Kirk Workouts for The Week of 9/4-9/8

Tuesday: 9/4

Mobility Series: 5-6 Minutes

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

30 Minute AMRAP: “Let The Beat Build”

Run Builds in Distance on each RND:

  • 1st RND 100m Back Parking Lot Loop
  • 2nd RND 200m 1st White Mailbox on Clifford
  • 3rd RND 300m 2nd White Mailbox on Clifford
  • 4th RND 400m Last MailBox on Right Clifford

– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 8x 2KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)

– 12x Band Tricep Press Down

Alternate: Each RND

2x Touches (ES) 1KB Overhead Carry: (40+/30+)

  • Down/Back Switch sides

2x Touches (ES) 1KB Racked Carry: (40+/30+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY

 

Wednesday: 9/5  

Mobility Series: 5 Minutes

Upper Body 2 Moves

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

Running HIIT Circuit:  4 Stations – :40 work/:20 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

Station 1

KB Goblet Side Lunge / KB Goblet  Stepback Lunge

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 2

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 3

KB Swings/ Glute Bridge Hold

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 4

Hollow Hold / Superman Hold

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

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:  9/6

Station 1: 16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

  • Best way to organize is giving them a number 1-4 for the Stations
  • STATION 1: 2KB March – :2 Sec Pause @ Top (40+/30+)
  • STATION 2: Med Ball Toe Taps RND 1&3  / Lateral Med Ball Toe Taps RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)  
  • STATION 4: TRX Hamstring Curls
  • Rotate through the four moves for 16 Mins

2 Minutes: Recovery Set Up “Extended MoFo”

Station 2: 10 Min Adding EMOM: Aka “The MoFo”.

  • 1st Min:  10 KB Swings
  • 2nd Min: 10 Push Ups
  • Red Level Folks will add 2 Reps each time: 10,12,14,16,18, = 70 Each
  • White Level 10 Reps = 50 Each
  • Blue (Newbies) Level 8 Reps = 40 Each

 

Friday: 9/7  

2x 14 Minute AMRAPS:

AMRAP 1: Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes

Couplet 1

  • 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 4x Broad Jump to Cone Set Up (Non Jumpers 10x KB Swing)

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps Power Step Ups (Each Leg – For non Jumpers)  

2 Minutes Rest / Changing of Groups

AMRAP 2: Pure Work 14 Minute AMRAP

  • Goal 14 minutes of pure good old fashion work.
  • 40m Sled Pull Down / Push Back
  • Sandbag Carry Down to 1st White Mailbox (Over one shoulder or in front)
  • Air Bike Calories: R:15/12, W:12/10, B:10/8

 

Saturday 9/8

HIIT Hop, the HIITY, the HIITY to the HIIT HIIT Hop You Don’t Stop!

3 x 9-min Stations

:30 sec each movement / 4 movements to get through for 4 rounds / quick :15 rest after every 2 min RND = 9 min of work / 90 second rest between stations

 

Big MB Station

MB Toe Touches

MB Situp and Press

MB Toe Taps

Wall Balls or MB Thruster

:15 sec rest

Yellow Bar Station

Dips

Rows

Push Ups

Knee tuck to extension (Blue take extension away)

:15 sec rest

Body weight

Squat shuffle (from squat position step to the right, half way through switch directions)

Leg lifts (with heel to sky raise at top)

Star Jumps

Grasshoppers (knee to opposite elbow from high plank position)

:15 sec rest

Finish with Extended Stretch