblet Squat

-MB Push Ups (W: One hand alternating on MB, B: No MB)

-MB Side Lunge

-MB Overhead Jacks

-:30 REST

Repeat for a total of 2 RNDS

Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time.

 

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

 

Thursday:  10/25

2x 14 Minute AMRAPS:

AMRAP 1: Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes

Couplet 1

  • 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 4x Broad Jump to Cone Set Up (Non Jumpers 10x KB Swing)

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps Power Step Ups (Each Leg – For non Jumpers)  

 

2 Minutes Rest / Changing of Groups

AMRAP 2: Pure Work 14 Minute AMRAP

  • Goal 14 minutes of pure good old fashion work.
  • 40m Sled Push Down / Push Back
  • Sandbag Carry Down to 1st White Mailbox (Over one shoulder or in front)
  • Air Bike Calories: R:15/12, W:12/10, B:10/8

 

Friday: 10/26

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

4 Person Rowing Relay: 4,000 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 4 x 250m = 1,000m

8 Minute Partner Nordic Hamstring Curls: 5×3 Reps Each Partner – “I Go,You Go”

  • 8 Minutes to get through All 5 sets Each

 

Saturday 10/27

HIIT: 5 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds

Each Exercise :45 sec with a running clock

  • Push Ups B: TRX Chest Press
  • Superman Hold
  • KB Headcutter  R:(53+/40+), W:(45+/30+), B:(30+/20+)
  • Wall Sit
  • KB Bent Row:  R:(53+/45+), W:(35+/30+), B:(25+/20+)
  • Plank Shoulder Taps B: High Plank Hold