The Kirk Workouts for The Week of 11/27-12/2

Monday:  11/27

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 Tabata Mash Up – 2 RNDS of :20/:10×4 = 2 Min of work before you switch  

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

– Hollow Hold R:Hollow Rock

– KB Bent Row [Alt Sides Every Minute] R:(60+/45+)W:(45+/ 35+)B:(30+/20+)

– ERG: Full :90 Sprint

 

Tuesday: 11/28

New Assessed B: Final Re-Test 10/23

“The Hateful Eight” – 8 Minute Time Cap

5 Sets of Each

10x 2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)   

8x Pull Ups / Yellow Bar Rows

R: Pull Ups M(8/4) W: Yellow Bar Rows B: Yellow Bar Rows

B: 3 RNDS

2-3 Minutes to Recover:

18 Minute AMRAP:

  • 12x (Total 6 / Side) 2KB Walking Lunge R:(53+/45+) W:(40+/35+) B:(30+/20+)  
  • 6x Dips (In Studio Room)
  • 8x 2KB Deadlift R:(88+/60+),W:(60+/50+),B:(40+/30+)    
  • 10x Broad Jumps (For Distance – Cones Set Up)

 

Wednesday: 11/29

HIIT KB Triangle

Round 1 40/20

KB  Swings

Single Arm KB Press Right

Single Arm KB Press Left

Goblet Stepback Lunge (Alternate Legs)

Stagger Stance Single Leg KB Deadlift Right

Stagger Stance Single Leg KB Deadlift Left

Lateral Bound

Round 2 – same 7 exercises 30/15

Round 3 – same 7 exercises 20/10

Round 4 – 30/15

Round 5 – 40/20

 

Thursday:  11/30

5 Minute Mobility: Coach Talks Through Movement

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 Minutes:

Team Wall Ball/Burpee Challenge: 16 Min Time Cap

– 3-person team, one partner is resting, one completing 5 burpees, and one performing wallballs.  The goal of the challenge is to complete the prescribed number of wall balls as a team, switching every time your teammate completes 5 burpees.

Rester → Wall Ball → Burpees

RED – 20/15 – 325 reps

WHITE – 15/12 – 275 reps

BLUE – 12/10 – 200 reps

 

 

Friday: 12/1

Weather Permitting:

1 Mile Assessed Run Big Loop: Reverse Loop Re-test 10/27

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Left  on Rockyford
  • Left on Wisteria
  • Left on Leland
  • Left on Park
  • Left on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

 

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

 

Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds 10+ Intensity  = All Out

2 Min Warm Up

:20 Seconds 10+ Intensity  = All Out

2 Min Warm Up           

:20 Seconds 10+ Intensity = All Out

3 Min Cool Down

 

“Ten Cent Pistol ”: 15-20 Min AMRAP

  • 8x Low TRX Chest Press
  • 6x Pistol Squats (Each Leg) – Progression on Bench or 10x
  • 4x Suitcase Carry: SC(50+/70+)

Cool Down: Partner Hamstring PNF

 

 

IF WEATHER IS TOO COLD OR RAINING:

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

  • Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –

Station 1: Bike

Station 2: Rest

Station 3: :30 Plank

Station 4: 10x Squats R:12x B:8x

Station 5: 10x Push Ups R:12x B:8x

Station 6: Rest

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Sit Ups

 

 

Saturday 12/2

Tabata Stations – 3 stations – 45:15, Repeat each station 2x :90 rest between stations

  1. Jumping Lunges + High Knees (4 Jumping Lunges + 10 High Knees =1 Rep)

Jumping Jack Squats

Goblet Push Press,

KB Halos

  1. MB Toe Taps

T-spine Push ups

Side Shuffle to Slamball ( 3 Side Shuffle Steps to Right into Slamball, 3 Side Shuffle Steps to the Left Into Slamball)

Plank Leg Lifts (Total)

  1. Med Ball Thrusters

Barrier Jumps/Side Over Ball

Ninjas

Mountain Jacks