Kirk Workouts for The Week of 4/30-5/5

Monday:  4/30

Mobility Series: 5 Minutes

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

30 Minute AMRAP: Unilateral

8x (Each Side)TRX SA Rows

8x (Total 4 / Side) Single Leg Deadlift (Part 1 / Blue Level)  (Part 2 Off Loading)

8x (Each Side) Goblet Split Squat R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

 

Alternate BTWN: Each RND + 1 Cal Each RND

– 10 Cal Bike

– First White Mailbox Run


Tuesday: 5/1

“The 7-11” 21 Mins

  • 7 x 2 Minute RNDS

  • 200m Run: 1st White Mail Box (Line Up Next to Gym by Garage Door)

  • Max Burpees

  • 1 Min Rest

  • B 100m Run: Back Parking Lot Loop

 

8 Minute Core/Arms:

  • Groups of 4, 4 Stations, :40/:20

  • 2 RNDS Rotate in order of board.

TRX Reverse Plank (B: Plank)

Superman Hold

Band Bicep Curls

Band Side Raises

 

 

Wednesday: 5/2

 

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 Stepback Lunge R (B: MB Step Back Lunge)

-MB Stepback 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 Slams

-MB Mtn Climbers (both hands on ball)

-MB Goblet Squat

-MB Push Ups (W: One hand 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:  5/3

Track Workout (25 minutes) Rest 2-3 minutes between sets.

  1.     Assessed Timed 1,000m run (Big Loop)

  2.     2x 600m (Small Loop)

  3.     3-4 x 200m Sprints up (First White Mail Box Up)

Move Inside: By :35-:40 After

4. 1 Min Max Push Ups Challenge: Test out April challenge success. Can’t drop to ground during minute can only rest in high plank.  (Record Number)

5. 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

 

Friday: 5/4

 

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2

  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)

  • Pull Ups (TRX Rows)

  • Rowing 500M, 400M, 300M, 200M, 100M

  • Air Bike Calories: R:20/15 W:15/12 B:12/10

 

For Example:

– 10 Heavy 2KB Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals

– 8 Heavy 2KB Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals

– 6 Heavy 2KB Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals

– 4 Heavy 2KB Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals  

– 2 Heavy 2KB Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Bike Cals

 

Saturday 5/5

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

Cinco De Mayo!

5x5x5- 5 Stations, 5 Minutes AMRAPS, 5 Reps Per Exercise 1 Min rest between Stations

 

Station 1: 5x KB Clean and Press (Each Side), 5x  Lemon Squeeze B: Ab Rockers

 

Station 2: 5x KB Rows (Each Side), 5x Supermans (2 sec pause at top)

 

Station 3: 5x Push Ups, 5x Curtsy Lunges (Each side)

 

Station 4: 5x KB Goblet Squat, 5x Shoulder Taps (each side)

 

Station 5: 5x Burpees, 5x dolphin kicks