The Kirk Workouts for The Week: 1/2-1/7

Kirkwood
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Monday:  1/2

NO CLASS: HOLIDAY BREAK

Tuesday: 1/3

ROWING  2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

Team Circuits: 4 people to a group. 6 rounds. Rotating like the Wheel * Rest 1 Min Btwn rnds :40/:20 x 4 exercises  = 4 Mins

Round 1

Med Ball Toe Taps

TRX Pistol Squats

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

 

Round 2

OH KB Step Back Lunge – Rights

TRX Tri Press

TGU Half Get Ups – Right

Moving Dead Bug (With #5lb Mini DBs)

 

Round 3

Med Ball Toe Taps

TRX Pistol Squats

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

 

Round 4

OH KB Step Back Lunge – Left

TRX Tri Press

TGU Half Get Ups – Left

Moving Dead Bug (With #5lb Mini DBs)

 

Round 5

Burpees

TRX Front Squat

Push Up

Hollow Hold (Progression Right for Camper)

 

RND 1&3 are the same RND 2&4 are the same RND 5 is a power RND you repeat RND 5.

 

 

Wednesday: 1/4

6 Tabata Stations

8 rounds of :20 on/:10 off at each station, 1 Minute Rest Between Stations

  1. Mountain Jacks
  2. KB Swings (Goat Belly or KB DL)
  3. MB Side Shuffle(4 in each direction)
  4. Plank Hold
  5. High Knees/Buttkicks (alternate every :20)
  6. Ninjas

 

Thursday: 1/5

ROWING  2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

Non-Assessed MTN: 2-4-6-8-10-8-6-4-2

– Pull Ups (TRX Pull Up)

– KB Headcutters

– Wall Balls

– KB Goblet Side Lunge  

–

  • 40 Double Unders or 120 Single BTWN RNDS: 2,6,10,6,2
  • Dish Dive Run BTWN RNDS: 4,8,8,4

 

Friday: 1/6

ROWING  2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

Core & Running: 20-25 Mins

  • Parking Lot Loop Followed by Core Movement
  • Core Options:
  • TRX Body saw / Plank count to 30
  • L Holds on P Bars :30 Adding up time count to 30
  • Heavy Suitcase Carry (70+,50+) 4x Touches
  • Overhead Carry (40+,30+) 4x Touches
  • Dead Bug: 30 Sec holds each side

 

10-15 Min Team Game: FitWit Jeopardy

– We split the gym in two.

– You pick the Rep count level question and category. 1-5 Questions for 5 Categories 5 Question Max.    

– If you get it right you get a point and the other team does the reps. If you get it wrong you do the reps and then other team gets to answer the question.

– Exercises: 1 = Burpee, 2 = Squats, 3 = Push Ups, 4 = Leg lifts, 5 = Jumping Jacks Squats

Saturday: 1/7

Partner Ladders – I Go…….You Go…….I Go……..You Go

After completing each ladder both partners run a parking lot loop.

 

Goblet Squats, 1-10

Run Parking Lot Loop

 

MB Lunges Left Leg, 1-10

Run Parking Lot Loop

 

MB Lunges Right Leg, 1-10

Run Parking Lot Loop

 

MB Overhead Jacks, 2-20(Counting by 2)

Run Parking Lot Loop

 

TRX Chest Press, 1-10

Run Parking Lot Loop

 

Broad Jumps, 1-10

Run Parking Lot Loop

 

Early Finishers Run 400 M