Kirk Workouts for The Week of 5/7-5/12

FitWit Nation Kirkwood
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Monday:  5/7

 

VETS:

15 Minute Tabata Mash Up:

* 1 Minute @ Each :20/:10 = Right Side / Left Side

– KB Single Leg Squat (2 KBs at Side or 1 Goblet)

– KB Single Arm Press

– KB Calf Raises (RND 1/3/5) Single Leg Hops (RND 2&4)  

 

High Score Low Score: 15 Mins Team point Game

Team Game for points. Two big teams to wipe off the most points on the board for the following exercises:

Parking lot loop between each exercise. Can’t do the same exercise back to back. Give everyone a number when they come off the mile.

1 point each for:

  • 20x T Pushups (Total)
  • 20x Sit-outs (Total)
  • 8x Burpee Lateral Jump (Over & Back)
  • 25x TRX Bicep Curls
  • 25x TRX Row
  • 10x (ES) KB Rows
  • Suitcase Carry end of building and back (M: 70+, W: 50+)

2 points each for:

  • 300m 2nd White Mailbox Clifford   
  • 10x Burpee Pull-ups
  • 20 Cal Bike

 

 

Tuesday: 5/8

Mobility Series: 5 Minutes

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

 

The Three Day Weekend: 30 Minute Time Cap

– Scored time on First Half: R/W/B

– Number of Jump Rope at The End – This has no Color Version to it.

– I.E. = 24:36 R + 75 D.U.

 

RND 1:

Run 200m – Cones on Clifford Second Brick MailBox on Right

40 Squats

40 Pushups  

40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+)

 

RND 2:

Run 400m – End of Clifford Last Mailbox on the Right and Back

30 Goblet Squats R:(50+/40+), W:(40+/30+), B:(30+/20+)

30 Dips

30 KB Swings

 

RND 3:

Run 600m – Small Loop

20 2KB Front Squats R:(40+,30+) W:(30+,25+) B:(25+/20+)

20 Pull Ups  

20 KB Swings  

 

Finish and Count Jump Rope:

Double Unders or Singles

 

RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.

WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,

BLUE – sub 200m run every round and 20 reps every round, Knee Push Ups, TRX Laying Low Rows, Feet in Front.

PURPLE –  sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings

 

Wednesday: 5/9

Vets:

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

 

HIIT: Four Rounds :45 sec on / :15 sec Transition (rest)

1 min rest after each RND = 24 Minute Workout

– Station 1: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)

– Station 2: High Plank Hold RND 1&3 / Hollow Hold RND 2&4

– Station 3: Ball Slams

– Station 4: Kneeling KB Press R:(45+/30+), W:(35/25+), B:(25/15+)

  • (Switch Arms each RND)

– Station 5: Squat Jumps

 

4 Minute Core: :30 Seconds per move

– Elbow Plank

– Plank Shoulder Taps

– Hollow Hold

– Hollow Crunch

– Superman Hold

– Alternating Superman

– Toe Touches

– Leg Lifts

 

 

Thursday:  5/10

15 min  Partner KB Complex + Core:

  • Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
  • Partner #1 New KB Complex

1x Swing

2x Clean

3x Squat

4x Step Back Lunge(Leg holding KB)  

  • Switch same on Left Side.
  • Partner #2 Core

 

Rest 2 Mins/ Set up Partner KB Carry Series:

 

12 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

Kettlebell Extended Arm Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.

 

 

Friday: 5/11

The Tower of Tara aka the Tara Mullin (Time cap 20 min)

30 Wall Balls B – 20  

30 Burpees  B – 20  

20 Wall Ball  B – 15

20 Burpees B – 15  

10 Wall Balls

10 Burpees

1600m Run (1 Big Loop + 1 Small Loop) B – 600 meter run/1 small Loop

 

Early Finishers: Pull Ups (Max unassisted sets / 5-8 reps assisted)   

 

After 20 Minutes Start

 

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

 

 

Saturday 5/12

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

:30/:20/:10 HIIT + KB Carries & Crawls

4 Rounds x 4 min each with 1 min rest b/t rounds   (1 round = going through all exercises 1 time)

30 sec Negative (3 sec down, 1 sec up) / 20 sec Speed / 10 sec Plyo

-Negative Squats / Speed Squats / Jump squats

-Negative Push ups (B: TRX Chest Press) /Push ups / Plyo Push ups (B: Shoulder Taps)

-Negative Lemon Squeeze (B: Ab Rocker)/ Star Crunches / Flutter Kicks

-Spiderman Holds/ Mtn Climbers the hard way / Mtn climbers

Finish with 8-10 min Carry and Crawls – Alternate b/t a KB Carry and a Crawl

4x KB Carry: Farmers / Racked / 1 KB Overhead (switching every touch of the sidewalk)

Crawls: Crab Walk /Bear Crawls/ Sideways Gorilla Crawl

Suggested KB (55+/40+) (45+/30+) (35+/25+)