Kirk Workouts for The Week of 2/19-2/24

by
FitWit Nation Kirkwood

Monday:  2/19

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.

Stations: Ropes & Running 3×4 min RNDS

–  Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

* Rope station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

* Rnd 1: Alt Waves & MB OH Step Back Lunge

* Rnd 2: In & Out Waves & Med Ball Sit Up Double Press

* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos

 

 

Tuesday: 2/20

“Minute to Win It” = 18 Minute Workout  15 Mins Work / 3 Minutes Rest

Three Rounds of: 1 Min Each Counting Reps  1 Min Rest BTWN RNDS

  • KB High Pulls R(60+/45+) W(45+/35+)B(30+/25+)
  • Wall ball R(20/15),W(15/12),B(12/10)
  • Med-ball Sit Up R (20/15),W(15/12),B(12/10) Low Back Option Med Ball / Non-M.B. Toe Touches
  • 2KB Push Press R(35+/25+),W(30+/20+),B(20+/15+)
  • Rowing (Count Calories)

 

Tally Up: 3-5 Minutes for Campers to add up final score for white board.

Extended Cool Down: 10 Mins

  • 2 Min Pigeon on each side
  • 2 Min Lizard on Both Sides
  • 1 Min Cat Cow
  • 1 Min Puppy Dog

Wednesday: 2/21 

Mobility Series: 5-6 Minutes

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

HIIT: STRENGTH, CARDIO, & CORE

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 20x KB Swings / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x 1 KB Waiter Squats/Each Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right
  3. 10x 1 KB Row/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> 1st White Mailbox Run -> Side Plank Hold Left

 

Thursday:  2/22

5×5 Minute Stations  – 1 Minute Rest BTWN Stations

Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch – 8 Person Max Efforts x 5 rounds

Station 2: AMRAP 10x TRX Kneeling Rollout 10x Push Ups / TRX Chest Press

Station 3: AMRAP 2KB Deadlift station Set of 5 reps, rest 30 sec, repeat 3-5 rounds,  

Station 4: 2KB Squats 5 Min EMOM: R: 10 Reps W: 8 Reps B: 5 Reps

 

Full Group:

Station 5: AMRAP Core 3-4 RNDS For Quality – 10x (Total 5/Side) Bird dogs, 10x (Total 5/Side) Dead Bugs, 10x Curl Ups (With :5 Sec Pause at Top)

 

 

Friday: 2/23

Mobility Series: 5-6 Minutes

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

 

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

 

  • First Re-Test: Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

 

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish With 15-20 Min Partner Ladder: 10-1

 

  • Newbies Start at 6-1

 

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Ups (Stay on One Leg before switching Legs 10x Right / 10x Left)

– MB Slam Balls

– Lemon Squeezes

  • 10x Pull Ups, 10x Step Ups, 10x Slam Balls, 10x Lemon Squeeze
  • 9x Pull Ups, 9x Step Ups, 9x Slam Balls, 9x Lemon Squeeze
  • 8x Pull Ups, 8x Step Ups, 8x Slam Balls, 8x Lemon Squeeze
  • Down as far as possible.

 

Saturday: 2/24

The Disappearing Act

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 7 exercises the next round #1 will disappear, and so on until 7 is the last one

1- Swings, 2- Squats (R/W: KB Goblet, B: No KB), 3-Push ups, 4- Sit up + MB Press (B Toe Touches), 5- Burpees 6- Plank, 7- Curtsy Lunge (B: Stepback Lunge)

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by
FitWit Nation Kirkwood