The Kirk Workouts for The Week of 11/20-11/25

Monday:  11/20

New Long Form Assessment : Final Re-Test 10/17

“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

 

Tuesday: 11/21

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

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 5

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Finish with: 16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

– KB Swings: R(60+/45+) W(45+/35+) B(35+/25+)

– L-Sit Straight Leg Lifts: R: Lean Forward B: Lean Back (Alternate Legs)

– 2KB Push Press: R:(45+/35+)W:(40+/30+)B:(25+/20+)  

– Double Unders (Singles)

 

Wednesday: 11/22

Running HIIT Circuit:  4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

Station 1:

KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet  Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

Station 2:

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

Station 3:

Burpees B:Newbie Burpee

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

Station 4:

Bird Dog / Dead Bug

Run 300m 2nd White Mail Box on Clifford – 60 Seconds