The Kirk Workouts for The Week of 12/11-12/16

Monday:  12/11

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

 

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

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

Station 1: Banded Rotations/Anti Rotation

  • Blue or Black Resistance Band

Station 2: Slam Ball/Jumping Lunges B: Stepback Lunges

Station 3: 2KB Push Press/ Alternating Band Front and Side Raise – Green/Red Bands

 

Tuesday: 12/12

Down The Ladder: “How far can you get”

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
  • Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Mill Fan Bike Cals  R:(20/15)W:(15/12)B:(12/10)

For Example:

– 10 Heavy 2KB Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Mill Fan Bike Cals

– 8 Heavy 2KB Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row,  Air Mill Fan Bike Cals

– 6 Heavy 2KB Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Mill Fan Bike Cals

– 4 Heavy 2KB Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row,  Air Mill Fan Bike Cals

– 2 Heavy 2KB Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Mill Fan Bike Cals

Blue: Start on round of 30 & 3:1 single/Doubles

 

Early Finishers:

7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.

  • Feet should be about 12 inches apart on all moves.

Right Side –

10x Lateral leg Raises

10x Front Kick/swing

10x back Swings

10x full front and back swings

10x counterclockwise circles

10x clockwise circles

10x bicycle motion

Repeat on Left Side

 

Wednesday: 12/13

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

X2 – 2 minute rest after 2nd round

 

Thursday:  12/14

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 12

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Floor Press

 

Finish With:

4 Person Rowing Circuit:  4 Rnds x 3 Min + 1 Min Rest = 16 Mins

– 3 Members of the group on Exercises: 1 Minute at each move 3 Minute Running clock. No built in rest.

– 1 Member of the group Rowing for 3 Mins

– Rowing Goals: R:(), W:(), B:()

–  Switching with Group Members during rest.

– 1 Min Rest BTWN RNDS

  • Rower: Full 3 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
  • High Plank Hold
  • Dips
  • KB Headcutters: R:(40+/30+)W:(35+25+)B:(25+/20+)

 

Friday: 12/15

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

 

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

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)

 

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R(60+/45+)W(45+/35+)B(35+/25+)

Minute 2: 10x Push Ups R:12x B: 8x

 

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

 

Station 4: E.M.O.M 2 – 6 Minutes

10x Burpee R:12x B: 8x

 

Saturday 12/16

“Gone in 60 Seconds” 6 Station Circuit, 1 min at each stations, 4 total rounds. 90 sec-2 min rest between rounds.

Station 1: TRX  OH Squat

Station 2: KB Goblet Step Back Lunge

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

Station 4: Yellow Bar Dips (in studio room)

Station 5: Hollow Hold

Station 6: Star Jumps