The Kirk Workouts for The Week of 10/30-11/4

Monday:  10/30

5 Minute Mobility: 

Lower Body – 2x on each Side Hip C.A.R.S Against Wall 2x on Each Side Hip Abducted Leg Lifts

 

New Strength: Next 12 Weeks 12 Minute EMOM  – WEEK 7

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Finish with:

3 x 5 min Partner Stations – 2 moves switching with the partner every :30 Seconds

  • Shake Up Run to 2nd White Mail box BTWN Stations.
  • 1 Minute Rest BTWN Stations.

Station 1: Banded Rotations/Anti Rotation

  • Blue or Black Resistance Band

Station 2: Slam Ball/Wall Sit

  • 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: 10/31

HALLOWEEN – Costume Contest…

Trick or Treat – 3 x 10 min AMRAPs 1-2 min rest BTWN AMRAPs

After campers complete the buy in, they draw a card from the deck.  The # on the card dictates how many reps of each exercise they perform. Face card = 10. Trick card options: Repeat the buy in, scare a trainer, make best scary face, go haunt someone for a round AKA shadow, or give some candy/reps away to someone else.

  1. Buy-in: 40 Burpees B: 25 Burpees

KB Bent over Row  (with 1 kb) – # on card is per arm R:(60+/53+)W:(45+/35+)B:(35+/25+)

KB Headcutters R:(45+/30+)W:(35+/25+)B:(25+/20+)

KB Goblet Side Lunges – # on card is per leg R:(45+/30+)W:(35+/25+)B:(25+/20+)

  1. Buy-in: 75 doubles or 250 singles

MB Toe Touches

MB Plank Med Ball Roll (Hold Plank Roll Ball from Hand to Hand)

MB Wall Ball

  1. Buy-in: Run (End of Clifford)

Push Ups

Pistol squat (total) TRX if needed

Dips

 

 

Wednesday: 11/1

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:  11/2  

Standard 10 Minute Warm Up:

5 Minute Mobility:

Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 7

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:

16 Min: 4 Person Aerobic Relay

Teams of 4 (TRAINERS MAKE TEAMS):

3,000m ERG Relay

Switching Every 250m

Each member rows 3 times = 750m

With the remainder of time count number of Burpees

Team with most Burpees at the end of 16 Mins Wins.

 

 

Friday: 11/3

30 Minute AMRAP:

– Run Builds in Distance on each RND:

1st RND 100m Back Parking Lot Loop

2nd RND 200m 1st White Mailbox Clifford

3rd RND 300m 2nd White Mailbox Clifford

4th RND 400m Last MailBox on Right Clifford

– 6x Pull Ups (9x TRX Neutral Grip Pull Ups)

– 8x (Total 4 / Side)  Kneeling Single Arm Press R:(53+/35+)W:(40+/30+)B:(25+/20+)

– 10x (Total 5 / Side) Single Leg Deadlift (Part 1 / Blue Level)  (Part 2 Off Loading)

– Alternate Each RND 12 Cal Air Bike / ERG

– Repeat

B: Newbies DO 4 RNDS ONLY

 

 

Saturday 11/4  

 

5 x 5 min Stations  (1 min rest between sets)

Parking Lot Loop run buy-in followed by AMRAP until time called:

Station 1:  10 KB Swing, 10 Goblet Thrusters

Station 2:  10 Medball Situp and Press (R: 20/15) (W: 15/12) (B: Toe Touches)/ 10 Medball Pushup (R: 2 Hands on Medball) (W: 1 Hand on MB, alternating) (B: No MB/Knee Push ups)

Station 3: 10 KB Goblet squat, 10 KB High Pull

Station 4:  10 Heel Touches (each side), 10 Mt. Climbers the hard way (Per Leg)

Station 5: 10 Burpees, 10 Walking Lunges (Per Leg)