Kirk Workouts for The Week of 9/10-9/15

FitWit Nation Kirkwood
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Monday: 9/10

Newbies: Day 1 

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: 9/11

Mobility Series: 5-6 Minutes

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

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :45/:15 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal)

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND
  • R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
  • 1 KB Racked March  R:(40+/35+) B:(25+/20+)
  • KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Hollow Hold R:Hollow Crunch
  • Band Pull Aparts

Rotate in order: Rower always starts back at Hollow Option  

 

Wednesday: 9/12  

Newbie Day 2 :

Vets:

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

HIIT: 5 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds

 

  • Each Exercise :45 sec with a running clock

 

  • Push Ups B: TRX Chest Press
  • Superman Hold
  • KB Headcutter  R:(53+/40+), W:(45+/30+), B:(30+/20+)
  • Wall Sit
  • KB Bent Row:  R:(53+/45+), W:(35+/30+), B:(25+/20+)
  • Plank Shoulder Taps B: High Plank Hold

 

Thursday:  9/13

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+)
  • 1 KB Straight Leg Deadlift R:(53+/45+) W:(40+/35+) B:(30+/25+)

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: 9/14  

Stations: Ropes & Running 3×4 min RNDS

– Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

– Non Runners (Injury): 4 Minute Air Bike :30/:30 Sprint/Easy

– Newbies (Have not ran in a long time): 1 RND Run to end of street on Next RND Bike 4 Minute Air Bike :30/:30 Sprint/Easy Final RND pick btwn run or bike.

 

Rope Station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

* Rnd 1: Alt Waves & MB OH Step Back Lunge

* Rnd 2: In & Out Waves & Sprinter Jumps

* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos

 

Saturday 9/15

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