The Kirk Workouts for The Week of 9/18-9/23

Kirkwood
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Monday:  9/18

New Strength: Next 12 Weeks 12 Minute EMOM

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By:

3 x 5 min Partner Stations – 2 moves switching with the partner every :30 Seconds 1 Minute Rest BTWN Stations. Shake Up Run to 2nd White Mail box BTWN Stations.

Station 1: Banded Rotations/Anti Rotation

  • Blue or Black Resistance Band

Station 2: Wall Sit/Slam Ball

  • Hold a Med Ball out front or on Lap of Wall Sit

Station 3: 2KB Push Press/Pull Ups – Yellow Bar Rows

  • R: Pull Ups, W/B: Yellow Bar Rows

 

Tuesday: 9/19

New Long Form Assessment :

“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: 9/20

HIIT –  30 seconds per exercise

Squats

Side Plank Right

Side Plank Left

Rest 15 seconds

Step Back Lunges

Mountain climbers

Burpees

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Sumo Inchworms

Side Lunge

Squat Jumps

Rest 15 seconds

Plank leg lifts

Jumping lunges

Hip bridge raises

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Shoulder tap to pushup

Speed skaters

Star Jumps

Rest 15 seconds

High knees

Push Up Plank Hold

Ninjas

Rest 15 seconds

 

 

Thursday:  9/21

New Strength: Next 12 Weeks 12 Minute EMOM

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

Each RND Switch BTWN 250m Row and Run 200m – 1st White Mail box on Clifford

– 20x Double Unders (100 Singles)

– 15x KB Swings R:(60+/50+) W:(50+/40+) B:(40+/30+)

– 10x 2KB Push Press R:(50+/35+) W:(40+/25+) B:(25+/15+)

 

 

Friday: 9/22

Stations: 8 Minute AMRAP Stations – :90 Sec Rest/Transition

 

Station 1: Bike & Carry – AMRAP

Partner 1: 15 Cals on Air Bike

Partner 2: 2KB Farmers Carry

Partner Switch on Bike Cal Reach.

 

Station 2: Dynamic Duo- AMRAP

5x Pull Up / TRX Laying Low Rows

8x Dips

 

Station 3: ERG to the Core Sprints – AMRAP

100m ERG Sprint

20x Lemon Squeeze / Ab Rockers

– Repeat

 

Station 4: Partner Finisher: 5-8 Minute Hamstring & Calves

10x 2KB Straight leg Dead Lift

30x 2KB Calf Raises

* Goal is 3 RNDS

 

 

Saturday 9/23

Buy In: 400 meter run (clifford) Early finishers hold plank until everyone returns

2 stations, 5 exercises/station, 45 seconds/exercise, Rest for 60 seconds before switching stations. Repeat each station twice.

Station 1: Medball situp and press (Blue: Toe Touches), Overhead medball step back lunges (blue: medball to chest), Jump Rope (double or singles), Mountain Climbers, Barrier Jumps (over medball)

Station 2: Sitouts, High Knees, Plank Hold, mountain jacks, Inchworm Pushups

Finish: Another 400 meter run