Kirk Workouts for The Week of 4/23-4/28

TEAM WEEK

Monday:  4/23

3 Points

Attendance Point

Cone Grab Point

Jump Rope Point

Mobility Series: 5 Minutes

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

 

Non Scored – 20 Min Circuit 5 Person Circuit:  :45/:15 x 4 = 20 Minutes of GO

  • STATION 1: 2KB Squats R(53+/45+)W(45+/35+)B(35+/25+)

  • STATION 2: Hollow Hold RND 1&3  / Heel Touches RND 2&4

  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)

  • STATION 4: Right Side Plank RND 1&3  / Left Side Plank RND 2&4 R: Side Plank Reach Through

  • STATION 5: TRX Pull Press: Right RND 1&3 Left RND 2&4 B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press

  • Rotate through the five moves for 20 Mins

 

Finish with:

 

Good vs. Evil Competition –

1. Cone Grab:

2. Partner Jump Rope relay

 

 

Tuesday: 4/24

4 Points

Attendance Point

Row Relay Point

The Blow Out Point

Ring Toss Point

 

 

Gimme 5 – 15 min. AMRAP Non Scored:  Increases rep count by 5 every round.

This doesn’t count towards team week points. Complete three exercises in the gym and run to Dish Dive than complete three different exercises before running again. Start with 5 reps of each exercise and increase rep count by 5 each round.

– KB Squat High Pulls, 2KB Clean [Swing Clean or Dead Clean], 2KB Stepback Lunge

– 2nd Whitemail Box

– Pull Ups (TRX Rows), Dips, Push Ups

– 2nd Whitemail Box

 

Followed by TEAM WEEK:

Good vs. Evil –

1. Row Relay:

2.“The Blow Out” Air Bike Foam Roller Race

3. Burpee Ring Toss:

 

Wednesday: 4/25

3 Point

Attendance Point

Facebook Shout out Point.

Partner Run/Burpee Point.

 

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)

  • 3x Prone Shoulder Lift Offs

 

 

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 Squat Jumps / :30 Squat Hold

TEAM WEEK:  GOOD VS. EVIL

Partner Run/Burpee Challenge:

 

 

Thursday:  4/26

 3 Points

Attendance Point

Mind Games

Bean Bag Skeeball  

 

Non Scored –

“Cool Runnings”:  Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 14 Minutes.
– Split Groups in Back Parking Lot Top & Bottom
– 20m Sprint Sled Push Up – Get in back of line on opposite side.
– The next person up Sprint Pushes the Sled Down 20m.
– We will continue in this fashion for 14 minutes trying to see how many touches your team can get.

 

Followed by TEAM WEEK:

Good vs. Evil –

1. Mind Games:

2. Bean Bag Skeeball:



Friday: 4/27

5 Points

Attendance Point

Spirit Point

Run Point

Bike Point

Heads Up Point

Spirit Day

Team Week Finale: “Haters Gonna Hate” 16 Minute Time Cap

 

Non-Scored:

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

 

 

Finisher Team Heads Ups:  8-10 Minutes

One team playing H.U. the other team is Med ball over under in line. Each team will get 1 min windows of H.U. (off trainer clock). Heads Up: each Team gets 30 Note Cards with themed names and movie titles on them. Player holds card to forehead. Teammates give clues player guesses what is on the card.  If they get it correct next player gets a new card and goes…

 

Quick tainstions to medball over under from H.U. We will use the remainder of class to see how many rnds of H.U. we can get through(this will be even for each team… I.E: if there is tens mins left after Pick Your Poison each team gets 5 rnds of H.U. with remaining time. Team with most correct wins point.

H.U: Rules:

  • YOU CAN

  • make any physical gesture and give almost any verbal clue

  • YOU CAN NOT:

  • Say a word that rhymes

  • Give first letter of the word

  • Say part of the word in your clue, i.e., “shoe” for “shoe horn”

  • IF YOU DO THIS:

  • Your time stops and the other team gets point for that round.

  • IF YOU WANT TO SKIP A WORD THE WHOLE TEAM DOES ONE BURPEE PENALTY


 

Saturday 4/28

8am & 10:15am

 

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

DISAPPEARING ACT, PART II:  The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises, :30 sec to get out to Clifford Stop Sign, then shake up run : R/W: 600M Run (small loop) B: 400M. Rest 1 min., then the next round #1 will disappear, and so on until 6 is the last one

 

1. Push-ups

2. Mtn climbers

3. Squats

4. Block jumps

5. Superman Hold

6. Plyo lunge (B: step-back lunge)

 

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

RUN

2,3,4,5,6

3,4,5,6

4,5,6

5,6

6