Kirk Workouts for The Week of 10/8-10/13

Monday 10/8

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: Triple Couplet

Couplet 1 Upper Body:

  • 8x (Each Side) Kneeling Single Arm Press R:(45+/35+)W:(35+/25+)B:(25+/15+)
  • 12x Band Tricep Press Down (Blue/Red/Purple Pull Up Band)

Couplet 2 Lower Body:

  • 15x (Each Side) Band Clam Shells
  • 4 Touches Banded Monster Walks (Across Gym)

Couplet 3 Pick it Up Carry it: Outside

  • 6x 2KB Heavy Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • Down & Back 2KB Farmer Carry R:(60+/53+)W:(45+/40+)B:(35+/30+)

 

Tuesday: 10/9

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)

 

Station 2:

“Cool Runnings” – 12 Minute Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 15 Minutes.

– Split Groups in half with ultimate goal of 4-6 Campers per sled. Thats means 2 – 3 On each side of a sled.

– Trainer will assign sled groups during warm up on whiteboard.

– 20m Sprint Sled Push  – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled Back 20m.

– We will continue in this fashion for 15 minutes trying to see how many touches your team can get.

– Perform 5x Squats on each side when you get to the back of each line.

 

Station 3:

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

 

Wednesday: 10/10

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: STRENGTH, CARDIO, & CORE

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 10x KB Straight Leg Deadlift  / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x 1 KB Goblet Side Lunge/Total 5/Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right
  3. 10x 1 KB Clean/Each Side / rest repeat -> Curb Toe Taps / Curb Jumps -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> 1st White Mailbox Run -> Side Plank Hold Left

 

Thursday:  10/11

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)

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R:(60+/45+) W:(45+/35+) B:(35+/25+)

Minute 2: 10x Push Ups R: 12x B: 8x TRX Chest Press

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

Station 4: E.M.O.M 2 – 6 Minutes

10x 2KB Thrusters R:12x B: 6x  R:(35+/25+) W:(25+/20+) B:(20+/15+)

 

Friday: 10/12  

Track Workout (25 minutes) Rest 2-3 minutes between sets.

  1.   Assessed Timed 1,000m run (Big Loop)
  2.   2x 600m (Small Loop)
  3.   3-4 x 200m Hill Runs (First White Mailbox Up) 80%-90%

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

  • 8 Minutes to get through All 4 sets Each

 

Saturday 10/13   

8am & 10:15am

Get your HIIT on

  • Alternate Between the 2 Exercises for 4 min then move to the next Station.
  • :30 Sec Rest Between Stations  
  • 1st time through all 4 Stations: Tabata Clock (:20/:10 x 8 = 4 min each station)  = 18 Minutes
  • 2nd time through all 4 Stations: 30 sec each exercise for 4 times at each exercise (4 min) = 18 MInutes

 

  1. Slam Balls and Wall Balls

-30 sec rest-

  1. Lateral Bounds  and Side Lunges

-30 sec rest-

  1. Lateral Shuffle (width of the gym) and Ninjas

-30 sec rest-

  1. Push Ups  and Inch Worms

-30 sec rest-