Kirk Workouts for The Week of 8/6-8/11

Monday:  8/6

Newbies: Day 1 

VETS:

30 Minute AMRAP: Unilateral

8x (Each Side)TRX SA Rows

8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

8x (Each Side) Single Leg Staggered Stance Deadlift R:(35+/30+)W:(25+/20+)B:(20+/15+)

Alternate BTWN: Each RND + 1 Cal Each RND

– 10 Cal Bike

– First White Mailbox Run

 

Tuesday: 8/7

2×12 Minute Partner Stations:

Station 1: Partner Deadlift Carry Relay (Team Games Tester Not For Board)

Cones set up on both sides of the gym. How many crossing can you complete in 12 Minutes as a Partnership?

Partner 1: Performs 3x Suitcase Deadlift at Each Cone Set Up/Side of the Gym.

Partner 1: Switches after completing 4 Touches / Rounds of Deadlifts/Carries = 12x Deadlifts Per Total of Touches / Crossing

Partner 2: Completes Push Ups/TRX Chest Press  R:15x W:12x 8x while Partner 1 is Dead Lifting and carrying. Good Technique/Active Recovery/Challenge your Toe Push Up.

R:(60+/45+) W:(45+/40+) B:(30+/25+)

Limit Newbies to 3 RNDS Max = 36 Total Deadlifts  

 

2 Min Rest Transition:

 

Stations 2: 12 Minute AMRAP Shoulders

  • 10x Band Pull Aparts
  • 8x (Each) DB or Band Front & Side Raises
  • 6x (Each Direction) KB Halos
  • 4 Touches (Each Side) KB Overhead Waiter Carry (40+/30+)(30+/20+)

 

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: 8/8  

Newbie: Day 2 

Vets:

  • Mobility Series: 5 Minutes

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

One HIIT Wonder:

4 x 7 min Rounds  – 1 min off BTWN RNDS and repeat 4 times

:45 on :15 off / :30 Sec each side with no rest between sides  

Mountain Climbers (:45 on / :15 off)

High Plank Reach Through (left) (:30 on)

High Plank Reach Through (right) (:30 on)

Squat Jumps (:45 on / :15 off)

Single Leg Hip Bridge Hold (left) (:30 on)

Single Leg Hip Bridge Hold (right) (:30 on)

Lateral Bounds (:45 on / :15 off)

Lateral Lunge Hold (left) (:30 on)

Lateral Lunge Hold (right) (:30 on)

Burpees (:45 on / :15 off)

Thursday:  8/9

Partner KB Strength Day = 14 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+)

  • 4 Min 5×5 (Each Side) KB Unilateral Floor Press (One Side at a time) R:(45+/35+) W:(35+/25+) B:(20+/15+)

 

2 Minute Rest/Recovery/Regroup

 

Finish with: 16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

– Hollow Hold R:Hollow Rock

– KB Bent Row Series: Inverted Grip, Normal Grip, High Elbow = 1 Rep [Alt Sides Every other RND] R:(53+/40+)W:(40+/ 30+)B:(25+/20+)

– Split Squat:  [Alt Sides Every other RND] PVC for those that need it.

– High Knees

 

 

Friday: 8/10

2×10 Minute 4-5 Person Team Stations: “Together Stronger”

Station 1: 200 Cal Bike Relay For Time – 10 Minute Time Cap

  • Switch Teammates every :30 Seconds until 200 Cals is up
  • Rester-Runner(Doctor Office & Back )-Rester-Air Bike-Rester
  • Set the bike Monitor for 200 Cals
  • Set the gym clock for 10 Minutes

 

8 Minute Rest/Active Recovery Core AMRAP

 

  • 3-5 Breathes per move  

 

  • Plank
  • Side Plank R
  • Side Plank L
  • Hollow
  • Superman

 

Station 2: 10 Max Meter Row:  Mindgames Style (Switch every 250m)  

  • Mind Games Rowing Relay: Max Meters in time 10 Minutes.  Answers mind games quiz, right answer adds 100 m to final wrong answers subtracts 100m. Switch Every 250m
  • Set the ERG clock for 10 minutes.

 

Saturday 8/11

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

“The Triple Threat”

2 minute supersets (1 minute each)/1 minute core. Repeat each 2x. 90 sec rest between circuits.

  1. Goblet KB Deadlifts/KB Swings/Plank
  2. Pull ups/Push ups/Superman Hold
  3. Goblet KB Squat/Split Squat (:30/side)/Ab Rockers
  4. Goblet KB Push Press/Banded Side Raises/Side Plank Right/Left (:30 sec/side)

Cardio Blast Finisher: :30 sec each

-Lateral Bounds

-Star Jumps

-Butt Kickers

-Mt Jacks

-High Knees

-Broad Jumps