Kirk Workouts for The Week of 3/19-3/24

Monday:  3/19

“Walk It Out” – Short Intense: 14 Min AMRAP

– 2 KB Racked Lunge Top of Back Parking lot R:(40+/30+), W:(30+/20+), B:(20+/15+)

– 2 KB Farmer Carry Back Down Parking Lot

– 5 Non-Pushup Burpees

Purple: Body Weight Lunge, jog back down to 5 burpees, 2 KB farmer carry from bottom to top and back down.

 

2 Mins off to get in groups and set up relay!

 

“Cool Runnings”:  Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 14 Minutes.

– Split group in Half in front of BLDG

– 20m Sprint Sled Push Down – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled back 20m.

– We will continue in this fashion for 14 minutes trying to see how many touches your team can get.

 

 

Tuesday: 3/20

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs

 

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: ERG

Player 2: 2KB Push Press R:(35+, 25+),W:(25+,20+),B:(20+,15+)

  • 8 Reps at a time. Bells down, shake out, repeat.

Player 3: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 4: FLR (Push Up Plank)

  • Switch when runner returns from 300m run (White Mailbox)

  • Jump Rope here in case of rain.  The erg set the pace switching every 250m.

 

6 Min Partner Assisted Hamstring Curls:  Switch every :30 Seconds 3 RNDS Each

 

 

Wednesday: 3/21

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds

 

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold

  • P2: 30 Sec KB Swing

Station 2: 5 Rounds MB Squats & MB Overhead Stepback Lunge (B: no MB)

  • P1: 30 Sec  MB Squats

  • P2: 30 MB Overhead Stepback Lunge

Station 3: 5 Rounds Goblet Push Press & Superman Hold

  • P1: 30 Sec Goblet Push Press

  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press

  • P1: 30 Sec Hollow Hold Progression

  • P2: 30 Sec Push Ups or TRX Chest Press

 

5 Minutes of Core and Cardio Blaster: 30 secs at each, no rest

-Plank

– Side Plank R

-Side Plank L

– Shoulder Taps

-High Knees

– Star Jumps

– Mountain Jacks

– Ninjas

– Deadbugs

-Sit outs

 

Thursday:  3/22

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 2x Kneeling Shoulder CARS (Each Side)

  • 1x Prone Swimmers and 5x Prone PVC Angels

 

“Why Can’t We Be Friends” 30 Minute AMRAP

Every 5 Minutes

– :30 Seconds of Partner Work

– Find a New Partner and Complete :30 of Work

  • First 5 Mins: Partner MB Trunk Twist Pass

  • Second 5 Mins: Partner Plank Med Ball Pass

  • Third 5 Mins: Partner Wall Sits (Against Each Other)

  • Fourth 5 Mins: Partner Inchworm High Fives (One Inchworm Slaps each Hand back Up)

Every RND:

– 5x Pull Ups (TRX, Band)

– 5x 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)

– 10x (Total 5 / Side) Kneeling KB Windmill [Lite Weight]

Alternate Each RND:

– 15/12 Cal Air Bike,

– 40x DU (120 Singles)

– 2nd White Mailbox Run

 

Friday: 3/23

If Good Weather: 50+ / No-Rain

Stations: Ropes & Running 3×4 min RNDS

– Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

– Non Runners (Injury): 4 Minute Air Bike :30/:30 Sprint/Easy

– Newbies (Have not ran in a long time): 1 RND Run to end of street on Next RND Bike 4 Minute Air Bike :30/:30 Sprint/Easy Final RND pick btwn run or bike.

 

Rope Station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

* Rnd 1: Alt Waves & MB OH Step Back Lunge

* Rnd 2: In & Out Waves & Med Ball Sit Up Double Press

* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos

 

In case of Rain or Cold

2×15 Min Partner Stations:
Rowing: Partner I Go You Go – Goals: 28-30 S/R, Sub  2:00m 500m Pace on all Pieces
Partner Row: 1:00,2:00,3:00 – Equal rest to work ratio
1:00 = R (300-325)/(280-300), W (280-300)/(250-280), B (250-280)/(200-250)
2:00 = R 600/(500-525), W 550/(460-500), B 500/(400-460)
3:00 = R (875-900)/(700-750), W (850-875)/(680-700), B (800-850)/(600-680)

Core Station – 2x Through :90 at each station :20-:30 seconds to rotate
– TRX Hip Press, TRX Hamstring Curl :45 Sec Each
– Plank, Full :90 Sec
– Side Plank :45 Sec Each Side
– Hollow Body Hold (Camper Progression), Superman Hold  :45 Sec Each
– Repeat

Saturday: 3/24

5 x 5 min EMOM  / 1 min Rest / Transition time between Stations: Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.

R: 14 Reps W:12 Reps B:10 Reps Newbs: 6-8 Reps

  1. KB Swings/Plank Rotations (R: 60+/45+) (W: 45+/35+) (B: 35+/25+)

  2. Goblet Squats/Hollow Hold (R: 60+/45+) (W: 45+/35+) (B: 35+/25+)

  3. MB Slamballs/Heel Touches

  4. KB Goblet Cleans/ Toe Taps (on the top of the KB) (R: 60+/45+) (W: 45+/35+) (B: 35+/25+) (Newbs can scale to DL if needed)

  5. Goblet Push Press/Superman Hold (R: 50+/40+) (W: 40+/30+) (B: 30+/20+)