The Kirk Workouts for The Week of 2/5-2/10

Monday:  2/5

Newbie Day 1

VETS:

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs

 

“Step it Up”: 30 Minute AMRAP

Alternate Each RND with:

  • 300m Clifford Run (2nd White Mailbox on Left)
  • 25x Double Unders or 75x Singles
  • 15/12 Cals on Air Bike

– 10x Dips

– 12x (Total 6 / Side) 1-KB Renegade Row off Parallettes  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 14x  (Total 7/Side ) Goblet KB Step Ups

 

Tuesday: 2/6

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

15 min  Partner KB Complex + Core:

  • Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat

 

  • Partner #1 New KB Complex

 

1x Swing

2x Clean

3x Squat

4x Step Back Lunge(Leg holding KB)  

  • Switch same on Left Side.

 

  • Partner #2 Core

 

 

Rest 2 Mins/ Set up Partner KB Carry Series:

12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)  

Wall Sit

Overhead Med Ball Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.

 

 

Wednesday: 2/7

Newbie Day 2 :

Vets:

Pyramid HIIT

7 Rounds (40:20, 30:15, 20:10, 20:10, 30:15, 40:20)

1 minute rest between rounds

  1. KB Push ups (toe/knee)
  2. Sit Outs B: Down Dog Toe Touch
  3. Jumping Lunge + squat (1 Jumping lunge L/R then Squat)
  4. KB Goblet Press
  5. Crab Toe Touches    B: Ab Rockers
  6. Walking Plank (top of push up walk 2 R/2 L)
  7. Burpees

 

Thursday:  2/8

5 Minute :20/:10 Partner “I Go, You Go”

– 2KB Squat  R(45+/30+)W(30+/25+)B(25+/15+)

  • 5 RNDS Each (Alternate Each :20)
  • Stress pace and bracing during weighted Tabata Squats

2 Min Transition/Rest:

6 Minute: 4×5

– 2KB Floor Press R(70+/40+)W(45+/30+)B(25+/20+)

2 Min Transition/Rest:

Followed by 15 Minutes of “GO”

15 MIN EMOM:

1st Min:  10x Push Ups R: All Toe, W: ½ T, ½ TRX Chest Press, B: TRX Chest Press

2nd Min: 10x 2KB Push Press R(40+/30+)W(30+/20+)B(20+/15+)  

3rd Min:  10x Swings R(60+/40+)W(45+/35+)B(40+/30+)

R: Start @ 10x + 2 Reps = 90 of Each W: 10x = 50 of Each B: 6x = 30 of Each

 

Friday: 2/9

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
  • Pull Ups (TRX Rows)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: 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 Bike Cals

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

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

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

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

 

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

 

 

Saturday: 2/10

CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).

-MB Toe Taps

-MB Slamball Lunge R (B: MB Step Back Lunge)

-MB Slamball Lunge L (B: MB Step Back Lunge)

-MB Thrusters

-MB Kneeling Halos

-MB Toe Touches

-MB Press Outs (from chest, pause for 2 counts out)

-MB Lateral Taps

-:30 REST

Repeat for a total of 2 RNDS

Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time

CIRCUIT 2: :30/exercise on a continuously running clock

-MB Barrier Jumps (or lateral line jumps)

-MB Overhead Step Back Lunges

-Kneeling MB Chops

-MB Mtn Climbers (both hands on ball)

-MB Squat Jacks

-MB Push Ups (W: One had alternating on MB, B: No MB)

-MB Side Lunge

-MB Overhead Jacks

-:30 REST

Repeat for a total of 2 RNDS

Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time.