Kirk Workouts for The Week of 8/20-8/25

FitWit Nation Kirkwood
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Monday:  8/20

“Get Even: Move Your Own Weight”: 30 Minute AMRAP

  • Station 1:  300m Clifford Run (2nd White Mailbox on Left)
  • Station 2:  8x (Each Side) TRX Pull Press B: TRX Rows
  • Station 3: 10x (Total 5 / Side) Staggered Stance Deadlift
  • Station 4: 12x (Total 6 / Side) KB Bent Row R:(60+/45+)W:(45+/35+)B:(25+/20+)
  • Station 5A:  Sleds 5B:  Carries

If more than 16 people Two Groups: Switch Moves After 15 Minutes  

Station 5A: First 15 Minutes

4x Touches (Down/Back, Down/Back) Sled Push

Station 5B: Group 2: First 15 Minutes

4x Touches (Down/Back, Down/Back) 2KB Racked Carry: (40+/30+)

 

B: Newbies DO 4 RNDS ONLY

 

Tuesday: 8/21

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

 

“Firestarter”:  10-15 Minute Partner AMRAP

Partner up coming off the Mile for Rope Sprints & Overhead Holds

 

  • Partner 1: Does 4 Touches of:

 

    • Sprint to Top of Back Parking Lot: Stretch Rope Out
    • At Top of Back Lot Pull Rope Up Into Pile.
    • Sprint Back Down to Bottom of Lot : Stretch Rope Out
    • At Bottom of Back Lot Pull Rope Up Into Pile.
    • Repeat for 4 touches.

 

  • Partner 2:

 

  • Overhead Med Ball Hold for first 2 touches of P1
  • Slam Balls for second 2 touches of P1
  • Once P1 has completed 4 Touches Partners Switch

 

Cool Down: Partner Hamstring PNF

 

Wednesday: 8/22  

Mobility Series: 5 Minutes

Upper Body 2 Moves

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

HIIT: DISAPPEARING ACT, PART II:  

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises, :30 sec to get out to Clifford Stop Sign, then shake up run : R/W: 600M Run (small loop) B: 400M(End of Clifford). Rest 1 min., then the next round #1 will disappear, and so on until 6 is the last one

  1. Push-ups
  2. Mtn climbers
  3. Hollow Hold
  4. Lateral Bounds
  5. Superman Hold
  6. Plyo lunge (B: step-back lunge)

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

RUN

2,3,4,5,6

3,4,5,6

4,5,6

5,6

6

 

Thursday:  8/23

The Ratt Race: Camper named workout to honor the 6amers Tyler and Andrea

 

3 x 9 min Stations. 3 Rounds at Each Station:  (2 min. work/1 min. rest). 1 min. rest between stations.  FINAL SCORE is total number reps for all 3 stations.

 

Station 1:  3 Rounds

  • Each 3 min. round:  250M Row B: 200m Row, finish out the 2 min. work clock with Max Burpees, 1 min. rest.
  • Campers record total Burpee # at the end of the station.

 

Station 2:  3 Rounds

  • Each 3 min. round:  200M Run (1st White Mailbox) B: Stop Sign to back parking lot back inside, finish 2 min. work clock with Max Wall Balls, 1 min. rest.
  • Campers record total # of Wall Balls at end of station

 

Station 3:  3 Rounds.

  • Each 3 min. round: 30x KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+), finish 2 min. work clock with Max Jump Ropes, 1 min. rest.
  • Campers record total # of Jump Ropes at end of station
  • R:(Double Unders, W:(Count Double Under Attempts), B:(Singles)

 

 

Friday: 8/24

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)  R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • Pull Ups (TRX Rows)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R:20/15 W:15/12 B:12/10

 

For Example:

– 10 Heavy 2KB Suitcase Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals

– 8 Heavy 2KB Suitcase Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals

– 6 Heavy 2KB Suitcase Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals

– 4 Heavy 2KB Suitcase Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals  

– 2 Heavy 2KB Suitcase Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Bike Cals

 

Saturday 8/25  

HIIT: 6 Rounds of 3 Minutes Work / 2 Minutes Rest Between Rounds

  • Each Exercise :45 sec with a running clock
  • KB Squat High Pulls R:(60+/45+), W:(45+/35+), B:(25+/20+)
  • Jump Rope R: Double Unders
  • Hollow Hold R: Hollow Crunch  
  • Slam Balls