Kirk Workouts for The Week of 12/10-12/15

Monday:  12/10

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

 

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

12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)  

Wall Sit

Kettlebell Extended Arm Hold

Hollow Hold

 

Tuesday: 12/11

Station 1: Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
Partner 1: ROW R:(1,140m = 1:45 Pace)(1,040m = 1:55 Pace) W:(1,040m = 1:55 Pace)(1,000m = 2:00) B:(1,000m = 2:00)(889m = 2:15)

 

Partner 2: 4 MIN MOBILITY/STABILITY AMRAP
AMRAP A: 5x Pistol Lift Offs (Each Side) to 5x Bird dogs (Each Side) [10x Sec Hold]
AMRAP B: 10x Plank Shoulder Taps (Total) 5x Dead Bugs (Each Side)
* Transition on and off the ERG should take less than :20 Secs. Partner coming off the ERG can approach AMRAP as active recovery.

 

Station 2: AMRAP: 16-18 Min
20x TRX MTN Climbers (Total) [Blue: Regular MTN Climbers]
10x Hollow Crunch
10x KB Pullover (30+/20+)

10x Band Pull Aparts

 

Wednesday: 12/12

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: 4 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds =  4×6 Min Total RNDS

Each Exercise :45 sec with a running clock

  • Push Ups B: TRX Chest Press
  • Superman Hold
  • KB High Pull R:(53+/40+), W:(45+/30+), B:(30+/20+)
  • Wall Sit
  • KB Bent Row:  R:(53+/45+), W:(35+/30+), B:(25+/20+)
  • Plank Shoulder Taps B: High Plank Hold

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

 

 

Thursday:  12/13

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)  R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • TRX Inverted Rows, R: Pull Ups, B: TRX Rows
  • ERG: Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R: 20, 18, 16, 14, 12  W:16, 14, 12, 10, 8 B:12, 10, 8, 6, 4

For Example:

– 10 Heavy 2KB Suitcase Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals

– 8 Heavy 2KB Suitcase Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals

– 6 Heavy 2KB Suitcase Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals

– 4 Heavy 2KB Suitcase Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals  

– 2 Heavy 2KB Suitcase Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Bike Cals

 

 

Friday: 12/14

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

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

6-8 Minute: Partner “I Go, You Go” Prone Partner Assisted Hamstring Curls 5×5 Each Side, Each Partner

  • Dorsiflex Ankle
  • Partner gives pressure to heel both up and then down.

Cool Down: Partner Hamstring PNF

Incase of Rain/Cold:

“No I In Team” Format:

No I in Team:  3 person teams.  Only 2 working down the board of exercises at a time.  Switch whenever. Move on to the next exercise once you finish all the reps.  Once you have finished all you move to Rowing finisher. Once all the teams are on the ERG part we will start a 5 min clock and go till time is up.

  • 150 Wall Balls = 50 Each  R:(20/15)W:(15/12)B:(12/10)
  • 75 Pushups = 25 Each R:All Toe, W:½ Toe ½ Knee, B:Knee
  • 75 KB Swings = 25 Each  R:(60+/45+)W:(45+/35+)B:(35+/25+)
  • 75 Yellow Bar Dips = 25 Each R:Feet Up, W:Feet Down Back, B:Feet Down in Front
  • 75 Burpees = 25 Each B: Newbie Burpee

Rowing Finisher:

  • Rester, Jumping Rope, Rower: Finisher
  • Rower Sets The Pace : Switch every 250m

 

Saturday 12/15

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