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)

4th Minute – Run Parking Lot Loop

Station 2 –

Single Arm Push Press Right / Single Arm Push Press Left

4th Minute – Run Parking Lot Loop

Station 3 –

Hollow Hold/Leg Lifts

4th Minute – Run Parking Lot Loop

Station 4 –

Jump Rope All 6 Rounds

4th Minute – Run Parking Lot Loop

Station 5 –

Pushups/Mountain Jacks

4th Minute – Run Parking Lot Loop

Station 6 –

Star Jumps/Ninjas

4th Minute – Run Parking Lot Loop