Kirk Workouts for The Week of 9/17-9/22

Monday:  9/17

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

 

30 Minute AMRAP: Unilateral

8x (Each Side) KB Renegade Row (Off Parallettes) R:(35+/30+) W:(25+/20+)

  • B: KB Bent Row B:(30+/25+)

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: 9/18

Ladders: 4×7 Minute Partner Ladders

  • Rest :60 BTWN STATIONS

Station 1: Partner Strength 2KB Squat Ladders – “I Go, You Go” – 60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 20 on 20 off / 10 on 10 off

Station 2: Partner Core Hollow/Superman Holds  – “Alternate Moves” 60 Hollow 60 Superman / 50 H 50 S / 40 H 40 S / 30 H 30 S / 20 H 20 S/ 10 H 10 S

Station 3: Partner Air Bike Ladder – “I Go, You Go” –  60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 20 on 20 off / 10 on 10 off

Station 4: Partner Nordic Hamstring Curls – “I Go, You Go” – 60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 30 on 30 off

 

 

Wednesday: 9/19

Mobility Series: 5 Minutes

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

HIIT: 5 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
  • Plank Shoulder Taps B: High Plank Hold
  • Slam Balls

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

 

Thursday:  9/20

Rowing Assessment: 2,000m Row

  • We will do this in Heats. Class size will determine heat numbers.

2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push

3rd 500m Focus:  Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.

 

30 Min AMRAP in Turf Room

  • 4x Touches (E.S.) 1KB Overhead Carry: Switch arms on the way back (40+/30+) [Out Front]
  • 4x Touches Bear Crawl or Crab Walk [Alt Each RND]  (Turf Down,Back-Down,Back )
  • 4x (E.S.) Bird dog w/ :5 Sec Hold
  • 4x (E.S.) TRX Y Fly & T Fly (Staggered Stance Legs)
  • Back Parking Lot Loop

 

Friday: 9/21

2 x 12 Min EMOM: 2 Min Rest BTWN

1st Min:

EMOM A: R: = 120 Swings W: = 60 Swings B: = 36 Swings

  • 20x KB Swings / W: 10x KB Swings / B: 6x KB Swings

EMOM B: R: = 120 Squat  W: = 60 Squats B: = 36 Squats

  • 20x KB Goblet Squat / W: 10x KB Goblet Squat / B: 6x Goblet Squats

Weights for Both Moves: R:(60+/53+) W:(45+/40+) B:(35+/30+)

2nd Min: :30 Sec Core / :30 Sec Rest

EMOM A: Core

  • Hollow Hold
  • Dead Bug
  • Superman

EMOM B: Core

  • Plank
  • Side Plank Right
  • Side Plank Left

 

10-15 Min Team Game: FitWit Jeopardy

 

 

Saturday 9/22

Mobility Series: 5 Minutes

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

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 lap around the parking lot at the end of each Station. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec KB Swing R:(60+/53+)W:(45+/35+)B:(35+/25+)
  • P2: 30 Sec Hip Bridge Hold R: Hip Bridge March

Station 2: 5 Rounds KB Lateral Lunge & Wall Sit

  • P1: 30 Sec KB Goblet Lateral Lunge R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • P2: 30 Sec Wall Sit

Station 3: 5 Rounds Goblet Push Press & Med Ball Overhead Hold

  • P1: 30 Sec Wall Balls R:(20+/15+)W:(15+/12+)B:(12+/10+)
  • P2: 30 Sec Med Ball Overhead Hold R:(20/15)W:(15/12)B:(12/10)

Station 4: 5 Rounds Flutter Kicks & Plank Drag Through