Kirk Workouts for The Week of 6/18-6/23

FitWit Nation Kirkwood
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Monday:  6/18

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. High Plank 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

 

Tuesday: 6/19

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

Wednesday: 6/20

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)

  • 3x Prone Shoulder Lift Offs

 

HIIT:  Crazy HIIT Love

4 rounds through all exercises with 60 sec rest between rounds

:40 sec Work / :20 sec Rest/Transition

  • Mountain Climbers The Hard Way

  • KB Squat High Pull R:(53+/40+) W:(40+/30+) B:(25+/20+)

  • MB Pull Over

  • MB Slams

  • Single Leg Wall Sits (Alternate Legs Each RND)

  • Double Unders / Speed Singles

 

Thursday:  6/21

Mobility Series: 5 Minutes

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

 

“Max Power”: 14 Min Time Cap

Rnds for Time W: 5 RNDS R: 6 RNDS B: 4 RNDS P: 3 RNDS

  • 10x 2KB Clean R:(45+/35+) W:(30+/25+) B:(25+/20+)

  • 1st White Mailbox Run – B/P:Back Parking Lot Loop (Non Runners 12/10 Cals Bike)

  • :30- Second Rest – Campers watch running clock for their rest.

 

Early Finishers: Plank EMOM with Remaining Time – :30 Core / :30 Rest

Plank / Side Plank R / Side Plank L

 

As An Entire Class:

  • 6 :30/:30 Partner Band Rotation / Anti-Rotation

  • 6 Minute Partner Nordic Hamstring Curls 3x:30 Sets Each

Friday: 6/22

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

  • Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.

  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)

  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish With: 15-20 Min AMRAP

  • 8x Push Ups

  • 6x Dips

  • 4x Pull Ups W: Band Assisted Pull Ups B: TRX Pull Ups/Rows

  • Down & Back Mixed Carry: SC(50+/70+) OH(30+/40+)

 

 

Saturday 6/23

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

“Kettlebell Breakfast Buffet”

Kettlebell Tabata Stations: 20:10×8=4 minutes each station. Follow each station with a 200m Run. 90 second rest after each station

1: Goblet Deadlift/Swings (R: 60+/45+)  (W: 50+/35+) (B: 35+/25+)

2: Halos/Goblet Push Press(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

3: Right Stepback Lunge/ Left Stepback Lunge(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

4: Standing High Pull/Plank Hold(R: 45+/35+)  (W: 35+/25+) (B: 25+/15+)

5: Goblet Thruster/Burpees (R: 50+/40+)  (W: 40+/30+) (B: 30+/20+)