Kirk Workouts for The Week of 3/5-3/10

FitWit Nation Kirkwood
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Monday:  3/5

VETS:

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

 

Camper Named Non-Assessed: Nicodemus

For Time:  Red: 4 RNDS  White: 3 RNDS Blue: 2 RNDS

300m Run (2nd White Mailbox)

50 Lunges (total)

30 Wall balls

20 KB Swing  R(60+/40+)W(45+/35+)B(40+/30+)

15 TRX Rows (Yellow bar)

10 Burpees

 

Early Finishers: Cash Outs, for Blue folks that finish super early might be able to do more than one Cash Out.

 

Tuesday: 3/6

Mobility Series: 5 Minutes

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

 

Team Conditioning Stations:  2×10 Minute Stations

“Cool Runnings”: Teams of 4-5 Continuous sled sprints of the next 12 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 12 minutes trying to see how many touches your team can get.

 

In Case of Rain:

10 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

Overhead Med Ball Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.

 

“Tour de FitWit:” 10 Minute Max Cal Bike

Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score

  • Bike – Rest – Plank – 10x Push Ups

 

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Bird Dog  / Dead Bug :30/:30 Rolling Clock

1 Min Hollow Hold

 

Wednesday: 3/7

Vets:

Mobility Series: 5-6 Minutes

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

HIIT: 3 x 7 min rounds with 1 min 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

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Burpees / :30 Squat Hold

 

Thursday:  3/8

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

 

5 Minute :20/:10 Partner “I Go, You Go”

– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)

  • 5 RNDS Each (Alternate Each :20)
  • Stress pace and bracing during weighted Strict Press

2 Min Transition/Rest:

6 Minute: 4×5

– 2KB Deadlift  R:(70+/40+) W:(45+/30+) B:(25+/20+)

2 Min Transition/Rest:

Followed by 15 Minutes of “GO”

15 MIN EMOM:

1st Min:  10x Goblet Squats R:(60+/45+) W:(45+/35+) B:(40+/30+)

2nd Min: 10x (Total 5/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)

3rd Min:  10x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)

R: 12x = 60 of Each W: 10x = 50 of Each B: 6x = 30 of Each

 

Friday: 3/9

Assessed: 100 Burpees for time: (12 Min Time Cap)

  • Newbies 50 Burpees: Any Version – Stepback, Newbie

2x 7 Min Stations: 1 Minute Rest BTWN Stations  

 

Station 1:

Partner Pull Up: I Go You Go 3 sets max reps – 7 Min Time Cap

  • Deadhang/Attempt or Assisted (Band,TRX, Partner)

 

Station 2:

Glute & Hamstring Strength – 7 Min AMRAP

8x  (Each Side) SL Glute Bridge Raises

8x Frog Bridge Ups

8x (Each Side) Banded Clam Shell

4 Min Core TABATA Hollow / Superman Snaps :20/:10 Alternate Moves

 

Saturday: 3/10

“Kettlebell Breakfast Buffet”

Kettlebell Tabata Stations: 20:10×8=4 minutes each station. Follow each station with a 300m Run. 90 second rest after each station

 

1: Goblet Deadlift/Swings (R: 60+/45+)  (W: 50+/35+) (B: 35+/25+)

2: Halos/Goblet Push Press(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

3: Right Stepback Lunge/ Left Stepback Lunge(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

4: Standing High Pull/Plank Hold(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

5: Goblet Thruster/Burpees (R: 50+/40+)  (W: 40+/30+) (B: 30+/20+)