Kirk Workouts for The Week of 10/29-11/3

Monday: 10/29

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

“March of Dimes” 16 Minute Time Cap

10x Burpees
Walking Lunge Across Room
9x Burpees
Walking Lunge Across Room
8x Burpees
Walking Lunge Across Room
7x Burpees
Walking Lunge Across Room
6x Burpees
Walking Lunge Across Room
All the way down to 1x Burpee

W: = Total of 55 Burpees

R: Start @ 12 Burpees = Total of 78 Burpees

B: Start @ 7 Burpees = Total of 28 Burpees

Non Walking Lunges do 5x Step Back Lunges on Each Leg keep Burpees the same.

Early Finisher: Tabata Calf Raises Using Clock

Entire Group:

Rolling Plank: 4 Min :15 Seconds at Each

Plank / Right Side Plank / Plank / Left Side Plank

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

Up on Balls of Feet (To help Prevent Hamstring Cramps)
Hands Kept at rib cage height by side (To help lighten the load on the upper half)

Tuesday: 10/30

3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1: Partner E2MOM Bike Sprints (Need all 4 bikes)

Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
Resting Partner: Pull-Ups – 3 dead hang or 6 TRX pull-ups

STATION 2: Partner E2MOM Erg Sprints (Need 4 ergs)

Switch with partner every minute (again, each partner gets total of 4 times on the erg)
R: 275/250m, W: 250/225m, B: 225/200m
Resting Partner: Push-Ups R: 12, W: 10, B: TRX Chest Press 8

STATION 3: Partner E2MOM Running Sprints

Switch with partner every minute (each partner does total of 5 sprints)
R: Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
B: Stop sign to 1st black mailbox and back
Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
Resting Partner: REST

Wednesday: 10/31

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)

HIIT: Halloween HIIT: “Tricked not Treated”

20 Minute 5 Person Circuit: :45/:15 x 5 = 20 Minutes of GO

Move around the room to 5 Different Houses/Stations/Exercises.

Best way to organize is giving them a number 1-5 for the Houses

House 1: 2KB March – :2 Sec Pause @ Top (40+/30+)

House 2: Overhead Pie Pumpkin Hold
House 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
House 4: High Plank Hold R: Extended Arm Plank
House 5: TRX Hamstring Curls
Rotate through the four moves for 16 Mins

8 Minutes: 3×20 Each Side Eldoa Inspired Glute Med

Thursday: 11/1

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

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 –

Friday: 11/2

Mobility Series: 5 Minutes

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

4 x 6 min Partner Stations – 2 moves switching with the partner every :30 Seconds. Shake Up Run to 1st White Mailbox BTWN Stations.

1 Minute Rest BTWN Stations.

Station 1: Slam Ball/Jumping Lunges B: Stepback Lunges

Station 2: Kneeling Banded Rotations/Anti Rotation

Tall Knee is on the outside. Rotate towards that knee.

Blue or Black Resistance Band
Turn Sides Every Minute

Station 3: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+) (Switch Arms Every RND) / Band Pull Aparts – Green/Red Bands

Station 4: Yoga Strap Deadbug/Rest (On Tabata Clock for Trantions – :20/:10×2 = 1 Minute Each)

Yoga strap goes under low back.
Partner stands and puts light tension on strap (pulling away from partner)
Partner holds strap down with core tension while performing dead bug.

Saturday 11/3

HIIT Running Tabata

6 Stations – 4 Minutes Each. :20 on, :10 off. 6 Rounds of work at each station (First 3 Minutes). At the last minute each station ends everyone heads out to run a parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.

Station 1 –

Squats (first :20 of each minute), Squat Jumps (second :20 of each minute)