Kirk Workouts for The Week of 4/2-4/7

Monday:  4/2

Death by Sprints: Non-Assessed

– Starting at 4 touches adding 1 touch each min.

– If you miss that round, than you are finished.

– Your final score will be the last round you completed successfully.

– Earlier finishers take a clifford jog.

Non Runners – :15 All Out / :45 Easy on Air Bike Until Everyone is done.

 

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

 

15-18 Min Unilateral KB Amrap

– 4x (Each Side) Single Arm Deadlifts

– 4x (Each Side) Single Arm Bent Rows

– 4x (Each Side) Single Arm Kneeling Strict Press

 

In Case of Rain or Cold Open with:

“Tour de FitWit:” 12 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

 

Tuesday: 4/3

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

The G’licious: 30 Min Time Cap

100 – Double Unders

50 – KB High Pull R:(55+, 40+)W:(45+/30+) B:(35+/20+)

40 – Wall ball R:(20/15) W:(15/12) B:(12/10)

30 – Superman

20 –  Burpees B:Newbie

30 – Superman

40 – Wall ball

50 – KB High Pull

100 – Double unders

 

W: 50 double unders (count attempts) OR 300 singles

B: 150 Jump rope singles, 10 less reps every exercise

Early finishers AMRAP: 10 PVC Pass throughs / Max unassisted pull ups (5-8 TRX Pull ups)/ 10 Moving Dead bugs (total)

 

 

Wednesday: 4/4

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs

 

Rock, Paper, Scissors HIIT

CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).

-MB Toe Taps

-MB Slamball Lunge R (B: MB Step Back Lunge)

-MB Slamball Lunge L (B: MB Step Back Lunge)

-MB Thrusters

-MB Kneeling Halos

-MB Toe Touches

-MB Press Outs (from chest, pause for 2 counts out)

-MB Lateral Taps

-:30 REST

Repeat for a total of 2 RNDS

 

Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time

 

CIRCUIT 2: :30/exercise on a continuously running clock

-MB Barrier Jumps (or lateral line jumps)

-MB Overhead Step Back Lunges

-Kneeling MB Chops

-MB Mtn Climbers (both hands on ball)

-MB Squat Jacks

-MB Push Ups (W: One had alternating on MB, B: No MB)

-MB Side Lunge

-MB Overhead Jacks

-:30 REST

Repeat for a total of 2 RNDS

Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time.

 

Thursday:  4/5

Partner Stations: Rowing & Heavy Bells: 2×16 min stations

Station 1:  Partner Rowing – 6 RNDS – 60 seconds of work/60 seconds of rest.

  • During Rest 3x Pull Ups (5x TRX Pull Ups)
  • Rowing Goal is 250m+ 30 S/R Max
  • Repeat each partner rows 6 Times.

Station 2: Heavy Kettlebell – Partner “I Go You Go” 16 Mins to get through all the lifts.

  • 5×5 2KB Squat
  • 5×5 2KB Deadlift  
  • 5×5 2KB Push Press

 

Friday: 4/6  

Stations: Ropes & Agility x 3×4 min RNDS

– Resting :60-90 –btwn RNDS

– Entire Class on Ropes than Agility

– Alternate between the each Station, 3 RNDS at each.

 

Ropes:  4 Person Team Ropes Circuit :40/:20

  1. Ropes – Big Rope Slams 1st RND, Alt Waves 2nd RND, Campers Pick 3rd RND
  2. Hollow Hold
  3. Jump Rope (Practice Double Unders)
  4. Med Ball Extended Arm March  
  • Rotate in order towards ropes

 

Agility:  Repeat for 4 Minutes

  1. Bottom of the Parking lot Options
  • Agility Ladder – High Knees 1st RND, Side Step 2nd RND , In In Out Out 3rd RND
  • Balance Beams
  • Bound over Chalk Lines
  1. Run Up to Cone by Ropes,
  2. Side Shuffle across to Cone, Turn
  3. Side Shuffle Down to Pull Ups Bars,
  4. Hang on Bars and count to 10 R: Top of Pull Up B: Dead Hang
  5. Back on Agility Ladder or Beam or Bounding Line.
  6. Repat for full 4 Minutes

 

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
  • 2KB March R:(40+/35+),W:(35+/30+),B:(25+/20+)
  • Squat High Pull R:(60+/45+), W:(40+/35+),B:(25+/20+)
  • Med ball Toe Taps

Rotate in order: Rower always starts back at Hollow Hold

 

 

Saturday: 4/7

3 stations/3 rounds per station (9 min each). Each station should be a sprint for two min & then 1 min of rest. Each station will have a rep count they can complete during the first minute to get some extra rest, but if they don’t reach that then they will just work for the whole minute (should give them a goal to shoot for each round).

  1. 1 min of burpees or 20 burpees + 200 M Run (1st white mailbox B: Back parking lot loop) – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

  1. 1 min of squats or 40 squats + 1 min double unders – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

  1. 1 min of push-ups or 20 + 1 min bear crawl – rest 1 min – REPEAT FOR 3 TOTAL RNDS

White: 15-30-15

Blue: 10-20-10

 

5 Minute Glutes and Core: 30 secs each

Plank

Side Plank R

Side Plank L

Superman Hold

Dead Bugs

Heel Touches

Glute Bridges

Single Leg Glute Bridge Raise R

Single Leg Glute Bridge Raise L

Glute Bridge Hold