The Kirk Workouts for The Week of 10/2-10/7

Monday:  10/2

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

Lower Body – 3 on each side Hip C.A.R.S

 

New Strength: Next 12 Weeks 12 Minute EMOM  – WEEK 3

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By: 18 Min AMRAP

  • Between Each RND Run 200m (1st White Mail box on Clifford)

8x 2KB Deadlift R:(105+/70+),W:(60+/50+),B:(40+/30+)    

10x 2KB Racked Stepback Lunge (Total 5/Side) R:(50+/40+) W:(40+/30+),B:(25+/15+)

12x 1-KB Renegade Row (40+/30+) (Total 6/Side)  R:  Single Arm TRX KB Renegade Row (25+/20+)  B:KB Bent Row (40+/30+)

 

Tuesday: 10/3

Camper Named: “Spin City” Aka “ The Jenna G.

Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:

– Air Mill Fan Bike: Switch with a partner each :20

– Slam Balls / Wall Sit: Switch moves each :20

– W: Knee Bent L-Sit / R: Full L-Sit / B: Plank  / Push Ups: Switch moves each :20

– ERG:

– TRX Laying Low Rows: B: Standing Row

 

* There will be a one minute rotation break between exercises.

RED: All Toe Push Ups,

WHITE: Half Toe/ Half Knee Push Ups, 6 rounds (Take off round 4 and 8)

BLUE: Standing TRX Rows, Knee Push Ups,  4 rounds (take off a round after each on round)

 

Wednesday: 10/4

E.M.O.M HIIT

5 x 5 minutes at each station.  Every minute on the minute, start with Blue: 8 Reps, White: 10 Reps, Red: 12 Reps of the primary exercise, then finish the minute with the secondary exercise.  Rest 1 min between stations.

Station 1 – Primary = Mtn. Climbers The Hard Way (Each Side), Secondary = Plank (Elbow or High Plank)

Station 2 – Primary = KB Goblet Squat R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Wall Sit

Station 3 – Primary = Med Ball Toe Touches,   Secondary = Jump Rope R:Double Unders

Station 4 – Primary = KB Swings R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Glute Bridge Raises (2 sec pause and squeeze)

Station 5 – Primary = Burpees B:Newbie Burpees,   Secondary = Rest

 

 

Thursday:  10/5

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

Upper Body – 3 on each side Arm Bars (Partner No Bell, Partner Bell, Bell)

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 3

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 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

R:(40+/30+) W:(30+/25+),B:(25+/20+)

3 x 5 Min KB Complex: This should be cardio!!

:30 Right Arm Swings

:30 Left Arm Swings

:10-:15 Sec Shake Out

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1-2 Minutes Off

– Repeat –

 

 

Friday: 10/6  

Running: Re-Test 2 Mile Assessed Run

Route: Start on other side of Sisson on Dish Dive Side of Street, Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark is in front of gym at the third tree (Give Split). 2 mile ends as they cross over Clifford.

Newbies may only do the one mile if it’s a 11 min.+ mile.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:

Pull Up Progression: 6-8 Reps or 3 Sets of Max Reps

Vets fo 3×12 Reps Pull Ups, This can be assisted.

  • Deadhang/Attempt
  • Assisted (Band,TRX, Partner)
  • Negative (Working on 5 Sec Negative)

Core AMRAP

  • 10x Lemon Squeeze / Ab Rockers
  • 10x (Total 5/Side)  Plank Shoulder Taps (2 Breath Pause at Top)
  • 16x (Total 8/Side) Bird Dogs
  • 16x (Total 8/Side)  Moving Dead Bugs

 

Cool Down: Partner Hamstring PNF

 

 

Saturday 10/7


Medball AMRAP – 14 Minutes + Tabata
Run Parking Lot Loop with Med Ball
10 Slamball
10 Medball Pushups (2 hands on medball)
10 Med Ball Russian Twists (5 each side)
10 Med Ball Lunges (5 Each Side)
10 Med Ball Curb Jumps
Repeat

2 Minute Rest Between Stations

Tabata Finish –  :20/:10, 8 Rounds of Each Exercise, 1 Minute of Rest Between Exercises
Squat Jumps
Hardstyle Plank Hold
Mountain Climbers