Kirk Workouts for The Week of -12/31-1/5

Monday:  12/31

2x 14 Minute AMRAPS:

AMRAP 1: Contrast Training – Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes

 

Couplet 1

  • 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 10x KB Swing R:(70+/50+)W:(45+/40+)B:(35+/30+)

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 8x Squat Jumps (For Height) R: 5x (Each Leg) Jumping Lunges

 

2 Minutes Rest / Changing of Groups

 

AMRAP 2: Pure Work 14 Minute AMRAP: Goal 14 minutes of pure good old fashion work.

  • Air Bike Calories: R:15/12, W:12/10, B:10/8
  • 4 Touches:  2KB Farmer Carry / 2KB Racked Carry (Alternate Each RND)
  • R:(60+/53+)W:(53+/45+) B:(35+/30+) / R:(53+/40+)W:(40+/30+) B:(25+/20+)
  • 10x Slam Balls
  • Seated Sled Pull

 

Tuesday: 1/1

NO CLASS

 

Wednesday: 1/2

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 8 min rounds with 60-90 sec 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 (elbows at 90 degree) (mod = high plank hold)

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Down Dog Toe Touches / :30 Down Dog Hold

:30 Squat Jumps / :30 Squat Hold

 

Thursday:  1/3

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :45/:15 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal)

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND
  • R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
  • 1 KB Racked March  R:(40+/35+) B:(25+/20+) (Switch Sides Each RND)
  • KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Hollow Hold R:Hollow Crunch
  • Band Pull Aparts

Rotate in order: Rower always starts back at Hollow Option  

 

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)

 

Friday: 1/4

Mobility Series: 5 Minutes

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

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

 

  • 1 Minute Rest BTWN TRX Row/ Pull Up & 2KB Floor Press   

 

TRX Row / Pull Up: Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Partners + :30 Rest while Partner is going = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

TEMPO 1/1/3/0 TRX Row R: Pull Up

2KB Floor Press: Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :15-:20 Rest/Switch Partners = :40-50 a Partner. = 2 Minute RNDS 3 RNDS = 6 Minute / 15 Reps Total

TEMPO 1/1/3/0 2KB Floor Press: R:(45+/35+) W:(30+/25+) B:(20+/15+)

 

Followed By:

Station 2:

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: Kneeling KB Press (Alternate Sides Each RND)  R:(45+/35+) W:(35+/25+) B:(25+/15+)

 

Saturday: 1/5

HIIT Hop, the HIITY, the HIITY to the HIIT HIIT Hop You Don’t Stop!

3 x 9-min Stations

:30 sec each movement / 4 movements to get through for 4 rounds / quick :15 rest after every 2 min RND = 9 min of work / 90 second rest between stations

MB Station

MB Toe Touches

MB Situp and Press

MB Toe Taps

Wall Balls or MB Thruster

:15 sec rest

 

Yellow Bar Station

Dips

Rows

Push Ups

Knee tuck to extension (Blue take extension away)

:15 sec rest

Body weight

Squat shuffle (from squat position step to the right, half way through switch directions)

Leg lifts (with heel to sky raise at top)

Star Jumps

Grasshoppers (knee to opposite elbow from high plank position)

:15 sec rest

 

Finish with Extended Stretch