Kirk Workouts for The Week of 7/9-7/14

Monday:  7/9

Newbies:

VETS:

“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap

For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds)

40 Double Unders (RED)

W – Count Attempts or 200 Singles

B – 120 Singles

40 Squats (B – 20 Squats)

20 Burpees (B – 10 Newbie Burpees)

RED: = 200 Squats / 100 Burpees WHITE: = 160 Squats / 80 Burpees BLUE: = 60 Squats / 30 Burpees

Early Finishers:

Pull Up Progression: or 3 Sets Max Reps

  • Deadhang/ Attempt
  • Assisted(Band,Partner,TRX)
  • Negative

 

Tuesday: 7/10

5×5 Minute Stations  – 1:30 Rest BTWN Stations

(Class Time 5×5 Minutes = 25 Minutes + 1:30 Rest x 4 = 6 Minutes = 31 Minutes Total Time)

Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch – 8 Person Max Efforts x 5 rounds each

Station 2:  5 Minute EMOM 4 Touches 2KB Farmer Carry R:(53+/45+) W:(40+/35+) B:(30+/25+)

Station 3: 5 Minute Row for Max Meters: R:(1,425m (1:45 Pace)/(1,300m (1:55 Pace), W:(1,300m(1:55 Pace)/1,250m(2:00 Pace), B:(1,250m(2:00 Pace)/1,000m (2:25 Pace)

Station 4:  AMRAP 15x TRX Hamstring Curls, 15x TRX Hip Press (B: Glute Bridge Raises)

Station 5: (Full Group) AMRAP 15x Band Curls, 8x  KB Front Raises

 

 

Wednesday: 7/11

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

 

Newbie Day 2 :

Vets:

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. 1 Min – :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold
  • P2: 30 Sec Hip Bridge March

Station 2: 5 Rounds MB Squats & MB Overhead Stepback Lunge

  • P1: 30 Sec MB Goblet Squats
  • P2: 30 Sec MB Overhead Stepback Lunge B: Goblet Stepback Lunge

Station 3: 5 Rounds Push Ups or TRX Chest Press & Superman Hold

  • P1: 30 Sec Push Ups or TRX Chest Press
  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & MB Pull Over

  • P1: 30 Sec Hollow Hold Progression
  • P2: 30 Sec MB Pull Over

Group Hip Mobility: Spend the last 10+ Minutes of Class going over the drill for the Hip Mobility July Challenge!

 

Thursday:  7/12

Mobility Series: 5-6 Minutes

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

 

Partner KB Strength Day = 16 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)
  • 2 KB Strict Press R:(40+/30+) W:(25+/20+) B:(20+/15+)
  • 6 Min 2KB Floor Press EMOM – Each Partner Goes 3 RNDS   
  • R: 12x Reps  = 36 Reps (53+/35+) W: 10x Reps = 30 Reps   (40+/25+) B:6x Reps = 18 Reps (20+/15+)

 

2 Minute Rest Transition: To Grab New Weights

KB Conditioning:  = 14 Minutes
3 x 2 min AMRAPs: Working On A 6 Minute Continuously Running Clock.

Rest 1 Min Between Rounds.  

Repeat 2 Rounds.
(2 bells needed: 1 bell for 1st and 3rd / 1 bell for 2nd)
1st 2 min:  5 x Goblet Squat / 10 x Goblet Step Back Lunge (total)
2nd 2 min: 6 x 1 KB Clean (total) / 6 x 1 arm Push Press (total)

3rd 2 min:  8 x KB Swings (same as goblet squat and Lunge) / 8 x  Hinge High Pull

Rest 1 min and repeat

B: Newbies – 3-4 RNDS Total at Each

 

Friday: 7/13

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 2: Wall Sit

Player 3: ERG

Player 4: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)

  • Switch when runner returns from 300m run (White Mailbox)
  • Rotate in order of the board. 2KB March goes to Run.
  • Set Monitor up for 25 Minutes for more accurate Meter Count  
  • Jump Rope here in case of rain.  The erg set the pace switching every 250m.

 

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 7/14  

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

3×8 minute AMRAPS + 1 minute of cardio after each AMRAP, 1:30-2 min rest between AMRAPS

AMRAP 1:

10x KB Rows (R/W: Renegade Row on parallettes)

10x Walking lunges (each leg)

10x KB Goblet Strict Press

10x MT Climber the Hard Way (each leg)

1 minute Cardio: 1st white mailbox run

AMRAP 2:

10x Single Leg Hamstring Runner

10x KB Swings

10x Plank Walks (2R, 2 L)

10x Sit Outs

Cardo: 1 Minute Burpees

AMRAP 3:

10x T-spine Push Ups

10x Tuck Jumps (B: Squat Jumps/Squats)

10x MB Slams

10x Supermans (3 sec pause at top)

Cardio: Campers Choice-White mailbox run, 1 min burpees, 1 min bike, 1 minute jump rope)