Kirk Workouts for The Week of 8/27-9/1

Monday:  8/27

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

 

4 x 6 min Partner Stations – 2 moves switching with the partner every :30 Seconds. Shake Up Run to 1st White Mailbox BTWN Stations.

1 Minute Rest BTWN Stations.

Station 1: Slam Ball/Jumping Lunges B: Stepback Lunges

Station 2: Kneeling Banded Rotations/Anti Rotation

  • Turn Sides Every Minute

Station 3: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+) (Switch Arms Every RND) / Band Pull Aparts – Green/Red Bands

Station 4: Partner Hamstring Nordic Curls: 4×5 Reps Each Partner – “I Go,You Go”

  • 6 Minutes to get through All 4 sets Each

 

Lighting Round

Station 5: 4 Minutes = 2 Rounds Each

Yoga Strap Deadbug/Rest (On Tabata Clock for Trantions – :20/:10×2 = 1 Minute Each)

 

 

Tuesday: 8/28

Camper Named: “The Encourager” Aka W.W.C.D: What Would Connie Do?  Aka The Connie M.

3×8 Minute Partner EMOMS: Assessed Count Total Number of Jump Ropes for all 3 EMOM’s

  • “I Go, You Go” With a partner Complete your minute finish your Minute with Max Jump rope EMOM 1&3. Max KB Swings EMOM 2  with remainder of your rounds time.
  • Goal here Partner up for EMOM. During your Partner turn you spend that minute encouraging your partner. Were looking for lots of High Fives and Good Times.
  • Rest :90 Secs Between each
  • 4 Rounds Per Partner. Per EMOM.

 

EMOM 1: 2KB Squat + Jump Rope –  R: 10 Reps = 40 Reps  W: 8 Reps = 32 Reps  B: 6 Reps = 24 Reps

  • R:(Double Unders), W:(Count Double Under Attempts), B:(Singles)  
  • R:(45+/30+), W:(30+/25+), B:(25+/15+)

 

EMOM 2: Push Ups +  KB Swings – R: 15/12 Reps = 60/48 Reps  W: 12 Reps = 48 Reps  B: 8 Reps = 24 Reps

  • R:(All Toe), W:(½ Toe ½ TRX Chest Press), B:(TRX Chest Press)  
  • KB Swing Weights: R:(60+/53+), W:(53+/40+), B:(35+/30+)

 

EMOM 3: 2KB Push Press + Jump Rope – R: 10 Reps = 40 Reps  W: 8 Reps = 32 Reps  B: 6 Reps = 24 Reps

  • R:(Double Unders), W:(Count Double Under Attempts), B:(Singles)  
  • KB Push Press Weights: R:(40+/30+), W:(30+/25+), B:(20+/15+)

 

Cash Out:  4 Minute Plank Challenge

  • Encourage entire gym to cheer for each other until the last person drops!  

 

 

Wednesday: 8/29  

Mobility Series: 5 Minutes

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

HIIT: STRENGTH, CARDIO, & CORE

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 10x KB Straight Leg Deadlift  / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x 1 KB Goblet Side Lunge/Total 5/Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right
  3. 10x 1 KB Clean/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> 1st White Mailbox Run -> Side Plank Hold Left

 

Thursday:  8/30

2×15 Minute Stations: Strength & Sleds

Station 1: Travelers Delight – Partner AMRAP “How many rounds can you get through?””

One partner works while the other holds Wall Sit, switch, repeat.

6 x 2 KB Squats to Racked Carry (width of the gym and back)  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

4 x 2 KB KB Suitcase Step Back Lunges (each leg) to Suitcase Carry (width of the gym and back)  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

3 x 1 Arm KB Push press (R) to Overhead carry (width of gym), repeat on other side and overhead carry back  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

 

2 Minute Rest/Transition

 

Station 2: “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 Push  – 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: 8/31

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s  3x (Each Side)
  • Kneeling Abducted Leg Lifts 3×5 Second Holds (Each Side)  

“The 7-11” 21 Mins

  • 7 x 2 Minute RNDS
  • 200m Run: 1st White Mail Box (Line Up Next to Gym by Garage Door)
  • Max Burpees
  • 1 Min Rest
  • B 100m Run: Back Parking Lot Loop

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 9/1

HIIT Me With Your Best Shot

5 x 5 min EMOM  / :90 Second Rest/Transition time between stations

Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.

 

EMOM 1: Slam Ball [R: 14 W: 12 B: 10] → MB Side Shuffle

EMOM 2:  8 x KB SeeSaw Presses (total) → Overhead Carry with 1 bell overhead and one in rack position (walking down and Back switch arms)

EMOM 3: Burpees [R: 12 W: 10  B: 8 (non pushup broad jump burpees)] → Rest

EMOM 4: KB Goblet Cleans  [R: 14 W: 12 B: 10] → Plank leg lifts

EMOM 5: Jumping Lunges (total) or Lunges w/knee drive (total) [R: 16 W: 14 B: 12] → Lateral Bounds