Kirk Workouts for The Week of 7/16-7/21

FitWit Nation Kirkwood
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Monday:  7/16

Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees” 

AKA. “Neff’ Said” / AKA. “Neffer Stop Neffer Stopping” / AKA. “The Neffer Ending Workout”/ AKA.  “Neffer gonna give you up, Neffer gonna let you down, Neffer gonna run around and desert you, Neffer gonna make you cry, Neffer gonna say goodbye, Neffer gonna tell a lie and hurt you”

 

Three Scores: 600m Run Time/ Total # of Burpees / Total # of Rep Completed

Buy In: 600m Run – Small Loop: Camper Gets a Time Non Runner 40 Cals for Time  

30x Air Squats

15x Push Up B: TRX Chest Press

5x R: Pull Ups W: TRX Pull Ups  B: TRX Rows

  • Once every is back inside from the run: Every 5 Minutes for the rest of the work out :30 worth of Burpees – Score for total Burpees at end. Minute 25/20/15/10/5 = 5 Total RNDS of Burpees
  • One full RND = 50 Reps
  • B: Level limited to 3 RNDS. With remaining time do Mobility Challenge

 

Tuesday: 7/17  

Mobility Series: 5 Minutes

Internal Rotation (Each Side)

– 10 Reps of Free Exploring Side Laying Internal/External Rotation

– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing   on internal rotation

 

16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

 

  • Best way to organize is giving them a number 1-4 for the Stations

 

  • STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • STATION 2: Med Ball Toe Taps RND 1&3  / Lateral Med Ball Toe Taps RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)  
  • STATION 4: TRX Hamstring Curls
  • Rotate through the four moves for 16 Mins

 

2 Minutes: Recovery Set Up Carry Station

 

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

Overhead Med Ball Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.

 

 

Wednesday: 7/18  

  • Mobility Series: 5 Minutes

       First Section of Thoracic Spine Mobility from July Challenge with PVC.

 

HIIT:  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:  7/19

KB Furnace & “Cool Runnings”:  2×15 Minute Stations

 

KB Furnace: 3 x 5 Min RNDS

 

  • This should be cardio!!
  • Pick a heavy bell and try to use it for the movements.

 

:30 Right Arm Cleans (Dead Stop / Swing Clean)

:30 Left Arm Cleans (Dead Stop / Swing Clean)

:10-:15 Sec Shake Out

:30 Right Arm Kneeling Windmill

:30 Left Arm Kneeling Windmill

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1 Minute Off

– Repeat –

 

“Cool Runnings”:  Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 15 Minutes.
– Split Groups in half with ultimate goal of 4-6 Campers per sled. Thats means 2 – 3 On each side of a sled.

– Trainer will assign sled groups during warm up on whiteboard.

– 20m Sprint Sled Pull (TRX Straps Under Arms facing away from Sled)  – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled Back 20m.
– We will continue in this fashion for 15 minutes trying to see how many touches your team can get.

– Perform 5x Squats on each side when you get to the back of each line.

 

 

Friday: 7/20

“The Headless Horseman” –  18 Min Time Cap: Treat as Assessed and write Times.

5 RNDS

– 20 Swings

– 10 KB Headcutters

– 200m Run (1st White on Clifford) Non Runners can Bike 20/15 Cals.

RED: (60+/40+)(40+/30+)

WHITE: (45+/ 35+)(35+25+)

BLUE: 4 RNDS (40+/30+)(30+/20+)

 

4 Person Rowing Relay: 3,000 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m

 

 

Saturday 7/21

8am & 10:15am

 

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

 

“Motown HIITs”

3 Rounds with 1 min rest btwn Rounds; :30 seconds/exercise

Jumping Lunges ( B: Stepback Lunges)

Side Lunges

Curtsy Lunges

:30 sec Rest

KB DL High Pull

Hamstring Walkouts

Hip Bridge Hold

:30 sec Rest

Push-ups (R: Plyo Push Up) (B: TRX Chest Press)

KB Tricep Extensions

Assistant Band Tri. Pull Apart

:30 sec Rest

 

Ab Rocker

Hollow Hold

Alt Supermans

:30 sec Rest

 

Mountain Climbers The Hard Way

T-Stand (Side plank to side plank)

Sit Outs (B: Down Dog Toe Touch)

1 minute Rest