The Kirk Workouts for The Week of 1/8-1/13

FitWit Nation Kirkwood
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Monday:  1/8

Newbie Day 1:

The Reboot:

Vets:

4 min plank Challenge. Teach Plank: Railroad Track arms apart (Better for deep core engagement)  Upon failure, switch to superman hold for as long as possible. Once you fail here, back to plank until 4 min up.

4 Person Circuit: 4 Rounds :40/:20  = 20 min+

Push Ups, Squats, Hollow Crunch, TRX Rows

After 1 round (4 minutes) – Whole group completes :60 of high knees or :60 of burpees (w/o flopping)

 

Tuesday: 1/9

Mobility Series: 5 Minutes

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

KB Conditioning Class:

15 min  Partner KB Complex + Core:

  • Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
  • Partner #1 KB Complex on Both Arms: 3 Right Arm Swings, 3 Right Arm Cleans, 3 Right Arm Front Squat, 3 Right Arm Press – Switch same on Left Side.
  • Partner #2 Core
  • Rest 2 Mins/ Set up For EMOM Ball Slam & Thrusters.

 

12  Min EMOM Ball Slam & Thrusters: Resting remainder of the minute.

1st Min:  10x Ball Slams

2nd Min: 10x Med Ball Thrusters

Red Folks will add 2 Reps each time. 90 Each

White Stay at 10 Reps 60 Each

Blue (Newbies) Stay at 8 Reps 48 Each

 

 

 

Wednesday: 1/10

Newbie Day 2 :

Vets:

“Gone in 60 Seconds” 5 x 1 Minute Stations: 4 Total rounds. 90 sec-2 min rest between rounds.

Station 1: TRX OH Squat

Station 2: KB Goblet Step Back Lunge (Near KBs)

Station 3: Agility Ladder (High knees/in and out)

Station 4: Yellow Bar Dips (Near Stereo)

Station 5: Hollow Hold (Middle of Room)

 

Core Series: 5 Minutes :30/:30 – Work/Rest

:30 Sec Hollow Hold / :30 Rest

:30 Sec Hollow Crunch / :30 Rest   B: Ab Rocker

:30 Sec High Plank Hold / :30 Rest

:30 Sec Plank Walk Outs / :30 Rest B: Plank Shoulder Taps

:30 Sec Right Side Plank / :30 Sec Left Side Plank

 

 

Thursday:  1/11

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min

 

  • Partner 1: ROW 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)
  • :30 Easy Row
  • :30 Spirit at 90% Effort 2K Pace
  • Partner 2: 4 MIN MOBILITY/STABILITY AMRAP
  • AMRAP A: 10x Frogger to 5x Bird dogs (Each Side) [10x Sec Hold]
  • AMRAP B: 10x Plank Shoulder Taps (Total) 5x Dead Bugs (Each Side)
  • Transition on and off the ERG should take less than :20 Secs. Partner coming off the ERG can approach AMRAP as active recovery.

 

 

AMRAP: 16-18 Min

  • 30x TRX MTN Climbers (Total) [Blue: Regular MTN Climbers]
  • 10x Hollow Crunch
  • 10x KB Pull Over
  • 10x KB Goblet Step Ups (Total)
  • Run to 1st White Mail Box / 10 Cal Bike if Cold

 

 

Friday: 1/12

Mobility Series: 5-6 Minutes

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

Quick Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

20 Minute AMRAP:

6x Pull Ups

8x  2KB Deadlift R:(88+/60+),W:(60+/50+),B:(40+/30+)

10x  Dips

12x KB Swings

20x Double Unders / 60 Singles

 

Saturday: 1/13

Medball AMRAP – 14 Minutes + Tabata

20 MB Jacks

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 Step ups (5 Each Leg)

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