Kirk Workouts for The Week of 6/11-6/16

Monday:  6/11

Mobility Series: 5-6 Minutes

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

 

30 Minute AMRAP: “Let The Beat Build”

Run Builds in Distance on each RND:

  • 1st RND 100m Back Parking Lot Loop
  • 2nd RND 200m 1st White Mailbox on Clifford
  • 3rd RND 300m 2nd White Mailbox on Clifford
  • 4th RND 400m Last MailBox on Right Clifford

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

– 8x 2KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)

– 12x Band Tricep Press Down

Alternate: Each RND

2x Touches (ES) 1KB Overhead Carry: (40+/30+)

  • Down/Back Switch sides

2x Touches (ES) 1KB Racked Carry: (40+/30+)

  • Down/Back Switch sides

– Repeat

 

B: Newbies DO 4 RNDS ONLY

 

Tuesday: 6/12

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :45/:15 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m

– 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 R:Hollow Crunch
  • Kneeling Side Ball Slams
  • TRX Hamstring Curls
  • 2KB Push Press:  R:(45+/35+) W:(35+/25+) B:(20+/15+)

 

Rotate in order: Rower always starts back at Hollow Option  

 

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

 

 

Wednesday: 6/13

One HIIT Wonder:

4 x 7 min Rounds  – 1 min off BTWN RNDS and repeat 4 times

:45 on :15 off / :30 Sec each side with no rest between sides  

 

Mountain Climbers (:45 on / :15 off)

High Plank Reach Through (left) (:30 on)

High Plank Reach Through (right) (:30 on)

Squat Jumps (:45 on / :15 off)

Single Leg Hip Bridge Hold (left) (:30 on)

Single Leg Hip Bridge Hold (right) (:30 on)

Lateral Bounds (:45 on / :15 off)

Lateral Lunge Hold (left) (:30 on)

Lateral Lunge Hold (right) (:30 on)

Jump Rope (:45 on / :15 off)

 

 

Thursday:  6/14

Death By Burpees: Maybe 14 Minutes

Minute 1 Everyone Starts @ 4 Burpees Rest with remainder of the minute

Next Minute add + 1 Burpee Until Failure

 

Finish With 15 Min Partner Ladder: I Go You Go

  • 10/8/6/4/2 Reps
  • Newbies Start at 6/4/2

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Downs R:(40+/30+) W:(30+/25+) B:(20+/15+) (Stay on One Leg before switching)

– Dips

– Lemon Squeezes B: Ab Rocker

 

Example:

10x Pull Ups 10x Steps Downs (Total 5/ Side) 10x Dips 10x Lemon Squeeze

8x Pull Ups 8x Steps Downs (Total 4/ Side)  8x Dips 8x Lemon Squeeze

6x Pull Ups 6x Steps Downs (Total 3/ Side) 6x Dips 6x Lemon Squeeze

4x Pull Ups 4x Steps Downs (Total 2/ Side)  4x Dips 4x Lemon Squeeze

2x Pull Ups 2x Steps Downs (Total 1/ Side) 2x Dips 2x Lemon Squeeze

 

Friday: 6/15

1 Mile Assessed Run Big Loop:

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

 

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds @ 8:00 10+ Intensity  = All Out

2 Min Easy

:20 Seconds @ 5:40 10+ Intensity  = All Out

2 Min Easy         

:20 Seconds @ 3:20 10+ Intensity = All Out

3 Min Cool Down

 

“Take the Money & Run”:  15 Minute Partner Workout

  • Partner up coming off the Mile MB Sprints & Ball Slams
  • 10-1 10M Run and Ball Slam Ladder
  • Sprint to otherside of the gym: 10 Ball Slams
  • Sprint back: 9 Ball Slams
  • All while your partner is in a  2KB Rack Hold (40+/30+)
  • Switch and Start back at 8 slams the next round till finished.

 

Cool Down: Partner Hamstring PNF

 

Saturday 6/16

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

HIIT