The Kirk Workouts for The Week of 1/22-1/27

Monday:  1/22

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   

Death By Burpees: 

Minute 1 Everyone Starts @ 4 Burpees Rest with remainder of the minute

Next Minute add + 1 Burpee Until Failure

Finish With 15 Min Partner Ladder: I Go You Go – Pick Your Poison – 10-1

 

  • Newbies Start at 6-1

 

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Ups (Stay on One Leg before switching)

– KB Swings

– Lemon Squeezes

 

Tuesday: 1/23

Mobility Series: 5-6 Minutes

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

Assessed True Tabata:

4 min at each station :20 on/:10 off. Total rep count is the score. Pacing suggested for pushups in order to not pancake in later rounds. 2 Minute rest between rounds and record all three totals. B: Newbies Take off every other Round.

  • Pushups
  • Squats
  • TRX Laying Rows

10-15 Min AMRAP:

  • 6x 2KB Heavy Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 20m Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • 12x TRX Hamstring Curls

 

Wednesday: 1/24

HIIT: 3 x 7 min rounds with 1 min rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

 

:30 Lateral Bounds  / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Burpees / :30 Squat Hold

 

Thursday:  1/25

-BRING A FRIEND DAY –

3 x 10 Min Stations: 2 Min Rest BTWN Stations

Station 1: Rowing – In Studio Room

10 Min Row @ 10 Secs Slower than your Target 2K Pace.

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.  

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.

* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery =  Arms, Body, Legs.  1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,

Station 2: KB Carry / Dips (Red Wall Side of Room)

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 1 Dips

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 2 Dips

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 3 Dips

* (Dips keep adding up Until Time)

Station 3: Glute & Hips AMRAP (Pull Up Bar Side)

– 20x Monster Walks Knees Bent (each direction) [Band Around Ankles] (Push Off Back Foot)

– 20x Clam Shells (each side) [Band Around Knees]

– 10x Each 7 Way Hips Series: No Band

– Repeat

 

Friday: 1/26

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: ERG

Player 2: 2KB Push Press R:(35+, 25+),W:(25+,20+),B:(20+,15+)  

Player 3: Runner 300M (White Mailbox)

Player 4: FLR (Push Up Plank)

  • Switch when runner returns from 300m run (White Mail Box)
  • Jump Rope here in case of rain or cold.  The erg set the pace switching every 250m.

 

5 Min Core: 3-4 RNDS of :20 work/:20 rest of –

Superman Hold

Hollow Body Hold

Pushup Hold (elbows @ 90 degrees or what ever angle they can maintain for 20 sec)

 

Saturday: 1/27

2 x 12 min. E.M.O.M., :90-2 min rest in between

E.M.O.M. #1

Even:  KB Swings R x 25, W/B x 20  R(60+/50+) W(45+/35+) B(35+/25+)

Odd:  Goblet Thrusters x 12/10/8  R(53+/45+) W(45+/35+) B(30+/20+)

E.M.O.M. #2

Even: Push-ups x 15/12/10 (or burpees x 12/10/8)??

Odd:  Double lunge (front/side) x 12/10/8 (total- each front/side counting as 1 rep)

1-2 min. REST

6 min. CORE FINISHER:

3 Rounds, running clock:

:30 hollow crunch

:30 plank walk outs

:30 superman reps

:30 crossing slow mtn climbers (knee to opposite elbow)