Kirk Workouts for The Week of 11/5-11/10

Monday:  11/5

Newbie Day 1: 

 

VETS:

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

30 Minute AMRAP:

  • 8x (Each Side) Kneeling Single Arm Press R:(45+/35+) W:(35+/25+) B:(20+/15+)
  • 10x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)
  • 12x Band Tricep Press Down
  • 15x Band Pull Aparts

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY

 

Tuesday: 11/6

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:

“The :30 for :30”

Groups of 4 working through 6 Stations on  :30 Work / :30 Rest-Transition 3 RNDS = 18 Minutes of Non-Stop Work

Station 1: Air Bike

Station 2: Plank B: High Plank Hold R: Plank 360 March  

Station 3: Squats

Station 4: ERG

Station 5: Pull Up (TRX Row)

Station 6: 1 KB Racked March (Switch Sides :15)

 

 

Wednesday: 11/7

 

Newbie Day 2 :

Vets:

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:  :30/:30/:30 HIIT Stations  – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core

3 Rounds at Each Station = 4:30 Min Work / 1 Min Rest = 5:30 Min Total RNDS

Station 1 – :30 Goblet Squat/:30 Jumping Lunge/:30 Plank

Station 2 – :30 Goblet Push Press/:30 Mtn. Climbers/:30 Side Plank R

Station 3 – :30 Goblet Side Lunge/:30 Lateral Bounds/:30 Side Plank L

Station 4 – :30 KB Row R/:30 KB Row L/:30 Hollow Hold

Station 5 – :30 KB Swings/:30 Glute Bridge Hold /:30 Superman

Station 6 – POWER ROUND – :45 Burpees/ :45 Rest

8 Minutes: :60 Each Side Eldoa Inspired Glute Med

 

Thursday:  11/8

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: Heavy Bells & Rowing: 2×15 min stations

Station 1:  Heavy Kettlebell 5×5’s – Partner “I Go You Go” 15 Mins to get through all the lifts.

  • 5×5 2KB Squat R:(53+/45+)W:(40+/35+)B:(25+/20+)
  • 5×5 2KB Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 5×5 2KB Push Press R:(53+/35+) W:(35+/25+) B:(20+/15+)

Station 2:  Partner Rowing – 5 RNDS – 60 seconds of work/60 seconds of rest.

  • During Rest 3x Pull Ups (5x TRX Pull Ups)
  • Rowing Goal is 250m+ 30 S/R Max
  • Repeat each partner rows 6 Times.

 

Friday: 11/9

Running: 2 Mile Assessed Run Retest 8/3

Route: Start at Stop Sign on Clifford Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split). 2 mile ends as they cross over Clifford.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:

Core AMRAP

  • 10x Hollow Crunch
  • 16x (Total 8/Side) Bird Dogs
  • 16x (Total 8/Side)  Moving Dead Bugs

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)

 

Cool Down: Partner Hamstring PNF

Incase of Rain:

Death By Burpees: Maybe 14 Minutes

Minute 1 Everyone Starts @ 4 Burpees Rest with remainder of the minute

Next Minute add + 1 Burpee Until Failure

Finish With 15 Min Partner Ladder: I Go You Go – Pick Your Poison – 10-2

  • Newbies Start at 6-2

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Downs (Stay on One Leg before switching)

– Dips

– Lemon Squeezes

Example:

10x Pull Ups 10x Steps Downs (Total 5/ Side) 10x Dips 10x Lemon Squeeze

8x Pull Ups 8x Steps Downs (Total 4/ Side)  8x Dips 8x Lemon Squeeze

6x Pull Ups 6x Steps Downs (Total 3/ Side) 6x Dips 6x Lemon Squeeze

4x Pull Ups 4x Steps Downs (Total 2/ Side)  4x Dips 4x Lemon Squeeze

2x Pull Ups 2x Steps Downs (Total 1/ Side) 2x Dips 2x Lemon Squeeze

 

Saturday 11/10

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 Stepback Lunge/Each Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right
  3. 10x 1 KB Row/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> 1st White Mailbox Run -> Side Plank Hold Left