Kirk Workouts for The Week of -12/3-12/8

Monday:  12/3

Newbies:

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 TRX Inverted Rows R: Pull Ups B: TRX Row
  • 8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)
  • 8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)
  • 8x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)

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: 12/4

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:

Followed By

R:(40+/30+) W:(30+/25+),B:(25+/20+)

3 x 5 Min KB Complex: This should be cardio!!

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Right Arm Push Press

:30 Left Arm Push Press

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1-2 Minutes Off

– Repeat –

8 Minute: Partner “I Go, You Go” Trainer Lead Prone Partner Assisted Hamstring Curls 5x Each Side, Each Partner

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

 

Wednesday: 12/5

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: 4 Rounds  :45 on :15 Rest

with 1 min BTWN RNDS

1.Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)

2.Lateral Band Raises

3.KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)

4.Band Pull Aparts

  1. KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
  2. Band Bicep Curls

8 Minutes: :60 Each Side Eldoa Inspired Glute Med

 

Thursday:  12/6

Eight Crazy Nights: 3 RNDS :45/:15 Work / Rest

 

  • 1 Minute Rest BTWN RNDS

 

Night 1: Air Bike

Night 2: High Plank Hold R: Plank Reaches

Night 3: Slam Ball

Night 4: Dips B: Feet in Front

Night 5: 2KB Suitcase March R:(53+/45+) W:(40+/35+) B:(30+/20+)  

Night 6: TRX Inverted Rows R: Pull Ups B: TRX Row

Night 7: KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)

Night 8: Hollow Hold

 

“The Shamash”: 4 Minute TABATA Clock :20/:10×2 = 1 Minute @ Each

Min 1: Hollow Crunch or Ab Rockers

Min 2: Right Side Plank R: Side Plank Reach Through

Min 3: Left Side Plank R: Side Plank Reach Through  

Min 4: Toe Touches

 

Friday: 12/7

Mobility Series: 5 Minutes

  • Pistol Lifts Off (Over Yoga Blocks) Against Wall 3x Each Side x 2 = 6 Total (Alt Sides after 3 Reps)

5×5 Minute Stations  – 1:30 Rest BTWN Stations

(Class Time 5×5 Minutes = 25 Minutes + 1:30 Rest x 4 = 6 Minutes = 31 Minutes Total Time)

Station 1:  5 Minute Row for Max Meters: R:(1,425m (1:45 Pace)/(1,300m (1:55 Pace), W:(1,300m(1:55 Pace)/1,250m(2:00 Pace), B:(1,250m(2:00 Pace)/1,000m (2:25 Pace)

Station 2:  5 Minute EMOM 4 Touches 2KB Farmer Carry R:(53+/45+) W:(40+/35+) B:(30+/25+)

Station 3: 2KB Push Press 5 Min EMOM: R: 10 Reps W: 8 Reps B: 5 Reps

Station 4:  AMRAP 15x TRX Hamstring Curls, 15x TRX Hip Press (B: Glute Bridge Raises)

Station 5: (Full Group) AMRAP 15x Band Curls, 8x  KB Front Raises

 

Saturday 12/8

HIIT: 3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:

Sumo Inchworm Shoulder Taps

Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)

Squat Jumps B: Squats

Circuit 2:

Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)

KB Swings  R:(60+/53+),W:(45+/40+),B:(30+/25+)

Superman Hold

Circuit 3:

Mountain Climbers to Push up (4 Climbers:1 Push up)

KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)

Hollow Hold