Kirk Workouts for The Week of 6/4-6/9

FitWit Nation Kirkwood
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Monday:  6/4

Newbie Day 1:

VETS:

Mobility Series: 5-6 Minutes

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

Assessed True Tabata: Re-Test

4 min at each station :20 on/:10 off. Total rep count is the score. Pacing suggested for pushups in order to not pancake in later rounds. 2 Minute rest between rounds and record all three totals. B: Newbies Take off every other Round.

  • Pushups
  • Squats
  • TRX Inverted Rows

10-15 Min AMRAP:

  • 10x Straight Leg Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 20m Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • 12x TRX Hamstring Curls

 

Tuesday: 6/5

Stowe-Away 2.0: For Time – 25 Minute Time Cap

1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.

10x MB Pushups (2 hands on the MB)

10x MB Kneeling Halos [Tall Kneeling Lunge Position] (Each Side)

20x Slamball

1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.

10x MB Goblet Lunges (Each Side)

10x MB Mountain Climbers (Each Side)

20x MB Wall Balls

 

Red – 4 rounds, 20/15

White – 3 rounds, 15/12

Blue – 2 rounds, 12/10

 

Early Finishers: Pull Up Progression

 

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: 6/6

Newbie Day 2 :

Vets:

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

 

HIIT: Witness the HIITness

5 RNDS on a :30/:15 clock

Rest :30 after each RND

KB Deadlift High Pulls

Plank

​Leg Lifts ​

Alternating KB Clean & Push Press

Lateral Med Ball Taps

Lemon Squeezes

KB Goblet Step Back Lunges (Alternate Legs)

Rest 30 sec

 

Thursday:  6/7

3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1:  Partner E2MOM Bike Sprints (Need all 4 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Pull-Ups – 3 dead hang or 6 TRX pull-ups

STATION 2:  Partner E2MOM Erg Sprints (Need 4 ergs)

  • Switch with partner every minute (again, each partner gets total of 4 times on the erg)
  • R: 275/250m, W: 250/225m, B: 225/200m
  • Resting Partner:  Push-Ups R: 12, W: 10, B: TRX Chest Press 8

STATION 3:  Partner E2MOM Running Sprints

  • Switch with partner every minute (each partner does total of 5 sprints)
  • R:  Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
  • B: Stop sign to 1st black mailbox and back
  • Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
  • Resting Partner:  REST

SAFETY WORKOUT IF 25+ CAMPERS IN CLASS:  2 x TEAM STATIONS

STATION 1:  15 min. 3-Man Bike EMOM

  • P1: bike for cals  R:20/15 W:15/12 B: 12/10.  Rest remainder of minute

           P2: push-ups: Rx15 Wx12 Bx10 TRX Chest Press.  Rest remainder of minute

           P3: REST

  • Rotate towards bike every minute on the minute x 15 min.  Each partner will go 5x on the bike.

STATION 2:  16 min. 2-man ERG E2MOM

  • MIN 1:  P1 rows 1:30.  P2: pull-ups – 3 x dead hang or 6 x TRX.  :30 sec to transition after P1 is done rowing.
  • MIN 2:  P2 rows 1:30, P1:  pull-ups
  • Continue to switch every 2 min.  Each partner gets 4 turns on the erg.

 

Friday: 6/8

2x 12 Min EMOM: 2 Min Rest BTWN

1st Min:

EMOM A: R: = 120 Swings W: = 60 Swings B: = 36 Swings

 

  • 20x KB Swings / W: 10x KB Swings / B: 6x KB Swings

 

EMOM B: R: = 120 Squat  W: = 60 Squats B: = 36 Squats

 

  • 20x KB Goblet Squat / W: 10x KB Goblet Squat / B: 6x Goblet Squats

 

2nd Min: :30 Sec Core / :30 Sec Rest

EMOM A:

  • Hollow Hold
  • Dead Bug
  • Superman

EMOM B:

  • Plank
  • Side Plank Right
  • Side Plank Left

 

10-15 Min Team Game: FitWit Jeopardy

– We split the gym in two.

– You pick the Rep count level question and category. 1-5 Questions for 5 Categories 5 Question Max.    

– If you get it right you get a point and the other team does the reps. If you get it wrong you do the reps and then other team gets to answer the question.

– Exercises: 1 = Burpee, 2 = Squats, 3 = Push Ups, 4 = Leg lifts, 5 = Squats

 

Saturday 6/9

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

HIIT