The Kirk Workouts for The Week of 12/27-12/30

Kirkwood
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Wednesday: 12/27

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold
  • P2: 30 Sec KB Swing

Station 2: 5 Rounds Squats & Wall Sits

  • P1: 30 Sec Squats
  • P2: 30 Sec Wall Sits

Station 3: 5 Rounds Goblet Push Press & Superman Hold

  • P1: 30 Sec Goblet Push Press
  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press

  • P1: 30 Sec Hollow Hold Progression
  • P2: 30 Sec Push Ups or TRX Chest Press

5 Minutes of Core: :30 Sec Per Move

– Plank

– Side Plank R

– Side Plank L

– Plank

– Curl Up

– Heel Touch

– Curl Up

– Heel Touch

– Sit Ups – :60 Secs

 

Thursday:  12/28

5 Minute Mobility: 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

 

2 x 12 Min EMOM: 2 Min Rest BTWN

EMOM A: 1st Min: 20x KB Swings B: 10x / 2nd Min: :30 Sec Core / :30 Sec Rest

EMOM B: 1st Min: 20x KB Goblet Squats B: 10x  / 2nd Min: :30 Sec Core / :30 Sec Rest

EMOM A: Core Options

  • Dead Bug
  • Hollow Hold
  • Superman

 

EMOM B: Core Options

  • Plank
  • Side Plank Right
  • Side Plank Left

 

Friday: 12/29

SO THIS IS THE NEW YEAR: 2 x 17 Min AMRAPS

AMRAP 1:

BUY IN: 17x Burpees

17x KB Swings R:(60+,40+)W:(50+, 35+)B:(30+, 25+)

17x KB Goblet Push Press R:(50+,40+) W: (40+, 30+) B:(30+,20+)

17x KB 1KB Deadlift  R:(60+,40+)W:(50+, 35+)B:(30+, 25+)

 

2 Mins Off

 

AMRAP 2:

BUY IN: 17x Burpees

17x Push Ups

17x TRX Rows  R: Pull Ups

17x Dips

Blue: Will do 8 Reps of Each move 3 RNDS  MAX and rest as needed.

 

Saturday: 12/30

:30/:30/:30 HIIT – :30 sec KB move/:30 sec non KB move/:30 rest

3 rounds of:

  1. :30 Goblet Step-back lunge/:30 Plyo lunge/:30 rest
  2. :30 1 KB push press/:30 mtn climbers/:30 rest
  3. :30 Goblet lateral lunge/:30 lateral bounds/:30 rest
  4. :30 KB Row R/:30 KB Row L/:30 rest
  5. :30 KB swings/:30 squat jumps/:30 rest
  6.  :30 Burpees/:30 burpees/:30 plank (2nd round side plank R, 3rd round side plank L)

REST :60-:90