The Kirk Workouts for The Week of 10/16-10/21

Monday:  10/16

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Lower Body – 2x on each Side Hip C.A.R.S Against Wall 2x on Each Side Hip Abducted Leg Lifts

 

New Strength: Next 12 Weeks 12 Minute EMOM  – WEEK 5

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Finish with: 16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

  • STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • STATION 2: Med Ball Toe Touches RND 1&3  / Heel Touches RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)  
  • STATION 4: TRX Pull Press: Right RND 1&3 Left RND 2&4
  • B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press
  • Rotate through the four moves for 16 Mins

 

 

Tuesday: 10/17

New Long Form Assessment : Re-Test 9/19

“Walk The Line”  – 30 Minute Time Cap

– 25x Push-Ups

– 40x Walking Lunges (Total)

– 400 Meter Run – End of Clifford

R: 5 RNDS: Toe Push Ups

W: 4 RNDS: ½ Toe ½ Knee

B: – 3 RNDS 15x Knee 20x Lunge, 200m 1st White Mailbox

 

 

Wednesday: 10/18

Running HIIT Circuit:  4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

 

Station 1:

KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet  Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)

Run 300m 2nd White Mail Box 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 Mail Box on Clifford – 60 Seconds

 

Station 3:

Burpees B:Newbie Burpee

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

 

Station 4:

Bird Dog / Dead Bug

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

 

 

 

Thursday:  10/19

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 5

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Floor Press

 

Followed By: 18 Minute AMRAP

–  6x TRX Single Arm Row (Each Side)

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

– 10x (Total 5/Side) KB Goblet Step Up R:(53+/45+)W:(40+35+)B:(30+/20+)

– 6x (Each Side) [ALT Sides every touch] Touches Overhead + Suitcase Carry: OH(40+/30+) SC(50+/70+)

– 200m Run (1st White Mail Box)

 

Friday: 10/20

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

 

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:15/2:00)(2:30/2:15)

 

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R(60+/45+)W(45+/35+)B(35+/25+)

Minute 2: 10x Push Ups R:12x B: 8x

 

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

 

Station 4: E.M.O.M 2 – 6 Minutes

Minute 1: 10x 2KB Push Press [R:12x B: 8x] R(45+/35+)W(40+/30+)B(25+/20+)

Minute 2: 10x Burpee R:12x B: 8x

 

 

Saturday 10/21

3×9 minute Circuits 40:20 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:

Inchworm Shoulder Taps

Plank with crossing toe touches (B: Plank leg lifts)

Squat Jacks (B: Squat Jumps/Squats)

 

Circuit 2:

Alternating KB Clean and Press R:(40+/30+),W:(30+/25+),B:(20+/15+)

KB Goblet Lunges R:(53+/45+),W:(40+/30+),B:(30+/20+)

KB Flutter Kicks (B: No KB)

 

Circuit 3:

Mountain Climbers to Push up (4 climbers:1 Push up)

Superman hold

Burpees (R: Burpee Tuck Jump) (B: Newbie Burpee)