Kirk Workouts for The Week of 11/19-11/21

Monday:  11/19

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

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+)

 

Station 2:

16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

  • 2KB Suitcase Deadlift: R:(53+/45+) W:(40+/35+) B:(30+/25+)
  • 2KB Suitcase March: R:(53+/45+) W:(40+/35+) B:(30+/25+)
  • Push Up: B: TRX Chest Press R: KB Push Ups
  • High Plank Hold R: Extended Arm Plank

 

Tuesday: 11/20

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

 

“The Headless Horseman” –  16 Min Time Cap: Treat as Assessed and write Times.

– 20x Swings R:(60+/40+) W:(45+/ 40+) B:(35+/30+)

– 10x KB Headcutters R:(40+/35+) W:(30+25+) B(20+/15+)

– 200m Run (1st White on Clifford) Non Runners can Bike 15/10 Cals.

RED: / WHITE: 5 RNDS

BLUE: 4 RNDS

PURPLE: 3 RNDS

6-8 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)

4 Person Rowing Relay: 3,000 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m

 

Wednesday: 11/21

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)

Running HIIT Circuit:  4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

Station 1:

KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet  Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)

Run 1st White Mailbox on Clifford – 60 Seconds

Station 2:

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Run 1st White Mailbox on Clifford – 60 Seconds

Station 3:

Burpees B:Newbie Burpee

Run 1st  White Mailbox on Clifford – 60 Seconds

Station 4:

Bird Dog / Dead Bug

Run 1st White Mailbox on Clifford – 60 Seconds

4-8 Minutes: :20/:10×2 = 1 Min Each Glute Med Leg Lifts