The Kirk Workouts for The Week: 1/16-1/21

Monday:  1/16

Week 2:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.

 

 

16 Min Circuit: Groups of 4 –  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Walls Balls
  • KB Rows 2x Each Side (RND 1:R, RND 2: L, RND 3: R, RND 4: L)
  • Kneeling side ball slams
  • TRX Abducted Lunge 3 Levels of Movement in linked video, Blue can perform side lunge using straps to get depth

Tuesday: 1/17

Week 2:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.

 

Followed by 15 Minutes of “GO”

 

15 MIN EMOM:

1st Min:  10x Burpees

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:10x = 50 of Each W: 8x = 40 of Each B: 6x = 30 of Each P: 3x Inchworm Mods,
Wednesday: 1/18

4 min. AMRAP stations – 3 stations – 2 min. Rest Between Stations – 2 rounds

  1. 20x Jumping Lunges (total) Reg Step Back Lunge
  • 20x Plank Leg Lifts (10 Each Side)
  • 20x Side Plank Reach Through (10 Each Side)
  • 10x Glute Bridge Raises
  1.         10x KB High Pulls
  • 10x KB Halo (5 Each Direction)
  • 10x KB Goblet Shoulder Press
  • 10x Goblet Squats
  1.         30x Mountain Climbers (Total)
  • 10x Toe Touches
  • 10x Dolphin Kicks
  • 20x Speed Jacks

 

Thursday: 1/19

THE WORK CAPACITY:  Baseline Assessed Workout – 30 min AMRAP

  • Count RNDS Completed or Reps (EACH RND is 115 Reps)

– Run 300m = 30  

– 30x Squats  

– 20x Push Ups

– 10x TRX Laying Low Rows

– Row 250m (Goal every 250m is :10 Seconds faster than target 2K Pace)  = 25 Reps

– Repeat  

 

R: Toe Push Ups, 5x Pull Ups

W: ½ Toe ½ Knee, TRX Laying Low Row  

B: All Knee Push Ups, TRX Laying Low Row  NO More than 4 RNDS

P: Newbie Version – 3 Rnds of the BLUE Version form focused rest as needed.

 

 

Friday: 1/20

2×15 Min Partner Stations:

Rowing: Partner I Go You Go – Goals: 28-30 S/R, Sub  2:00m 500m Pace on all Pieces

Partner Row: 1:00,2:00,3:00 – Equal rest to work ratio

1:00 = R (300-325)/(280-300), W (280-300)/(250-280), B (250-280)/(200-250)

2:00 = R 600/(500-525), W 550/(460-500), B 500/(400-460)

3:00 = R (875-900)/(700-750), W (850-875)/(680-700), B (800-850)/(600-680)

 

Core Station – 2x Through :90 at each station :20-:30 seconds to rotate

  1. TRX Hip Press, TRX Hamstring Curl :45 Sec Each
  2. Plank, Full :90 Sec
  3. Side Plank Clam Shell :45 Sec Each Side
  4. Hollow Body Hold (Camper Progression), Arch Body Hold (Superman)  :45 Sec Each
  • Repeat

 

Saturday: 1/21

Disappearing ACT Circuit  

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- Push Ups, 2- MTN Climbers, 3- Squats, 4- Speed Skater, 5- Burpees

6- Plank, 7- Swings

 

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