Kirk Workouts for The Week of 11/12-11/17 TEAM WEEK!

TEAM WEEK

Monday: 11/12

3 Points

Attendance Point

Soccer Ball Grab Point

Jump Rope Point

 

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 5x Prone Shoulder Lift Offs

 

Non Scored – 20 Min Circuit 5 Person Circuit:  :45/:15 x 4 = 20 Minutes of GO

  • STATION 1: 2KB Squats R(53+/45+)W(45+/35+)B(35+/25+)
  • STATION 2: Hollow Hold RND 1&3  / Heel Touches RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)
  • STATION 4: Right Side Plank RND 1&3  / Left Side Plank RND 2&4 R: Side Plank Reach Through
  • STATION 5: TRX Pull Press: Right RND 1&3 Left RND 2&4 B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press
  • Rotate through the five moves for 20 Mins

 

Finish with:

Heroes vs. Villains Competition –

  1. Soccer Ball Grab: 
  2. Partner Jump Rope relay 

 

Tuesday: 11/13

4 Points

Attendance Point

Row Relay Point

Yoga Block Relay Point

Ring Toss Point

 

Non- Scored Gimme 5 – 15 min. AMRAP Non Scored:  Increases rep count by 5 every round.

Main Room:

– KB Squat High Pulls, 2KB Clean [Swing Clean or Dead Clean], 2KB Stepback Lunge

– Back Parking lot loop

Turf Room:

– TRX Inverted Rows (B: Standing Rows) , Dips(set up on turf), Push Ups (B: TRX Chest Press)

– Back Parking lot loop

 

Followed by TEAM WEEK: Heroes vs. Villains Competition –

  1. Row Relay:
  2. Yoga Block Relay:
  3. Push Up Ring Toss: 

 

Wednesday: 11/14

3 Point

Attendance Point

Facebook Shout out Point.

Flip Cup Burpee Point.

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: 3 x 7 min rounds with 1 min rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds  / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Squat Jumps / :30 Squat Hold

 

TEAM WEEK:  Hero vs. Villains Competition –

Flip Cup Burpee:

 

Thursday:  11/15

3 Points

Attendance Point

Tall Kneeling Press

Bean Bag Skeeball  

 

Days Starts with Team Week Event:

  1. Tall Kneeling Goblet Press Challenge:

Non Scored –

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 TEAM WEEK: Hero vs. Villains Competition –

  1. Bean Bag Skeeball: 

 

Friday: 11/16

5 Points

Attendance Point

Spirit Point

Let’s End it On This Point

Heads Up Point

 

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

Spirit Day

Team Week Finale: “ Let’s End it On This, Let’s End it On This” 

 

Non-Scored:

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)

 

 

Finisher Team Heads Ups:  

 

 

Saturday 11/17

DISAPPEARING ACT, PART II:  The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises, :30 sec to get out to Clifford Stop Sign, then shake up run : R/W: 600M Run (small loop) B: 400M. Rest 1 min., then the next round #1 will disappear, and so on until 6 is the last one

  1. Push-ups
  2. Mtn climbers
  3. Squats
  4. Block jumps
  5. Superman Hold
  6. Plyo lunge (B: step-back lunge)

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

RUN

2,3,4,5,6

3,4,5,6

4,5,6

5,6

6