Kirk Workouts for The Week of 3/26-3/31

Monday:  3/26

5×5 Minute Stations  – 1 Minute Rest BTWN Stations

Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch – 8 Person Max Efforts x 5 rounds each

Station 2: AMRAP 15x TRX Hamstring Curls, 6x Pull Ups (TRX or TRX Rows)

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

Station 4: AMRAP 10x (5/Side) KB Bent Row, 10x Dips

Full Group – Station 5: AMRAP Core 3-4 RNDS For Quality – 10x (Total 5/Side) Bird dogs, 10x (Total 5/Side) Dead Bugs, 10x Curl Ups (With :5 Sec Pause at Top)

 

 

Tuesday: 3/27

“The Headless Horseman” –  18 Min Time Cap: Treat as Assessed and write Times.

5 RNDS

– 20 Swings

– 10 KB Headcutters

– 200m Run (1st White on Clifford) Non Runners can Bike 20/15 Cals.

RED: (60+/40+)(40+/30+)

WHITE: (45+/ 35+)(35+25+)

BLUE: 4 RNDS (40+/30+)(30+/20+)

 

4 Person Rowing Relay: 3,000 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m

 

Wednesday: 3/28

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 2x Kneeling Shoulder CARS (Each Side)
  • 1x Prone Swimmers and 5x Prone PVC Angels

 

March Madness Shake Up HIIT

4 RNDS :40/:15/:30/:15

KB Goblet Squats

Hollow Hold

KB Goblet Stepback Lunge

High Plank

In Between the Top 4 Moves Complete :30 Seconds of Basketball Inspired Moves

RND 1: Med Ball Lateral Shuffle with Shot(Push Press) [One side of the room or split group in half]

RND 2: Med Ball Push Ups B: Plank Shoulder Taps

RND 3: Med Ball Choppy Feet

RND 4: Med Ball Burpee

 

Thursday:  3/29

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:  

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :40/:20 clock.

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

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
  • Hollow Hold
  • Kneeling Side Ball Slams
  • Med Ball Sit Up Double Press
  • Squat High Pull R:(60+/45+) W:(40+/35+) B:(25+/20+)

Rotate in order: Rower always starts back at Hollow Hold

 

Friday: 3/30  

 

Coffee Social after Class: 

Pequeno Pero Fuerte [Small But Strong] AKA The Alex K.

8 Minute Time Cap

3 Rounds of 12 KB Thrusters, 12 Burpees. = 36 Reps Each

W:(30+/25+) R:(35+/30+) B:(20+/15+)

B: 8x Thrusters, 8x Burpees = 24 Reps Each

 

2 Minutes off to Re- Group

 

Group 7 Minute Core:

4 Min Rolling Plank :15 Plank :15 Right Side :15 Plank :15 Left Side * Repeat

:30 Hollow Hold / :30 Superman Hold

:30 Hollow Crunch / :30 Alternating Supermans

1 Minute Rolling Hollow to Superman

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

 

Coffee Social after Class

 

 

Saturday: 3/31

Mobility Series: 5-6 Minutes

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

HIIT –  30 seconds per exercise. 7 minute cricuit

Circuit 1:

Squats

Side Plank Right

Side Plank Left

Rest 15 seconds

Jumping Lunges (B: Step back lunge)

Mountain climbers the hard way

Side Shuffle to Burpee

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Circuit 2:

Shoulder Taps to Toe Taps

Side Squat Walks (2 R, 2 L)

Bear Crawl Cirlce

Rest 15 seconds

Leg lifts (sitting L-sits)

Hip bridge Raises

Hip Bridge Hold

Rest 15 seconds

X2 – 2 minute rest after 2nd round

Circuit 3:

Banded Bicep Curl

Speed skaters

Star Jumps

Rest 15 seconds

Banded OH Press

High knees

Ninjas

Rest 15 seconds

X2 – 2 minute rest after 2nd round